CrossFit WOD

Why Men and Women Are Always Equal in CrossFit

July 20, 2018

Friday

Fitness

Strength

EMOM 10 mins:
7-10 Toes to Rings

Conditioning

5 sets:
Bench Press, 5 reps
Max rep Strict Pull-ups
*Rest 2 mins*

Sport

A. 30 sec – Toes to Rings
*Rest 30 sec X 10*

B. 5 sets:
Bench Press, 5 reps
Max rep Strict Pull-ups
*Rest 2 mins*

Today’s Link – Why Men and Women Are Always Equal in CrossFit


Reduce Your Stress to Increase Your Energy

July 19, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
3 Hang Power Cleans *building*

Conditioning

For max reps/cals:
6 sets:
30 sec – Ski Erg
*Rest 30 sec*

**REST 2 mins**

6 sets:
30 sec – Front Squat, 135/95lbs.
*Rest 30 sec*

Sport

A. Clean & Jerk, 4×2@75%

B. For max reps/cals:
6 sets:
30 sec – Ski Erg
*Rest 30 sec*

**REST 2 mins**

6 sets:
30 sec – Front Squat, 135/95lbs.
*Rest 30 sec*

Today’s Link – Reduce Your Stress to Increase Your Energy


Muscle-Up Transition Drills

July 18, 2018

Wednesday

Fitness

WOD of the Week

15 rounds for time:
3 Ring Muscle-ups
8/6 Cal. AB

Sport

A. 15 rounds for time:
3 Ring Muscle-ups
8/6 Cal. AB

B. EMOM 6 mins:
15 Wallball Shots, 30/20lbs.

Today’s Link – Muscle-Up Transition Drills


Front Rack Mobility Drill

July 17, 2018

Tuesday

Fitness

Strength

Front Squat 2RM

Conditioning

3 rounds for time:
18 OHS, 95/65lbs.
8 Burpee Box Jump-overs, 30/24″
*regional standard BBJO*

Sport

A. Snatch, 4×3@70%

B. 3 rounds for time:
18 OHS, 95/65lbs.
8 Burpee Box Jump-overs, 30/24″
*regional standard BBJO*

C. 1.5 mile run
*marbledale route*

Today’s Link – Front Rack Mobility Drill


The First Rep Is An Increment Of The Next 1,000

July 16, 2018

Monday

Fitness

Conditioning

Every 2 mins for 20 mins:
14/12 Cal. Row
10 DB Hang CJ, 50/35lbs.
8 T2B

Sport

A. Every 2 mins for 20 mins:
8 T2B
10 DB Hang CJ, 50/35lbs.
14/12 Cal. Row

B. Back Squat, 3×3@75%

Today’s Link – The First Rep Is An Increment Of the Next 1,000


Squad WOD Assemble!!!

July 14, 2018

Saturday

Squad WOD

AMRAP 25 mins:
50 Alt. Pushups (while partner holds a plank)
50 Alt Box Jumps, 24/20″
10 Alt. Rope Climbs
50 Alt. Wallball Shots, 20/14lbs.
50 Alt. Sit-ups (legs interlocked)


Time Management 101 Is Time Well Spent

July 13, 2018

Friday

Fitness

2 rounds for time:
28 OHS, 95/65lbs.
28 Pull-ups
28 Push Jerks, 95/65lbs.
28 Cal. Row

Sport

A. 2 rounds for time:
28 OHS, 95/65lbs.
28 C2B Pullups
28 Push Jerks, 95/65lbs.
28 Cal. Row

B. For Max Cals:
30 sec – MAX EFFORT AB
*this is a one effort tester, be sure to go MAX EFFORT for the full 30 seconds*

Today’s Link – Time Management 101 Is Time Well Spent


Endorphins Feel Acutely Euphoric, Just Like Opioids

July 12, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
3 Hang Snatches *building*

Conditioning

For time:
200m Run
20 Burpee Box Jump overs, 24/20″
*Rest 3 mins X 4*

Sport

A. 7 mins to establish a 1RM Hang Snatch

B. For time:
20 Burpee Box Jump overs, 24/20″
200m Run
*Rest 3 mins X 4*

C. AMRAP 5 mins:
Double-unders

Today’s Link – Endorphins Feel Acutely Euphoric, Just Like Opioids


Pull-Ups vs. Chin-Ups

July 11, 2018

Wednesday

Fitness

Strength

Push Jerk 2-2-2-2-2

Conditioning

AMRAP 10 mins:
8 Strict Pullups
16 Wallball Shots, 20/14lbs.
12 KB Clean & Jerks (6/6), 55/35lbs.

Sport

A. Every 2 mins for 10 mins:
1 Front Squat, build to a 1RM

B. AMRAP 10 mins:
8 Strict Pullups
16 Wallball Shots, 30/20lbs.
12 KB Clean & Jerks (6/6), 55/35lbs.

C. For time:
500m Ski Erg

Today’s Link – Pull-Ups vs. Chin-Ups


Rules of Thumb For Scaling Weight On Your Barbell In Metcons

July 10, 2018

Tuesday

Fitness

Conditioning

Every 5 mins for 25 mins:
Deadlift, 3 reps
Max rep strict HSPU

Sport

A. Every 5 mins for 25 mins:
Deadlift, 3 reps
Max rep strict HSPU

B. For time:
1.5 mile run
* Marbledale route*

Today’s Link – Rules of Thumb For Scaling Weight On Your Barbell In Metcons


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