CrossFit WOD

5 Tips to Dominate Wall Balls

April 25, 2018

Wednesday

Fitness

Conditioning

5 rounds for time:
18 Wallball Shots, 20/14lbs.
4 Bar-Muscle-ups

Sport

A. 5 rounds for time:
18 Wallball Shots, 30/20lbs.
4 Bar-Muscle-ups

B. 6 Sets:
5 Supinated Weighted C2B Pullups
5 Strict Deficit HSPU
*Rest 1 min*

 

Today’s Link – 5 Tips to Dominate Wall Balls


Your New Diet In the Real World

April 24, 2018

Tuesday

Fitness

Strength

 EMOM 7 mins:
1 Snatch *building*

Conditioning

For time:
20/15 Cal. AB
20 DB Snatches, 50/35lbs.
20 Burpees over the DB
20 DB Snatches, 50/35lbs.
20 /15 Cal AB
*Anyone who breaks 4 mins (video) wins a free shirt* 

Sport

A. Every 90 seconds for 6 mins:
3 Pause Back Squats@70%

B. For time:
20/15 Cal. AB
20 DB Snatches, 50/35lbs.
20 Burpees over the DB
20 DB Snatches, 50/35lbs.
20 /15 Cal AB
*Anyone who breaks 4 mins (video) wins a free shirt*

C. 20 min recovery row

 

Today’s Link – Your New Diet In the Real World


7 Tips On Ruling Your Diet!

April 23, 2018

Monday

Fitness

Strength

Front Squat 5RM

Conditioning

For time:
12 Pull-ups
22 DB Push Presses, 50/35lbs.
12 Box Jump overs, 24/20″
*Rest 2 mins X 5*

Sport

A. Every 2 mins for 8 mins:
6 Back Squats@75%+10lbs.

B. For time:
12 C2B Pull-ups
22 DB Push Presses, 50/35lbs.
12 Box Jump overs, 24/20″
*Rest 2 mins X 5*

C. EMOM 5 mins:
8 Deadlifts@70%

 

Today’s Link – 7 Tips On Ruling Your Diet!


Squad WOD Assemble!!

April 21, 2018

Saturday

Squad WOD

Teams of 2:
100 cal row
10 synchro burpees
75 HSPU
10 synchro burpees
50 Toe to bar
10 synchro burpees
75 cal row
10 synchro burpees
50 HSPU
10 synchro burpees
25 toe 2 bar
10 synchro burpees
*1 athlete working at a time*
**athlete can not complete more than 10 reps at a time**


Don’t Sweat the Demon Scale

April 20, 2018

Friday

Fitness

Strength

 EMOM 7 mins:
3 Hang Power Snatches *building*

WOD of the Week

50-35-20 reps for time:
Box Jumps, 24/20″
Wallball Shots, 20/14lbs.
DB Snatch, 50/35lbs.

Sport

A. EMOM 8 mins:
2 Front Squats+ 1 Split Jerk@65%CJ

B. 50-35-20 reps for time:
Box Jumps, 24/20″
Wallball Shots, 20/14lbs.
DB Snatch, 50/35lbs.

C. EMOM 10 mins:
10 sec ME AB Sprint 

 

Today’s Link – Don’t Sweat the Demon Scale


The Power of Shifting Perspective

April 19, 2018

Thursday

Fitness

EMOM for 36 mins:
Station 1: Toes to Ring
Station 2: Rope Climb
Station 3: AB
Station 4: KB Front Rack Carry

Sport

A. EMOM for 36 mins:
Station 1: Toes to Ring
Station 2: Rope Climb
Station 3: AB
Station 4: KB Front Rack Carry

B. EMOM 5 mins:
10 Deadlifts@65% 

 

Today’s Link – The Power of Shifting Perspective


Vuln!! Path it now!!

April 18, 2018

Vuln!! Path it now!!

Vuln!! Path it now!!<br />


The “If I Do This Then I Can Enjoy That” Principle

April 17, 2018

Tuesday

Fitness

Strength

EMOM 7 mins:
5 Weighted Ring Dips

Conditioning

10 rounds for time:
9 Deadlifts, 225/155lbs.
35 Double-unders

Sport

A. Every 90 seconds for 6 mins:
3 Pause Back Squats@65%+

B. 10 rounds for time:
9 Deadlifts, 225/155lbs.
35 Double-unders

C. 5 sets:
30 sec- Ring MU
30 sec- Double-unders
30 sec- Bar Muscle-ups
30 sec- Rest 

 

Today’s Link – The “If I Do This Then I Can Enjoy That” Principle


The Best Way to Avoid Back Pain? Lift Heavy Things

April 16, 2018

Monday

Fitness

Strength

Back Squat 5RM

Conditioning

AMRAP 4 mins:
8 DB Squat Cleans, 50/35lbs.
8 Bar-facing Burpees
*Rest 2 mins X 3*

Sport

A. Every 2 mins for 8 mins:
6 Back Squats@75%+5lbs.

B. AMRAP 4 mins:
8 DB Squat Cleans, 50/35lbs.
8 Bar-facing Burpees
*Rest 2 mins X 3*

C. 6 Sets:
5 Supinated Weighted C2B Pullups
5 Strict Deficit HSPU
*Rest 1 min*

 

Today’s Link – The Best Way to Avoid Back Pain? Lift Heavy Things


Squad WOD Assemble!!!

April 14, 2018

Saturday

Squad WOD

100 Deadlifts, 155/105#
400m run
100 power cleans, 135/85#
400m run
100 S2OH, 95/55#
400m run


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