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5 Signs You’re Eating Too Little for How Much You Work Out

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Tuesday

Fitness

Strength

Strict Press 2-2-2-2-2

Conditioning

3 rounds for time:
30 DB Snatches, 50/35lbs.
30 Cal Row

Sport

A. Clean, 12 mins to work to a heavy triple


B. 3 rounds for time:
30 DB Snatches, 50/35lbs.
30 Cal Row


C. For time:
20/15 Cal. AB
10 Burpees to target
*Rest 4 mins X 3*

 

Today’s Link – 5 Signs You’re Eating Too Little for How Much You Work Out

Three CrossFit Myths That Make Affiliate Owners Crazy

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Monday

Fitness

Strength

Back Squat 3-3-3-3-3

Conditioning

7 rounds for time:
7 Front Squats, 135/95lbs.
7 Burpees over the bar
7 Push Jerks, 135/95lbs.
7 Pullups

Strength

A1. Back Squat 5-5-5-5-5
A2. T2B 5×10-15


B. 7 rounds for itme:
7 Front Squats, 135/95lbs.
7 Burpees over the bar
7 Push Jerks, 135/95lbs.
7 C2B Pullups


C. AMRAP 2 mins
4 Bar Muscle-ups
4 Squat Snatches, 135/95lbs.
*Rest 1 mins X 4*

 

Today’s Link – Three CrossFit Myths That Make Affiliate Owners Crazy

How to Get Turnt Up and Not Ruin Your Progress

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Friday

Fitness

Conditioning

“Fight Gone Bad”
3 rounds for max reps:
Wallball Shots, 20/14lbs.
SDHP, 75/55lbs.
Box Jump, 20″
Push press, 75/55lbs.
Row
*Rest 1 min*


**With a continuous clock, rotating each station after 1 minute**

Sport

A. “Fight Gone Bad”
3 rounds for max reps:
Wallball Shots, 20/14lbs.
SDHP, 75/55lbs.
Box Jump, 20″
Push press, 75/55lbs.
Row
*Rest 1 min*


**With a continuous clock, rotating each station after 1 minute**


B. EMOM 12 mins:
20 Double-unders
3 Muscle-ups

 

How to Get Turnt Up and Not Ruin Your Progress

CrossFit: an Outsider’s Perspective on Sport Versus Fitness

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Tuesday

Fitness

Strength

Split Jerk 1RM

Conditioning

“Tabata Something Else”
20 sec on/10 sec off X 8 each:
– Pull-ups
– Pushups
– Squats
– Sit-ups

Sport

A. Split Jerk 1RM


B. “Tabata Something Else”
20 sec on/10 sec off X 8 each:
– Pull-ups
– Pushups
– Squats
– Sit-ups


C. AMRAP 6 mins:
10 Wallball Shots, 30/20lbs.
10 DB Snatches, 50/35lbs.

 

Today’s Link – CrossFit: an Outsider’s Perspective on Sport Versus Fitness

Nutrition: Real Science Stands Against Industry Myths

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Monday

Fitness

Strength

Back Squat 3-3-3-3-3

WOD of the Week

4 rounds for time:
24 DB OH Lunges, 50/35lbs. (12L/12R)
12 Burpees to target

Strength

A. Back Squat 1RM


B. 4 rounds for time:
24 DB OH Lunges, 50/35lbs. (12L/12R)
12 Burpees to target


C. For time:
AB 1K
*Rest 3 mins X 5*

 

Today’s Link – Nutrition: Real Science Stands Against Industry Myths