CrossFit WOD

Strong Parents, Strong Kids – Part 2

April 19, 2019

Friday

Fitness

Strength

Sumo Deadlift 1-1-1-1-1-1-1

Conditioning

“Diane”
21-15-9 reps for time:
Deadlift, 225/155lbs.
HSPU

Sport

A. Snatch Deadlift + Snatch Pull + Power Snatch + Hang Snatch
X 5 sets@70-75%

B. “Diane”
21-15-9 reps for time:
Deadlift, 225/155lbs.
HSPU

C. AMRAP 3 mins:
1 Strict Muscle-up
5 T2B (pike style)
*rest 1 min X 3*
**sub 3 strict pullups and 3 string ring dips for MU**

Today’s Link – Strong Parents, Strong Kids – Part 2


The Joy of Being A Woman With Muscles

April 18, 2019

Thursday

Fitness

For Total Reps:
30 sec – DB Reverse Lunges, 50/35lbs.
*Rest 30 sec*
30 sec – Toes to Rings
*Rest 30 sec*
30 sec – Sled Push
*Rest 30 sec*
30 sec – Ski Erg (cals)
*Rest 30 sec*
X 6

Sport

A. For Total Reps:
30 sec – DB Reverse Lunges, 50/35lbs.
*Rest 30 sec*
30 sec – Toes to Rings
*Rest 30 sec*
30 sec – Sled Push
*Rest 30 sec*
30 sec – Ski Erg (cals)
*Rest 30 sec*
X 6

B. 1.5 mile run
*marbledale route*

Today’s Link – The Joy of Being A Woman With Muscles


The Impact of Sleep On Body Composition

April 17, 2019

Wednesday

Fitness

Strength

Power Jerk 1-1-1-1-1-1-1

Conditioning

For time:
75 Push Presses, 75/55lbs.
150 DU
75 Cal. Row

Sport

A. Split Jerk, build to a 1RM

B. For time:
75 Push Presses, 75/55lbs.
150 DU
75 Cal. Row

C. Power Clean
1.1.1. rest 10 seconds; rest 90 seconds X 5
@70-75%

Today’s Link – The Impact of Sleep On Body Composition


Humans, You Must Be Able to Carry

April 16, 2019

Tuesday

Fitness

Conditioning

6 rounds for time:
Run 400m
14 Single arm DB Power Cleans, 50/35lbs.
22 Wallball Shots, 20/14lbs.
*alt arms each round*

Sport

A. 6 rounds for time:
Run 400m
14 Single arm DB Power Cleans, 50/35lbs.
22 Wallball Shots, 30/20lbs.
*alt arms each round*

B. 5 sets:
4-6 Weighted Ring Dip
2-3 Legless Rope Climbs

Today’s Link – Humans, You Must Be Able to Carry


Balance Is NOT A Tradeoff

April 15, 2019

Monday

Fitness

Strength

Pause Back Squat
1-1-1-1-1-1-1
*5 second pause at the bottom*

Conditioning

EMOM 15 mins:
7 Thrusters, 95/65lbs.
7 Pull-ups

Sport

A. Back Squat 5×5@75%

B. EMOM 13 mins:
8 Thrusters, 95/65lbs.
8 C2B Pull-ups

C. Row 500m
*Rest 1:1 X 5*

Today’s Link – Balance Is NOT A Tradeoff


Squad WOD Assemble!!!

April 13, 2019

Saturday

Squad WOD

Partner Chipper
For Time:
100 Double Unders
100 DB Snatches, 50/35
100 Double Unders
100 Push-ups
100 Double Unders
100 Box Jumps, 24/20″
100 Double Unders
100 KB Swings, 55/35
100 Double Unders
100 Burpees
*one partner works, while other rests*
**WOD Credit: DRVN**


You Have to Eat to Grow Muscles

April 12, 2019

Friday

Fitness

Strength

Pause Front Squat 3-3-3-3-3

Conditioning

30-20-10 reps for time:
Wallball Shot, 20/14lbs.
Pull-ups

Sport

A. Front Squat, build to a 1RM

B. 30-20-10 reps for time:
Wallball Shot, 30/20lbs.
C2B Pull-ups

C. 1.5 Mile TT
*marbledale route*

Today’s Link – You Have to Eat to Grow Muscles


Distortion: How Poor Early Nutritional Experiences Set Us Up For Failure

April 11, 2019

Thursday

“Hangin’ Tough”

Strength

In 12 mins build to a heavy:
Hang Power Clean + Push Jerk + Thruster

Conditioning

For time:
Run 800m
35 Hang Power Cleans, 155/105lbs.
Run 800m

Today’s Link – Distortion: How Poor Early Nutritional Experiences Set Us Up For Failure


Slow Food & The Old Way of Life

April 10, 2019

Wednesday

Fitness

Strength

Hang Power Snatch,
work to a 3RM

Conditioning

5 rounds for time:
12 Ring Dips
15 OHS, 95/65lbs.

Sport

A. Power Snatch, build to a 1RM

B. 5 rounds for time:
7 Ring Muscle-ups
15 OHS, 95/65lbs.

C. For max cals:
30 sec – AB
*1 ME attempt*

Today’s Link – Slow Food & The Old Way of Life


Muscle Meditation

April 9, 2019

Tuesday

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

AMRAP 12 mins:
8 HSPU
16 DB Snatches, 50/35lbs.
32 DU

Sport

A. Strict Press, build to a 1RM

B. AMRAP 12 mins:
8 HSPU
16 DB Snatches, 50/35lbs.
32 DU

C. For time:
Row 500m @Max Effort

Today’s Link – Muscle Meditation


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