CrossFit WOD

Medball Runs Relay!

August 30, 2014

Saturday

Team Workout of the Day

10 rounds for time:
200m medball Run, 20/14#
Plank Hold
*10 burpee penalty each time you break the planks


Russian Weightlifting

August 29, 2014

Friday

Workout of the Day

Fitness

Strength/Skill

Handstand Progressions

Conditioning

5 rounds for time:
10 HSPU
10 Box Jump, 30/24″
10 Power cleans, 155/105

Sport

A. 15 minutes to work up to a Front Squat triple 

* 15 sec. L-Sit on P-bars after each set of Front Squats

B. 15 min row @70-80% intensity

 

Today’s Link- Tatiana Kashirina & Coach Interview


Push Beyond Your Comfort Zone

August 28, 2014

Thursday

Workout of the Day

Fitness

Strength

Tempo OHS Squat 33X1
3-3-3-3-3

Conditioning

AMRAP 8 mins:
Thrusters 95/65#
EMOM 20 Double-unders

*sub is :20 sec. of fast singles

Sport

A. Thruster 3-3-3-3-3 (from the ground)

B. AMRAP 8 mins:
Thrusters 95/65#
EMOM 20 Double-unders

 

 

Today’s Link- This is Fitness: Move Beyond Instinct and Get Uncomfortable


Mental Toughness

August 27, 2014

Wednesday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5-5

Conditioning

21-18-15-9-6-3 reps for time:

Deadlift, 225/155#
Run 200m

Sport

A.Back Squat 4×3@80%
A1. Muscle-ups, 5 reps

B. :30/on :30/off x 10 intervals on AD @80% effort

C. 1 mile jog immediately after B.

Today’s Link- Convince Your Brain That You Are Not Done


I Dare You To… (insert crazy WOD here)

August 26, 2014

Tuesday

Workout of the Day

Fitness

Strength

Bench Press 5-5-5-5-5

Conditioning

For time:
30 Pullups
30 Push Jerks, 135/85#
30 Front Squats, 135/85#
30 Bar-hop burpees

Sport

A. Push Jerk 5-5-5-5-5

B. Teams of two:
60 Pullups
60 S2OH, 135/85#
60 Deadlifts, 225/135#
60 Bar-hop Burpees

*6 min cap

 

Today’s Link- CrossFit Should Not Be Based on a Dare


Catapult V. Triple Extension

August 25, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5-5

Conditioning

AMRAP 3 mins:
KBS, 55/35#
Rest 3 mins
AMRAP 3 mins:
Wallball Shots, 20/14#
Rest 3 mins
AMRAP 3 mins:
Max cal. Row
*score is total reps

Sport

A. 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat x 5 sets

B. Guys-
AMRAP 3 mins:
Clean & Jerks, 165#
Rest 3 mins
AMRAP 3 mins:
HSPU
Rest 3 mins
AMRAP 3 mins:
Muscle-ups

Girls-
AMRAP 3 mins:
Max cal. Row
Rest 3 mins
AMRAP 3 mins:
KB Snatches, 35#
Rest 3 mins
AMRAP 3 mins:
T2B

 

Today’s Link- The Misconceptions of Catapult V. Triple Extension


21-15-9 AMRAP

August 23, 2014

Saturday

Team Workout of the Day

AMRAP 20 mins:

21 Wallball Shots, 20/14#
15 Hang Power Snatches, 75/55#
9 T2B

*alternate rounds with partner

 

 


FRAN TIME!

August 22, 2014

Friday

Workout of the Day

Fitness

Conditioning

“Fran”

21-15-9 reps for time:
Thruster, 95/65#
Pullup

*compare 6/13

Rest 10 mins

10 min AD @80% effort

 

Sport

A. “Fran”

21- 15- 9 reps for time:
Thruster
Pullup

*compare 6/13

Rest 15 mins

B. Teams of two-
6 mins:
60 Pullups
60 S2OH, 135/85#
60 Deadlifts, 225/135#
60 Bar-hop Burpees

 

 

Today’s Link- How To Improve Your Fran Time


Bouncing The Snatch & Clean

August 21, 2014

Thursday

Workout of the Day

Fitness

Conditioning

Time Trial:
1 mile run
Row 2k
*go 100% on the mile and hang out for the 2K

*compare 6/12/14

Sport

A. For time:
1 mile run
Row 2k
100 Double-unders
*go 100% on the mile and hang out for the 2K

*compare to 6/12/14

 

 

Today’s Link- The Mistake That is Costing You Pounds on Your Clean


Strength Training Does NOT Make Women Bulky

August 20, 2014

Wednesday

Workout of the Day

Fitness

Conditioning

AMRAP 12 mins:
6 T2B
8 OHS, 75/55#
10 Box Jump, 24/20″

Sport

Active Rest

 

Today’s Link- An Open Letter to Everyone Who Has Told Women “Don’t Get Too Muscular”


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