CrossFit WOD

Squad WOD Assemble!!!

August 18, 2018

Saturday

Squad WOD

For time:
Athlete 1- Row 5000m
Athlete 2- 200 Burpees
200 Wallball Shots, 20/14lbs.
*Partners will switch roles as needed*


The Toll of America’s Obesity

August 17, 2018

Friday

Fitness

Strength

Pause Front Squat 5-5-5-5-5
*3 sec at the bottom*

WOD of the Week

10 rounds for time:
2 Squat Cleans 225/155lbs.
4 Burpee Box Jump overs, 24/20″

Sport

A. Build to a heavy single in 10 mins:
Power Clean + Front Squat + Clean + 3 Jerks

B. 10 rounds for time:
2 Squat Cleans 225/155lbs.
4 Burpee Box Jump overs, 24/20″

C. AB 25/20 cals.
*Rest 1 min X 7*
**increase pace each round**

Today’s Link – The Toll of America’s Obesity


Should Kids Be Lifting Weights?

August 16, 2018

Thursday

Fitness

Conditioning

For time:
3 Rope Climbs
12 Push Jerks, 115/75lbs.
*Rest 3 mins X 5*

Sport

A. For time:
3 Rope Climbs
9 Push Jerks, 165/115lbs.
*Rest 3 mins x 5*

B. 1.5 mile Partner Medball Run, 20lbs.

Today’s Link – Should Kids Be Lifting Weights?


Belly Fat Linked to Cognitive Decline

August 15, 2018

Wednesday

Fitness

Conditioning

4 rounds for time:
400m Run
15 T2B
7 Power Snatches, 135/95lbs.

Sport

A. 4 rounds for time:
400m Run
15 T2B
7 Snatches, 135/95lbs.

B. 4 rounds:
50 Double-unders
20 Wall Ball Shots, 30/20lbs.
15 Cal. Row
*Rest 2 mins*

**increase pace each round**

Today’s Link – Belly Fat Linked to Cognitive Decline


Happy People Exercise, Never to Excess

August 14, 2018

Tuesday

Fitness

Strength

Sled Pull, 6x50ft
*max load*

Conditioning

AMRAP 2 mins:
Ski 250m
max KB Lunges, 70/55lbs.
*Rest 2 min X 5*

Sport

A. Every 90 seconds for 9 mins (6 sets):
10 Burpees over the bar
1 Snatch
*building to a heavy single*

B. AMRAP 2 mins:
Ski 250m
max KB Lunges, 70/55lbs.
*Rest 2 min X 5*

C. Every 30 seconds for 8 mins, alternating:
10 HSPU
15 sec L-Sit

Today’s Link – Happy People Exercise, Never to Excess


Gymnastics Course: Pull-Up Grip

August 13, 2018

Monday

Fitness

Strength

OHS@3301; 5-5-5-5-5

Conditioning

AMRAP 10 mins:
10 Single Arm DB Clusters, 50/35lbs.
10 Burpees to a target, 6″
10 Pull-ups

Sport

A. Box Squat 2-2-2-2-2

B. AMRAP 10 mins:
10 Single Arm DB Clusters, 50/35lbs.
10 Burpees to a target, 6″
10 C2B Pull-ups

C. For time/reps:
20 SB Floor presses, 100/80lbs.
Max set of Ring Muscle-ups
*Rest 2 mins X 5*

Today’s Link – Gymnastics Course: Pull-Up Grip


Squad WOD Assemble!!

August 11, 2018

Saturday

Squad WOD

3 Rounds For Time:
60 cal AB
25 partner deadlifts, 405/265lbs


Overcoming Temptation

August 10, 2018

Friday

Fitness

WOD of the Week

“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift

Sport

A. “CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift

B. 1.5 mile run
*marbledale route*

Today’s Link – Overcoming Temptation


Quick Fix: 3 Common Rowing Mistakes To Avoid

August 9, 2018

Thursday

Fitness

Strength

Split Jerk 1-1-1-1-1

Conditioning

For total reps/cals:
3:00- Max Cal. AB
*Rest 1:00 min*
3:00 – Single arm Farmer carry, 70/55lbs.
*switch arms every 100ft*
**Rest 1:00 min**
X 2

Sport

A. Every 30 seconds for 8 mins:
1 Snatch@80%

B. For total reps/cals:
3:00- Max Cal. AB
*Rest 1:00 min*
3:00 – Single arm Farmer carry, 70/55lbs.
*switch arms every 100ft*
**Rest 1:00 min**
X 2

C. 5 sets:
Max UB ring Muscle-ups
*Rest 30 seconds*
Max L-Sit on P-Bars
*Rest 30 seconds*

Today’s Link – Quick Fix: 3 Common Rowing Mistakes To Avoid


You Cannot Crunch Your Way To Abs: Science Says So

August 8, 2018

Wednesday

Fitness

Conditioning

For time:
2000m Row
50 Pistols, alt.
30 Hang Cleans, 225/135lbs.

Sport

A. For time:
2000m Row
50 Pistols, alt.
30 Hang Cleans, 225/135lbs.

B. AB 25/20 cals.
*Rest 1 min X 7*
**increase pace each round**

Today’s Link – You Cannot Crunch Your Way To Abs: Science Says So


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