CrossFit WOD

Should You Workout Before Bed?

February 15, 2019

Friday

Fitness

Strength

A1.OHS@3301; 3-3-3-3-3
A2. Side Plank, 5×30/side

Conditioning

“Open WOD 11.4”
AMRAP in 10 minutes
60 Bar Facing Burpees
30 Overhead Squats (120/80lbs)
10 Muscle-Ups

Sport

A. Back Squat, heavy single

B. “Open WOD 11.4”
AMRAP in 10 minutes
60 Bar Facing Burpees
30 Overhead Squats (120/80lbs)
10 Muscle-Ups

Today’s Link – Should You Workout Before Bed?


Obesity and CrossFit – Why Some People Still Can’t Lose Weight

February 14, 2019

Thursday

Fitness

“99 Problems, But My Flow Ain’t One”

For total reps/cals:
20 seconds – Slam Ball
*Rest 40 seconds*
20 seconds – T2B
*Rest 40 seconds*
20 seconds – Chin over bar hold
*Rest 40 seconds*
20 seconds – AB
*Rest 40 seconds*
x 6

Sport

A. For total reps/cals:
20 seconds – Slam Ball
*Rest 40 seconds*
20 seconds – T2B
*Rest 40 seconds*
20 seconds – Chin over bar hold
*Rest 40 seconds*
20 seconds – AB
*Rest 40 seconds*
x 6

B. 20 mins monostructural

Today’s Link – Obesity and CrossFit – Why Some People Still Can’t Lose Weight


Why I Hate CrossFit

February 13, 2019

Wednesday

Fitness

Strength

A1.Sumo Deadlift 3-3-3-3-3
A2. Strict HSPU 5×4-6

Conditioning

For time:
10 Deadlifts, 365/245lbs.
25 Strict Pull-ups
50ft. Handstand Walk

Sport

A. Clean & Jerk, heavy single
*7 min cap*

B. For time:
10 Deadlifts, 365/245lbs.
25 Strict Pull-ups
50ft. Handstand Walk

Today’s Link – Why I Hate CrossFit


Life As An Ordinary CrossFitter – Far Away From The CrossFit Games

February 12, 2019

Tuesday

Fitness

Strength

Power Jerk 3-3-3-3-3

Conditioning

50-40-30-20-10 reps for time:
Single arm DB Push Press, 50/35lbs.
Double-unders
*switch arms as needed*

Sport

A. Push Jerk, work to a heavy single

B. 50-40-30-20-10 reps for time:
Single arm DB Push Press, 50/35lbs.
Double-unders
*switch arms as needed*

C. Hang Snatch, heavy single
*6 min cap, done right after B*

Today’s Link – Life As An Ordinary CrossFitter – Far Away From The CrossFit Games


Rowing For Calories – How to Do It

February 11, 2019

Monday

Fitness

EMOM 28 mins:
Min 1 – 2 Front squats *building*
MIn 2 – 1 Rope Climb
Min 3 – 15/12 cal. Ski Erg
Min 4 – Rest

Sport

A. EMOM 28 mins:
Min 1 – 2 Front squats *building*
MIn 2 – 1 Rope Climb
Min 3 – 15/12 cal. Ski Erg
Min 4 – Rest

B. AMRAP 8 mins:
15 power cleans, 95/65
15 hspu

Today’s Link – Rowing For Calories – How to Do It


Squad WOD Assemble!!!

February 9, 2019

Saturday

Squad WOD

For Time:
50 cal AB
50 cal ski
10 hang power cleans, 115/75
10 front rack lunges, 115/75
10 thrusters, 115/75
40 cal AB
40 cal ski
10 hang power cleans, 115/75
10 front rack lunges, 115/75
10 thrusters, 115/75
30 cal AB
30 cal ski
10 hang power cleans, 115/75
10 front rack lunges, 115/75
10 thrusters, 115/75
20 cal AB
20 cal ski
10 hang power cleans, 115/75
10 front rack lunges, 115/75
10 thrusters, 115/75
10 cal AB
10 cal ski


Language Matters

February 8, 2019

Friday

Fitness

Strength

A1.OHS@3301; 3-3-3-3-3
A2. Side Plank, 5×30/side

Conditioning

AMRAP 3 mins:
22 DB Snatches, 50/35lbs.
22 Wallball Shots, 20/14lbs.
*Rest 2 mins X 3*
**start the round where you ended. Score is total rounds**

Sport

A. EMOM 7 mins:
20 DU
1 Snatch + 2 OHS@70%

B. AMRAP 3 mins:
22 DB Snatches, 50/35lbs.
22 Wallball Shots, 20/14lbs.
*Rest 2 mins X 3*
**start the round where you ended. Score is total rounds**

C. Run, Row or Bike
30 sec @ME
*Rest 3:30*
X 4

Today’s Link – Language Matters


I Wish I Could Do That

February 7, 2019

Thursday

Fitness

“Even Flow”

For max reps:
60 seconds – Over the shoulder SB Walking Lunges
*Rest 60 seconds*
60 seconds – Strict Pull-ups
*Rest 60 seconds*
60 seconds – Box Jumps, 30/24″
*Rest 60 seconds*
60 seconds – KB Russian Twists
*Rest 60 seconds X 6*
**alt shoulders on SB lunges each round**

Sport

“Even Flow”

A) For max reps:
60 seconds – Over the shoulder SB Walking Lunges
*Rest 60 seconds*
60 seconds – Strict Pull-ups
*Rest 60 seconds*
60 seconds – Box Jumps, 30/24″
*Rest 60 seconds*
60 seconds – KB Russian Twists
*Rest 60 seconds X 6*
**alt shoulders on SB lunges each round**

 

B) EMOM 8 mins:
4 Toes to Rings
3 Ring Muscle-ups
2 Ring Dips

Today’s Link – I Wish I Could Do That


Trust the Process

February 6, 2019

Wednesday

Fitness

Strength

Back Squat 2-2-2-2-2

Conditioning

“Open WOD 17.5”
10 rounds for time:
9 Thrusters, 95/65lbs.
35 Double-Unders

Sport

A. Front Squat, work to a heavy double

B. “Open WOD 17.5”
10 rounds for time:
9 Thrusters, 95/65lbs.
35 Double-Unders

C. 40 sec on/20 sec off:
Row (cals)
X 10

Today’s Link – Trust the Process


All About Burpees

February 5, 2019

Tuesday

Fitness

Strength

Strict Press 2-2-2-2-2

Conditioning

For time:
50 Deadlifts, 225/155lbs.
40 Bar-Facing Burpees
800m Run

Sport

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

B. For time:
For time:
50 Deadlifts, 225/155lbs.
40 Bar-Facing Burpees
800m Run

C. EMOM 7 mins:
2 Snatches
*build to a 2RM*

Today’s Link – All About Burpees


1 2 3 156