CrossFit WOD

No CrossFit Regionals? No Problem

September 25, 2018

Tuesday

Fitness

Strength

Z-Press 5-5-5-5-5

Conditioning

For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – SB over the shoulder, 100/80lbs.
*Rest 30 sec*
30 sec – AB cals.
*Rest 30 sec X 5*

Sport

A. Front Squat 10RM

B. For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – SB over the shoulder, 100/80lbs.
*Rest 30 sec*
30 sec – AB cals.
*Rest 30 sec X 5*

C. EMOM 15 mins:
1 Clean & Jerk@70%

Today’s Link – No CrossFit Regionals? No Problem


Charting A Course To Intensity

September 24, 2018

Monday

Fitness

Strength

Pause Back Squat 3-3-3-3-3

Conditioning

For time:
12 Left arm DB Push Jerks, 50/35lbs.
12 Left arm DB O.H. Lunges, 50/35lbs.
12 Right arm DB Push Jerks, 50/35lbs.
12 Right arm DB O.H. Lunge, 50/35lbs.
*Rest 2 mins X 5*

Sport

A. Power Snatch 1.1.1.1.1
*rest 10 sec*
**rest 90 seconds X 4**
***increasing***

B. For time:
12 Left arm DB Push Jerks, 50/35lbs.
12 Left arm DB O.H. Lunges, 50/35lbs.
12 Right arm DB Push Jerks, 50/35lbs.
12 Right arm DB O.H. Lunge, 50/35lbs.
*Rest 2 mins X 5*

C. For max distance:
30 mins – AB or Bike Erg

Today’s Link – Charting A Course To Intensity


Squad WOD Assemble!!!

September 22, 2018

Saturday

Squad WOD

For time:
120 Cal. Row
120 Push-ups
120 Hang Squat Cleans, 135/95lbs.
120 Cal. AB


Nicole Carroll’s Tips for Open Workout 18.3

September 21, 2018

Friday

Fitness

“Open WOD 18.3”
AMRAP 14 mins:
100 double-unders
20 overhead squats, 115/80lbs.
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches, 50/35lbs.
100 double-unders
12 bar muscle-ups

Sport

A. “Open WOD 18.3”
AMRAP 14 mins:
100 double-unders
20 overhead squats, 115/80lbs.
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches, 50/35lbs.
100 double-unders
12 bar muscle-ups

B. Row 500m
*Rest 2 mins X 6*

Today’s Link – Nicole Carroll’s Tips for Open Workout 18.3


How to Become A Wall Baller In 3 Simple Steps

September 20, 2018

Thursday

Fitness

WOD of the Week

TT:
Run 1 mile
Max wallball shots, 20/14lbs.
Max pull-ups

Sport

TT:
Run 1 mile
Max wallball shots, 20/14lbs.
Max C2B pull-ups

Today’s Link – How to Become A Wall Baller In 3 Simple Steps


Measuring Progress With A Nutrition Vacation

September 19, 2018

Wednesday

Fitness

Strength

Pause Front Squat 5-5-5-5-5

Conditioning

For total reps:
40 sec – DB Push Presses, 50/35lbs
*20 sec rest*
40 sec – Burpee Box Jump overs, 30/24″
*1:20 sec rest X 5*

Sport

A. Power Clean 1.1.1.1.1@75% rest 10 sec;
*rest 2 mins X 4*

B. For total reps:
40 sec – DB Push Presses, 50/35lbs
*20 sec rest*
40 sec – Burpee Box Jump overs, 30/24″
*1:20 sec rest X 5*

C. For max reps:
30 sec – Strict T2B
30 sec – Pistols, alt.
*Rest 1 min X 5*

Today’s Link – Measuring Progress With A Nutrition Vacation


A Better Beautiful – How CrossFit Helped Me Redefine My Relationship With My Body

September 18, 2018

Tuesday

Fitness

Strength

EMOM 7 mins:
3 Power Cleans
*building*

Conditioning

3 rounds for time:
16 Deadlifts, 225/155lbs.
200m Row

Sport

A. Back Squat 10RM

B. 3 rounds for time:
16 Deadlifts, 225/155lbs.
200m Row

C. For max distance:
30 mins- AB or Bike Erg

Today’s Link – A Better Beautiful – How CrossFit Helped Me Redefine My Relationship With My Body


7 Great Exercises to Improve Shoulder Mobility & Strength for Crossfitters

September 17, 2018

Monday

Fitness

Conditioning

3 mins clock:
15 cal. Ski Erg
3 Rope Climbs
AMRAP OHS, 95/65lbs.
*Rest 3 mins X 5*

Sport

A. 3 mins clock:
15 cal. Ski Erg
3/2 Legless Rope Climbs
AMRAP OHS, 95/65lbs.
*Rest 3 mins X 5*

B. EMOM 15 mins:
1 Snatch@70%

Today’s Link – 7 Great Exercises to Improve Shoulder Mobility & Strength for Crossfitters


Squad WOD Assemble!!!

September 15, 2018

Saturday

Squad WOD

AMRAP 16 mins:
8 Synchro Hang Power Snatches, 95/65lbs.
12 Synchro Burpees
24 Cal. AB (total)

 


8 Reasons To Marry A Fit Person

September 14, 2018

Friday

Fitness

Strength

Deadift 10-8-6-4-2

Conditioning

1-2-3-4-5-6-7-8-9-10 reps for time:
Thrusters, 115/75lbs.
Ring Dip

Sport

A. Power Clean, heavy single

B. 1-2-3-4-5-6-7-8-9-10 reps for time:
Thrusters, 115/75lbs.
Ring Dip

C. Choose:
For time:
5 C2B Pull-ups, Rest 1:1 x 12
or
10 C2B Pull-ups, Rest 1:1 x 6
or
15 C2B Pull-ups, Rest 1:1 x 4

Today’s Link – 8 Reasons To Marry A Fit Person


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