CrossFit WOD

How to Stay On Track With Your Nutrition During the Holiday Season

November 19, 2018

Monday

Fitness

Strength

Back Squat 3RM

Conditioning

AMRAP 12 mins:
12 Hang Power Snatches, 95/65lbs.
15 Pushups
18 Box Jump overs, 24/20″

Strength

A. AMRAP 5 mins:
Snatch@85%

B. AMRAP 12 mins:
12 Hang Power Snatches, 95/65lbs.
15 Push-ups
18 Box Jump overs, 24/20″

C. 5 sets:
30 sec – max C2B Pull-ups
*Rest 30 sec*
30 sec – max Bar Muscle-ups
*Rest 1 min*

Today’s Link – How to Stay On Track With Your Nutrition During the Holiday Season


Squad WOD Assemble!!

November 17, 2018

Saturday

Squad WOD

For time:
300 DU
200 Pushups
100 DB Deadlifts, 50/35lbs.


Seasonal Weight Gain: A Balanced Approach To The Holidays

November 16, 2018

Friday

Fitness

Strength

Box Squat 2-2-2-2-2-2-2

WOD of the Week

AMRAP 12 mins:
50 Cal. Row
35 Thrusters, 45/35lbs.
20 T2B

Sport

A. Box Squat 2-2-2-2-2-2-2

B. AMRAP 12 mins:
50 Cal. Row
35 Thrusters, 45/35lbs.
20 T2B

C. EMOM 10 mins:
Even: 15 Wallball Shots, 30/20lbs.
Odd: 15 Wallball Shots, 20/14lbs to 11/10ft target

Today’s Link – Seasonal Weight Gain: A Balanced Approach To The Holidays


What It Really Means When You Say You’re “Too Busy”

November 15, 2018

Thursday

Fitness

Strength

Push Jerk 1RM

Conditioning

9 min ladder:
3 HSPU
30 Double-unders
6 HSPU
30 Double-unders
9 HSPU
30 Double-unders
12,15,18,21 etc

Sport

A. Every 90 seconds for 9 mins:
3 Push Presses + 1 Push Jerk
*building*

B. 9 min ladder:
3 HSPU
30 Double-unders
6 HSPU
30 Double-unders
9 HSPU
30 Double-unders
12,15,18,21 etc

C. 5 sets:
30 secs – Max UB Ring Muscle-ups
*Rest 30 sec*
30 secs – Hollow Rocks
*Rest 30 sec*

Today’s Link – What It Really Means When You Say You’re “Too Busy”


Come to the Light and Lift Heavy

November 14, 2018

Wednesday

Fitness

Strength

3-Level Snatch
1-1-1-1-1-1

Conditioning

5 rounds for time:
12 OHS, 115/75lbs.
12 Bar-facing Burpees
12 DB Snatches, 50/35lbs.

Sport

A. AMRAP 5 mins:
Snatch@80%

B. 5 rounds for time:
12 OHS, 115/75lbs.
12 Bar-facing Burpees
12 DB Snatches, 50/35lbs.

Today’s Link – Come to the Light and Lift Heavy


Attacking Those Longer EMOMs

November 13, 2018

Tuesday

Fitness

Strength

3 Position Pause Front Squat
1-1-1-1-1

Conditioning

Every 2 mins for 20 mins:
10/8 Cal. Ski Erg
10 Pull-ups

Sport

A. Every 2 mins for 12 mins:
3 Back Squats + 1 BN Jerk

B. Every 2 mins for 20 mins:
10/8 Cal. Ski Erg
10 C2B Pull-ups

C. Bike Erg 1000m
*Rest 1 min X 5*

Today’s Link – Attacking Those Longer EMOMs


Create Your Ultimate Diet

November 12, 2018

Monday

Fitness

“Wittman”
7 Rounds:
15 KB Swings, 55/35
15 Power Cleans, 95/65
15 Box Jumps, 24/20″

Sport

“Wittman”
7 Rounds:
15 KB Swings, 55/35
15 Power Cleans, 95/65
15 Box Jumps, 24/20″

Today’s Link – Create Your Ultimate Diet


Squad WOD Assemble

November 10, 2018

Saturday

Squad WOD

For total time:
50 Cal. Ski Erg
then…
3 rounds-
40 DB Squats, 50/35lbs.
40 Partner Sit-ups
40 Hang DB CJ, 50/35lbs. (2)
then…
50 Cal. Ski Erg


Do You Lift, Bro? Most Americans Say Nah!

November 9, 2018

Friday

Fitness

Strength

Sumo Deadlift 5-5-5-5-5

Conditioning

For time:
100 DU
30 C2B Pull-ups
100 DU
30 Strict HSPU
100 DU

Sport

A. Every 2 mins for 12 mins:
3 Back Squats + 1 BN Jerk

B. For time:
100 DU
30 C2B Pull-ups
100 DU
30 Strict HSPU
100 DU

C. AMRAP 10 mins:
3 Ring Muscle-ups
12 Pistols, alt.
20 Thrusters, 45/35lbs.

Today’s Link – Do You Lift, Bro? Most Americans Say Nah!


The 3-Step Process to Turn A Bad Habit Good

November 8, 2018

Thursday

Fitness

Strength

Bench Press 3-3-3-3-3

Conditioning

21-15-9 reps for time:
DB Push Presses, alt.
Burpees over the DBs

Sport

A. Every 2 mins for 12 mins:
Build to a 2RM Clean & Jerk

B. 21-15-9 reps for time:
Push Presses, alt.
Burpees over the DBs

C. 30 minutes of monostructural of choice

Today’s Link – The 3-Step Process to Turn A Bad Habit Good


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