CrossFit WOD

Squad WOD

February 17, 2018

Saturday

Squad WOD

AMRAP 18 mins:
20 Plate Floor Presses, 70/45lbs.
16 KBS, 70/55lbs.
12 Cal. Row
*partners will alternate movements*


Draft Day!!

February 16, 2018

Friday

Fitness

Strength

EMOM 7 mins:
3 Power Snatches *building*

Conditioning

 “18.0”
21-15-9 reps for time:
DB Snatch, 50/35lbs.
Burpees over the DB

Sport

 A. EMOM 8 mins:
Even: 1 Snatch@90%
Odd: 4-6 Muscle-ups

B. “18.0”
21-15-9 reps for time:
DB Snatch, 50/35lbs.
Burpees over the DB

C. Max cals in 20 mins on AB

 

 


Rethink What It Means To Be Mobile

February 15, 2018

Thursday

Fitness

Strength

Reverse Barbell Lunges, 4×10 alt. 

Conditioning

AMRAP 14 mins:
10 Box Jumps, 24/20″
12 Front Squats, 115/75lbs.
16 Situps 

Sport

 A. Every 30 seconds for 6 mins:
1 Squat Clean@85%

B. AMRAP 14 mins:
10 T2B
12 Box Jumps, 24/20″
14 Front Squats, 115/75lbs.

 

 

Today’s Link – Rethink What It Means To Be Mobile


Discovering A.R.T. For Recovery

February 14, 2018

Wednesday

Fitness

Strength

Weighted Ring Dip 5-5-5-5-5

Conditioning

For time:
45 Pullups
30 Burpees to plate
30 C2B Pullups
30 Burpees to plate
15 Bar Muscle-ups

Sport

A. EMOM 7 mins:
1 Strict Press *building*


B. For time:
45 Pullups
30 Burpees to plate
30 C2B Pullups
30 Burpees to plate
15 Bar Muscle-ups


C. EMOM 12 mins:
Even: 250/200m Row
Odd: 5-10 strict HSPU 

 

Today’s Link – Discovering A.R.T. For Recovery


Rethink What It Means To Be Mobile

February 13, 2018

Tuesday

Fitness

Strength

Back Squat 1RM 

Conditioning

8 rounds for time:
12 DB OHS, 50/35lbs.
12 DB OH Lunge, 50/35lbs.
*alt. arms each round *

Sport

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

B. 8 rounds for time:
12 DB OHS, 50/35lbs.
12 DB OH Lunge, 50/35lbs.
*alt. arms each round*

C. For max reps:
30 sec – Wallball Shots, 20/14lbs to 11/10ft.
*Rest 30 sec X 6*

 

Today’s Link – Rethink What It Means To Be Mobile


You Must First Know Yourself In Order To Be Your Best Self

February 12, 2018

Monday

Fitness

Conditioning

For max reps:
40 sec- HSPU
*Rest 20 sec*
40 sec- AB
*Rest 20 sec*
40 sec- Clean & Jerks, 135/95lbs.
*Rest 1:20 X 5*

Sport

 A. For max reps:
40 sec- HSPU
*Rest 20 sec*
40 sec- AB
*Rest 20 sec*
40 sec- Clean & Jerks, 185/125lbs.
*Rest 1:20 X 5*

B. Every 3 mins for 18 mins:
20 Burpees to target
*recover on AB*

 

Today’s Link – You Must First Know Yourself In Order To Be Your Best Self


On Saturdays We Squad Up

February 10, 2018

Saturday

Squad WOD

 100 cal AB
75 push-ups
50 pull-ups
25 squat cleans 185/125
50 pull-ups
75 push ups
100 cal AB


How to Revive Your New Year’s Motivation

February 9, 2018

Friday

Fitness

Conditioning

For time:
500/400m Ski
25 Thrusters, 115/75lbs.
100 Double-unders
500/400m Ski
100 Double-unders
25 Hang Power Cleans, 115/75lbs
500/400m Ski 

Sport

 A. For time:
500/400m Ski
25 Thrusters, 115/75lbs.
100 Double-unders
500/400m Ski
100 Double-unders
25 Hang Power Cleans, 115/75lbs
500/400m Ski

B. EMOM 8 mins:
10 Alt. DB Snatches, 50/35lbs.
5 Burpees over the DB
*new standards*

 

Today’s Link – How to Revive Your New Year’s Motivation


STAMP Out Poor Nutrition – Forbid These Foods to Improve Lifestyle

February 8, 2018

Thursday

Fitness

Strength

Split Jerk 3-3-3-3-3 

Conditioning

 AMRAP 12 mins:
16 DB Front Rack Lunges, 50/35lbs.
8 C2B Pullups
16 Wallball Shots. 20/14lbs.
8 C2B Pullups

Sport

 A.Every 30 seconds for 6 mins:
1 Squat Clean@80%

B. AMRAP 12 mins:
16 DB Front Rack Lunges, 50/35lbs.
8 C2B Pullups
16 Wallball Shots. 30/20lbs.
8 C2B Pullups

C. EMOM 12 mins:
Even: 250/200m Row
Odd: 5-10 strict HSPU

 

Today’s Link – STAMP Out Poor Nutrition – Forbid These Foods to Improve Lifestyle


Yes, You Can Do CrossFit

February 6, 2018

Wednesday

Fitness

Strength

 EMOM 7 mins:
3 Power Cleans *building*

WOD of the Week

6 rounds for time:
5 Deadlifts, 315/205lbs.
8 Bar-facing Burpees 

Sport

 A. EMOM 8 mins:
Even: 1 Snatch@85%
Odd: 4-6 Muscle-ups

B. 6 rounds for time:
5 Deadlifts, 315/205lbs.
8 Bar-facing Burpees


C. Every 3 mins for 18 mins:
20 Burpees to target
*recover on AB*

 

Today’s Link – Yes, You Can Do CrossFit


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