CrossFit WOD

Think Like a Chef: How Adopting “Mise en Place” Makes Meal Prep Easier

June 25, 2019

Tuesday

Fitness

Strength

A1. Pause Front Squat, 1-1-1-1-1
A2. Ring L- SIt 5×20-30 sec

Conditioning

15-12-9 reps for time:
Thrusters, 95/65lbs.
Ring Dips

Sport

A. Pause Front Squat
1-1-1-1-1-1-1

B. 12-9-6 reps for time:
Thruster, 135/95lbs.
Ring Muscle-ups

C. EMOM 10 mins:
10-15 C2B Pull-ups

Today’s Link – Think Like a Chef: How Adopting “Mise en Place” Makes Meal Prep Easier 


It’s Either HELL YEAH or NO

June 24, 2019

Monday

Fitness

Strength

Every 2 mins for 10 mins:
5 Sumo Deadlifts

EMOMDays

Every 5 minutes for 20 minutes:
30 Russian KBS, 70/55lbs.
15 T2B
10 Cal. AB

 

Sport

A. Every 2 mins for 10 mins:
1 Clean + 2 Jerks *building*

B. Every 5 minutes for 20 minutes:
30 KBS, 70/55lbs.
15 T2B
10 Cal. AB

C. Run 500m
Row 500m
*Rest 2 mins X 4*

Today’s Link – It’s Either HELL YEAH or NO


Squad WOD Assemble!!!

June 22, 2019

Squadurday

Squad WOD

50-40-30-20-10 reps for time:
Deadlift, 185/125lbs.
Pull-ups
DB Push Presses, 50/35lbs.
*1 partner works while 1 partner holds holds chin over bar*


The First Time

June 21, 2019

Friday

Fitness

Strength

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

Conditioning

AMRAP 9 mins:
7 Hang Power Snatch, 95/65lbs.
5 HSPU

Sport

A. 2 Power Snatch + 2 Snatches

B. “AGQ Online Workout 19.5”
For time:
30 Power Snatches, 135/95lbs.
30 Strict HSPU

C. For max distance:
20 min Run

Today’s Link – The First Time


Pull-Ups 101: Everything You Need to Know

June 20, 2019

Thursday

Fitness

“Shut Up & Let Me Flow”

AMRAP 35 mins:
20 Cal. Row
20 Step-ups
20 Sit-ups
20 Push-ups
20 Russian KBS, 70/55lbs.

Sport

A. AMRAP 35 mins:
20 Cal. Row
20 Step-ups
20 Sit-ups
20 Push-ups
20 Russian KBS, 70/55lbs.

B. For time:
Bike Erg 20 Cals.
*Rest 3 mins X 6*

Today’s Link – Pull-Ups 101: Everything You Need to Know


Signs You Are Addicted to CrossFit

June 19, 2019

Wednesday

Fitness

Strength

Barbell Reverse Lunges 5×12 alt

Conditioning

“Pretty.Odd”
2 rounds for time:
29 Plate G2OH, 45/35lbs.
23 Wallball Shots, 20/14lbs.
17 Burpees

 

Sport

A. Pause Back Squat 1-1-1-1-1-1-1

B.”Pretty.Odd”
2 rounds for time:
29 Plate G2OH, 45/35lbs.
23 Wallball Shots, 30/20lbs.
17 Burpees

C. 5 sets:
30 sec – Max rep pistols, alt
*Rest 30 sec*
30 sec – Max distance HSW
*Rest 30 sec*
30 sec – Max rep Legless Rope Climb

Today’s Link – Signs You Are Addicted to CrossFit


Biceps: Do They Really Matter?

June 18, 2019

Tuesday

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

21-15-9 reps for time:
Strict Pull-up
Cal. Ski Erg

Sport

A. Strict Press 2-2-2-2-2-2-2

B. 21-15-9 reps for time:
Strict Pull-up
Cal. Ski Erg

C. AMRAP 12 mins:
4 Ring Muscle-ups
8 DB Squat Snatches, 50/35lbs.
4 Strict HSPU

Today’s Link – Biceps: Do They Really Matter?


The Gut Check: Mental Strength Through Physical Training

June 17, 2019

Monday

Fitness

“EMOMDays”

EMOM 30 mins:
Min 1: 5 Front Squats
Min 2: 10 Box Jumps, 30/24″
MIn 3: 50ft. Walking Lunge
Min 4: 50ft Broad Jump
Min 5: Rest

 

Sport

A. EMOM 30 mins:
Min 1: 5 Front Squats
Min 2: 10 Box Jumps, 30/24″
MIn 3: 50ft. Walking Lunge
Min 4: 50ft Broad Jump
Min 5: Rest

B. Run 200m
Rest 1 min
Run 400m
Rest 2 min
Run 800m
Rest 3 mims
X 2

Today’s Link – The Gut Check: Mental Strength Through Physical Training


Squad WOD Assemble!!!

June 15, 2019

Saturday

Squad WOD

3 Rounds for Time:
30 power cleans, 135/95
60 T2B
*12 min cap*

**Rest 3 mins**

2 Rounds for Time:
45 KB Swings, 70/55
90 cal ski
*12 min cap*


7 Parts of the Body That Need More Stretching

June 14, 2019

Friday

Fitness

Strength

Hang Power Snatch, 1RM

Conditioning

12 rounds for time:
200m Run
1 Rope Climb

Sport

A. Hang Snatch, 1RM

B. 12 rounds for time:
200m Run
1 Legless Rope Climb

C. AMRAP 6 mins:
5 Strict HSPU
5 Burpees

Today’s Link – 7 Parts of the Body That Need More Stretching


1 2 3 167