CrossFit WOD

Recovery Is About Creating Balance

December 14, 2018

Friday

Fitness

Strength

EMOM 7 mins:
1 Power Snatch + 1 Snatch
*building*

Conditioning

21-15-9
DB Squat, 50/35lbs.
T2B

Sport

A. Snatch + OHS, build to a heavy single in 7 minutes

B. 21-15-9
DB Squat, 50/35lbs.
T2B

C. 30 mins of monostructural

Today’s Link – Recovery Is About Creating Balance


Bulletproof Your Body

December 13, 2018

Thursday

Fitness

Strength

A1. DB Floor Press, 4×8-12
A2. Rope Climb, 4×2-3

Conditioning

For time:
2000m Row

Sport

A. EMOM 16 mins:
Even – 2 Bench Presses@85%
Odd – 2/1 Legless Rope Climbs

B. For time:
2000m Row

C. EMOM 10 mins:
7 Toes to rings
3 Ring Muscle-ups

Today’s Link – Bulletproof Your Body


Moms Are Becoming the New Faces of CrossFit Training

December 12, 2018

Wednesday

Fitness

WOD of the Week

3 rounds for time:
100 DU
50 Wallball Shots, 20/14lbs.
25 HSPU

Sport

A. 3 rounds for time:
100 DU
50 Wallball Shots, 20/14lbs.
25 HSPU

B. EMOM 8 mins:
15 Bar-facing Burpees

Today’s Link – Mom’s Are Becoming the New Faces of CrossFit Training


Avoid the 5 Most Common Mistakes In the Deadlift Set-Up

December 11, 2018

Tuesday

Fitness

Conditioning

EMOM 24 mins:
Min 1 – 5 Deadlifts *build to a heavy set of 5*
Min 2 – 5 Ring Muscle-ups
Min 3 – 20/15 cal. AB
Min 4 – Rest

Sport

A. EMOM 24 mins:
Min 1 – 5 Deadlifts *build to a heavy set of 5*
Min 2 – 5 Ring Muscle-ups
Min 3 – 20/15 cal. AB
Min 4 – Rest

B. AMRAP 5 mins:
Power Cleans@85%

Today’s Link – Avoid the 5 Most Common Mistakes In the Deadlift Set-up


Your Head Start to Successful New Year’s Resolutions!

December 10, 2018

Sunday

Fitness

Strength

A1. Pause Back Squat, 2-2-2-2-2
A2. L-Sit on P-bars, 5x max set

Conditioning

Every 2 mins for 10 mins:
15 Thrusters, 95/65lbs.
15 Pull-ups

Sport

A. Every 3 mins for 15 mins:
3 Back Squats *building to today’s max*
3 Seated Box Jumps

B. Every 2 mins for 10 mins:
15 Thrusters, 95/65lbs.
15 C2B Pull-ups

C. Row, Bike or Run for total distance:
3:00 work /1:00 walk X 5

Today’s Link – Your Head Start to Successful New Year’s Resolutions


Squad WOD Assemble!!

December 8, 2018

Saturday

Squad WOD

2 Rounds For Time:
1000m row
50 front squats, 135/95
100 box jumps, 24/20″
*while one partner works, other partner must hold a plank*


You Are Not Your Body

December 7, 2018

Friday

Fitness

Strength

OHS@3301; 2-2-2-2-2-2-2

Conditioning

3 min clock:
60 DU
20 Deadlifts, 155/105lbs.
max pull-ups
*Rest 1 min x 5*

Sport

A. OHS, build to a heavy single

B. 3 min clock:
60 DU
20 Deadlifts, 155/105lbs.
max pull-ups
*Rest 1 min x 5*

C. 30 mins of monostructural

Today’s Link – You Are Not Your Body


Sleep Banned After Mattress Injuries Cause Panic

December 6, 2018

Thursday

Fitness

Strength

A1. Bench Press, 5-5-5-5-5
A2. Rope Climb, 5×2-3

Conditioning

For time:
75 T2B

Sport

A. For time:
100 SB Floor Presses, 100/80lbs.
*1 Legless rope climb every time you break*

B. For time:
75 T2B

Today’s Link – Sleep Banned After Mattress Injuries Cause Panic


The Pros & Cons of Keto

December 5, 2018

Wednesday

Fitness

Strength

Push Press 5-5-5-5-5

WOD of the Week

5 rounds for time:
15 Hang Squat Cleans, 135/95lbs.
30 Push-ups
*WOD credit: Hyperfit USA*

Sport

A. Every 90 seconds for 12 mins:
2 Front Squats + 1 Jerk
*build to a heavy single*

B. 5 rounds for time:
15 Hang Squat Cleans, 135/95lbs.
30 Push-ups
*WOD credit: Hyperfit USA*

C. AMRAP 7 mins:
Burpees to a target

Today’s Link – The Pros & Cons of Keto


3 Mistakes To Avoid For Lean Athletic Abs

December 4, 2018

Tuesday

Fitness

Strength

A1. Front Squat, 2-2-2-2-2
A2. Box Jump, 5×3

Conditioning

AMRAP 10 mins:
12/10 Cal. AB
6 Bar muscle-ups

Sport

A. Every 3 mins for 15 mins:
3 Front Squats *building to a today’s max*
3 Box Jumps, 36/30″

B. AMRAP 10 mins:
12/10 Cal. AB
max UB bar muscle-ups
*score is total MU*

C. 5 sets for max reps:
Strict HSPU
*Rest 30 sec*
Max L-Sit on Rings
*Rest 30 sec*

Today’s Link – 3 Mistakes to Avoid for Lean Athletic Abs


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