CrossFit WOD

The Wisdom To Back Off; The Maturity To Be Okay

August 23, 2019

Friday

Fitness

Strength

A1. BN Strict Press 5-5-5-5-5
A2. Strict Pull-up 5-5-5-5-5

Conditioning

4 rounds for time:
15 HR Deadlifts, 205/135lbs.
30 Push-ups
Run 500m

Sport

A. Push Jerk 3RM

B. 4 rounds for time:
15 HR Deadlifts, 205/135lbs.
30 Push-ups
Run 500m

C. Row 250m
*Rest 1 min X 10*

Today’s Link – The Wisdom to Back Off; The Maturity to Be Okay


Here’s Why Cheat Days Are Stupid and Killing Your Progress (And What to Do Instead)

August 22, 2019

Thursday

Fitness

Conditioning

For time:
50 OHS, 95/65lbs.
25 Bar Muscle-ups
50 Cal. AB

Sport

A. For time:
50 OHS, 95/65lbs.
25 Bar Muscle-ups
50 Cal. AB

B. EMOM 10 mins:
3 tng Snatches *building*

Today’s Link – Here’s Why Cheat Days Are Stupid and Killing Your Progress (And What to Do Instead)


5 Ways the Halo Effect May Impact Your Food Choices

August 21, 2019

Wednesday

Fitness

Strength

A1. Power Clean 3-3-3-3-3
A2. Broad Jump 5x50ft

Conditioning

30-20-10 reps for time:
T2B
Russian KBS, 70/55lbs.

Sport

A. Power Clean, heavy single

B. 30-20-10 reps for time:
T2B
KBS, 70/55lbs.

C. 5 sets:
6-8 Bar Muscle-ups
+
Max C2B pull-ups

Today’s Link – 5 Ways the Halo Effect May Impact Your Food Choices


Please Stop ‘Eating Back’ Exercise Calories

August 20, 2019

Tuesday

Fitness

Strength

Back Squat 3RM

Conditioning

For max reps:
30 sec – DB Squat, 50/35lbs.
*Rest 30 sec*
30 sec – DU
*Rest 30 sec*
x7

Sport

A. Back Squat 3RM

B. For max reps:
30 sec – DB Squat, 50/35lbs.
*Rest 30 sec*
30 sec – DU
*Rest 30 sec*
x7

C. 10K Bike Erg

Today’s Link – Please Stop ‘Eating Back’ Exercise Calories


Life Lessons Learned Through CrossFit

August 19, 2019

Monday

Fitness

Conditioning

AMRAP 20 mins:
10 Power Snatches, 135/95lbs.
8 Burpees over the bar
14 Cal. Row

Sport

A. AMRAP 20 mins:
10 Power Snatches, 135/95lbs.
8 Burpees over the bar
14 Cal. Row

B. AMRAP 8 mins:
10 C2B Pullups
12 DB Floor Presses, 50/35lbs.

Today’s Link – Life Lessons Learned Through CrossFit


Squad WOD Assemble!!!

August 17, 2019

Saturday

Squad WOD

50-35-20 reps for time:
Thrusters, 115/75
Bar Facing Burpees
*4 rope climbs (total NOT each) after every set*


9 Fake Health Foods

August 16, 2019

Friday

Fitness

Strength

A1. Deadlift 5-5-5-5
A2. Hamstring Curl 4×10

Conditioning

“DT”
5 rounds:
12 deadlifts (155/105lbs.)
9 hang power clean
6 push jerk
*Coach Maggie*

Sport

A. Clean Pull + Power Clean + Hang Clean & Jerk

B. “DT”
5 rounds:
12 deadlifts (155/105lbs.)
9 hang power clean
6 push jerk
*Coach Maggie*

C. 7 sets:
20 sec max C2B Pullups
*Rest 10 sec*
20 sec max Strict Ring Dips
*Rest 1:10*

Today’s Link – 9 Fake Health Foods


‘How To’ Is Pointless Without ‘Why’

August 15, 2019

Thursday

Fitness

Strength

OHS@3301; 3-3-3-3-3

Conditioning

“Open WOD 15.2” (DB version)
0-3 mins:
2 rounds-
10 DB OHS, 50/35lbs.
10 c2b Pull-ups
3-6 mins:
2 rounds-
12 DB OHS, 50/35lbs.
12 c2B Pull-ups
9-12 mins:
2 rounds-
14 DB OHS, 50/35lbs.
14 c2B Pull-ups
*alt hands each round*
**every 3 mins increase reps by 2 until failure**
*Coach Manny*

Sport

A. OHS 1-1-1-1-1

B. “Open WOD 15.2” (DB version)
0-3 mins:
2 rounds-
10 DB OHS, 50/35lbs.
10 c2b Pull-ups
3-6 mins:
2 rounds-
12 DB OHS, 50/35lbs.
12 c2B Pull-ups
9-12 mins:
2 rounds-
14 DB OHS, 50/35lbs.
14 c2B Pull-ups
*alt hands each round*
**every 3 mins increase reps by 2 until failure**
*Coach Manny

C. Run 400m
*Rest 2 min X 8*

Today’s Link – ‘How To’ Is Pointless Without ‘Why’


How To Say No: A Guide To Guilt And Eating

August 14, 2019

Wednesday

Fitness

Strength

Bench Press 1RM

Conditioning

21-15-9 reps for time:
Push Press, 95/65lbs.
Cal. Row
*Coach Kenny*

Sport

A. Bench Press 1RM

B. 21-15-9 reps for time:
Push Press, 95/65lbs.
Cal. Row
*Coach Kenny*

C. For time:
11 Rope Climbs

Today’s Link – How to Say No: A Guide to Guilt and Eating


Mindset: Adapting to Change

August 13, 2019

Tuesday

Fitness

Conditioning

“Blake”
4 rounds for time:
100ft OH Walking Lunge, 45/35lbs plate
30 Box Jumps, 24/20″
20 Wallball Shots, 20/14lbs.
10 HSPU
*Coach Deb*

Sport

A. “Blake”
4 rounds for time:
100ft OH Walking Lunge, 45/35lbs.
30 Box Jumps, 24/20″
20 Wallball Shots, 20/14lbs.
10 HSPU
*Coach Deb*

B. EMOM 10 mins:
1 Back Squat@80%

Mindset: Adapting to Change


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