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I Drank Nearly 4 Litres of Water a Day For 3 Weeks (and Why I’ll Never Do It Again)

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Wednesday

Fitness

Strength

Bench Press 5-5-5-5-5

Conditioning

 For time:
8 Left arm DB Push Press
12 Cal. Row
8 Right arm DB Push Press
12 Burpees
*Rest 3 mins X 4*

 Sport

A. Back Squat 6×4@80%


B. For time:
8 Left arm DB Push Press, 50/35lbs.
12 Cal. Row
8 Right arm DB Push Press, 50/35lbs.
12 Burpees
*Rest 3 mins X 4*


C. For distance:
Run 5 mins
*Rest 3 mins X 3*
**use a runnning app to record distance**


Today’s Link – I Drank Nearly 4 Litres of Water a Day For 3 Weeks (and Why I’ll Never Do It Again)

Competing In CrossFit: The Hard Reality Behind Your Goal

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Tuesday

Fitness

Strength

EMOM 6 mins:
3 Weighted Pullups

Conditioning

2 min clock:
20/15 Cal. AB
10 Deadlifts, 275/185lbs.
AMRAP HSPU
*Rest 2 mins X 5* 

 Sport

A. 2 min clock:
20/15 Cal. AB
10 Deadlifts, 315/185lbs.
AMRAP HSPU
*Rest 2 mins X 5*


B. EMOM 7 mins:
1 Snatch@75%
3-5 Ring Muscle-ups

Today’s Link – Competing In CrossFit: The Hard Reality Behind Your Goal

Farm Fresh, No Fuss, ALL Benefits…

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Monday

Fitness

Strength

Back Squat 2-2-2-2-2

Conditioning

 For time:
60 Double-unders
40 KB Lunges, 55/35lbs.
60 Double-unders
40 Situps
60 Double-unders
40 KBS, 55/35lbs.

 Sport

A. Back Squat 6×5@70%


B. For time:
60 Double-unders
40 KB Lunges, 70/55lbs.
60 Double-unders
40 Situps
60 Double-unders
40 KBS, 70/55lbs.


C. AMRAP 8 mins:
5 Strict Ring Dips
10 Pistols, alt.

Today’s Link – Farm Fresh, No Fuss, ALL Benefits…

Bar None: Deal With It

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Friday

Fitness

Strength

OHS@3301; 3-3-3-3-3

Conditioning

 For time:
Run 200m
15 Power Snatches, 95/65lbs.
Run 400m
12 Power Snatches, 115/75lbs.
Run 800m
9 Power Snatches, 135/85lbs.

 Sport

 A. Single-arm DB OHS, 4×8/arm

B. For time:
Run 200m
9 Snatches, 135/95lbs.
Run 400m
6 Snatches, 155/105lbs.
Run 800m
3 Snatches, 185/115lbs.
*yes… squat…*

C. For time:
30 Wallball Shots, 30/20
Rest 3 min
60 Wallball Shots, 20/14
Rest 5 mins
90 Wallball Shots, 14/10

Today’s Link – Bar None: Deal With It

The Weird and Highly Annoying World of Scale Weight and Fluctuations

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Thursday

Fitness

Conditioning

 21-15-9 reps for time:
Hang Power Clean, 135/95lbs.
T2B
*cash out 5K partner AB*

 Sport

 A. Front Squat 4×3@70%


B. 21-15-9 reps for time:
Hang Power Clean, 135/95lbs.
T2B


C. Every 2 mins for 12 mins:
3 Cleans@65%
12 C2B Pull-ups

Today’s Link – The Weird and Highly Annoying World of Scale Weight and Fluctuations

Build Your Foundation

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Monday

Fitness

WOD of the Week

Conditioning

0-7 mins-
5RM Hang Snatch
9-16 mins-
AMRAP 7 mins:
8 Burpee Box Jump overs, 24/20″
16 Wallball Shots, 20/14lbs.
18-22 mins-
Bar Muscle-ups

 Sport

WOD of the Week

0-7 mins-
AMRAP 7 mins:
8 Burpee Box Jump overs, 24/20″
16 Wallball Shots, 30/20lbs.
9-16 mins-
5RM Hang Snatch
18-22 mins-
Bar Muscle-ups

Today’s Link – Build Your Foundation