CrossFit WOD

Squad WOD Assemble!!

January 19, 2018

Saturday

Squad WOD

Partner Style
AMRAP 5 mins:
burpees over the bar
*only 1 athlete working at a time*
**no more than 10 burpees at a time**

-rest 2 mins-

AMRAP 15 mins:
10 cal AB
20 front rack lunges, 115/75
30 KBS, 55/35

-rest 2 mins-

AMRAP 5 mins:
Burpees over the bar


What’s Your Fitness Color?

January 18, 2018

Friday

Fitness

Strength

 Front Squat 2-2-2-2-2

WOD of the Week

9 min ladder:
3 DB Power Cleans, 50/35lbs.
3 HSPU
6 DB Power Cleans, 50/35lbs.
6 HSPU
9 DB Power Cleans, 50/35lbs.
9 HSPU 

Sport

A. 1 Strict Press + 2 Push Presses + 3 Push Jerks
X 5 sets *building*


B. 9 min ladder:
3 DB Power Cleans, 50/35lbs.
3 HSPU
6 DB Power Cleans, 50/35lbs.
6 HSPU
9 DB Power Cleans, 50/35lbs.
9 HSPU


C. 15 mins Ski for max meters 

 

Today’s Link – What’s Your Fitness Color?


Define Your Habits By Playing The Long Game

January 17, 2018

Thursday

Fitness

Strength

Strict Press 2-2-2-2-2 

Conditioning

 3 rounds for time:
15 T2B
25 OHS, 95/65lbs
45 Double-unders

Sport

 A. EMOM 7 mins:
3 tng Squat Snatches *building*


B. 3 rounds for time:
15 T2B
30 DB OHS, 50/35lbs.
45 Double-unders
*switch arms as needed*


C. Row 600m
*Rest 1:1 X 5*

 

Today’s Link – Define Your Habits By Playing the Long Game


AND Then America Got Fat

January 16, 2018

Wednesday

Fitness

Strength

EMOM 7 mins:
3-Level Clean
*building* 

Conditioning

AMRAP 3 mins:
6 Strict Ring Dips
6 Hang Power Cleans, 135/95lbs.
*Rest 1 min X 4*
**each round starts where the last round ends, score is total rounds**

Sport

A. EMOM 7 mins:
Clean + Hang Clean + Front Squat
*building*


B. AMRAP 3 mins:
2 Muscle-ups
4 Ring Dips
6 Power Cleans, 155/105lbs.
*Rest 1 min X 4*
**each round starts where the last round ends, score is total rounds**


C. EMOM 10 mins:
even- 15 Wallball Shots, 30/20″
odd- 15 Wallball Shots, 20/14″ to 11/10ft target 

 

Today’s Link – AND Then America Got Fat


When You Lose Weight, Your Fat Cells Don’t Just Let Go Of Fat

January 15, 2018

Tuesday

Fitness

Conditioning

For time:
100/75 cal. Row
60 Pistols, alt.
30 Push Jerks, 135/95lbs.
20 C2B Pullups

Sport

A. For time:
100/75 cal. Row
60 Pistols, alt.
30 Push Jerks, 135/95lbs.
20 C2B Pullups

B. 4 sets:
:30 sec- DB Thrusters, 50/35lbs.
*Rest 1 min*
:30 sec- max bar muscle-ups
*Rest 1 min*

Today’s Link – When You Lose Weight, Your Fat Cells Don’t Just Let Go Of Fat


Lonely No Longer

January 14, 2018

Monday

Fitness

Strength

 Back Squat 2-2-2-2-2

Conditioning

For max reps:
60 sec- Rope Climb
*Rest 30 seconds*
60 sec- DB Bench Press, 50/35lbs.
*Rest 90 seconds X 5*

Sport

 A. EMOM 3 mins:
3 Back Squats@80%
Every 2 mins for 8 mins:
2 Back Squats@90%


B. For max reps:
60 sec- Legless Rope Climb
*Rest 30 seconds*
60 sec- DB Bench Press, 50/35lbs.
*Rest 90 seconds X 5*


C.Row 20 mins for max meters

 

Today’s Link – Lonely No Longer


Squad WOD Assemble!!

January 12, 2018

Saturday

Squad WOD

AMRAP 15 mins:
25 Partner Deadlifts, 315/205lbs.
30 Cal. AB


Affiliate Owners: Role Your Own

January 11, 2018

Friday

Fitness

Strength

Bench Press 5-5-5-5-5 

Conditioning

 AMRAP 16 mins:
12 Front Squats, 115/75lbs.
16 Pushups
12/10 Cal. Row

Sport

 A. Strict Press 3-3-3-3-3

B. AMRAP 16 mins:
12 Thrusters, 115/75lbs.
16 Pushups
12/10 Cal. Row

C. For time:
100 Double-unders
50 Bar-facing Burpees
100 Double-unders

 

Today’s Link – Affiliate Owners: Role Your Own


Stop Saying “Just”

January 10, 2018

Thursday

Fitness

Strength

Pause Deadlift 5-5-5-5-5 

WOD of the Week

 AMRAP 2 mins:
5 Hang Power Snatches, 115/75lbs.
10 OH Lunges, 115/75lbs.
*Rest 1 min X 4*
**each round starts where the last round ends, score is total rounds**

Sport

A. EMOM 7 mins:
2 Power Snatches + 1 Hang Snatch *building*

B. AMRAP 2 mins:
5 Hang Power Snatches, 115/75lbs.
10 OH Lunges, 115/75lbs.
*Rest 1 min X 4*
**each round starts where the last round ends, score is total rounds**


C. 4 sets:
40 sec- DB Bench Press, 50/35lbs.
*Rest 20 sec*
40 sec- Chin over bar hold
*Rest 1:20 sec*

 

Today’s Link – Stop Saying “Just”


No Pain, No Gain Needs to Make a Comeback

January 9, 2018

Wednesday

Fitness

Strength

Back Squat 2-2-2-2-2 

Conditioning

4 rounds for time:
22 Wallball Shots, 20/14lbs.
22 Pull-ups 

Sport

 A.EMOM 7 mins:
Clean + Hang Clean + Front Squat *building

B. 4 rounds for time:
22 Wallball Shots, 30/20lbs.
22 C2B Pull-ups

C. Strict Ring Dips@3301; 4×4-6
*stay upright and use weight if needed

Today’s Link – No Pain, No Gain Needs to Make a Comeback


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