CrossFit WOD

Week of 14.1 officially done!

March 4, 2014

Tuesday

Workout of the Day

Strength

Push Press 5×2@90%

Conditioning

4 rounds for total time:

8 KB Snatches, left arm
10 Burpees
8 KB Snatches, right arm
10 Burpees
Rest 1:1

*this is a continuous clock. Your score is the time at the end of your 6th round, including your rest.

 Today’s Link- 6 Tips So You Don’t Ever Fall Out of Love With CrossFit


Don’t Forget to Post Your Scores!

March 2, 2014

Monday

Workout of the Day

Strength

Back Squat 10@60%, 8@70%, 6@75%, 4@80%

Conditioning

10.9.8.7.6.5.4.3.2.1 reps for time:

Front squat, 115/75#
Pullup

 

Today’s Link- Carb Controversy: Why Low Carb Diets Have it All Wrong


Open WOD 14.1 is Announced!

February 27, 2014

Friday

Workout of the Day

Strength

12 mins to establish 1RM Deadlift

Conditioning

EMOM 20 mins:

Odd: 5 HSPU
Even: 3 Deadlifts @80%

Today’s Link- Is Your CrossFit Gym Guilty of These Programming Mistakes?

 

 


What Makes a CrossFit Box Home? Share Your Thoughts!

February 26, 2014

Thursday

Workout of the Day

Strength

Front Squat 5@60%, 5@70%, 5@75%

Conditioning

AMRAP 10 mins:

10 Single Arm KBS, alt.
10 Goblet Squats
10 Single Arm KBS, alt.
10 Goblet Squats

RX’d: 55/35#

Today’s Link- What Makes a CrossFit Box Home?

 


7 Foods That Were Supposed to Be Incredibly Unhealthy

February 25, 2014

Wednesday

Workout of the Day

3 rounds:

Row 200m
8 Power cleans, 135/95#
12 Pushups
8 Power Cleans, 135/95#
12 Pushups
Row 200m
Rest 8 min

*Every round should be at Max Effort. Score is fastest round.

Today’s Link- 7 Foods That Were Supposed To Be Incredibly Unhealthy

 


Fat Loss Methods

February 24, 2014

Tuesday

Workout of the Day

Strength

Push Press 5×3@80%

Conditioning

For time:

75 Wall Balls, 20/14#
50 Box Jumps, 20″
25 Power Snatches @ 95/65#
15 Ring Dips

Today’s Link- Fat Loss Methods, Which is Right For You?


Watch The Video Provided By Today’s Link!

February 23, 2014

Monday

Workout of the Day

Strength

Back Squat 5@60%, 5@65%, 5@70% 2×5@75%

Conditioning

AMRAP 5 mins:

8 Thrusters, 95/65#
8 Burpees
8 Situps

Rest 5 mins

AMRAP 5 mins:
5 Deadlifts, 225/155#
10 Pullups

Today’s Link- “The Knees Out Cue”

 


Finally a Sunny Day!

February 21, 2014

Saturday

Team Workout of the Day

5 rounds for time:

400m Medball Run, 20/14#
20 Pullups
40 Russian KBS, 70/55#
*For the run, partners may switch who runs with the medball. Teams split the reps.

 


The First Pull

February 20, 2014

Friday

Workout of the Day

40 Burpees
30 Snatches, 75/45#
30 Burpees
30 Snatches, 135/75#
20 Burpees
30 Snatches, 165/100#
*scale appropriately. Increasing loads on each set of snatches. Focus on short fast sets*

Today’s Link- First Pull


Programming Mistakes

February 20, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-65%, 5-70%, 5-75%

Conditioning

3 rounds:
ME 750m Row
Rest 10 mins

Today’s Link- Is Your CrossFit Gym Guilty of These 3 Mistakes


1 126 127 128 129 130 136