CrossFit WOD

Attend a Regional Event!

May 29, 2014

Thursday

Workout of the Day

Fitness

Strength

Front Squat
5-60%, 5-65%, 5-70%, 5-70%

Conditioning

5 rounds for total reps:

:45 seconds- Wallball shots
Rest :15 seconds
:45 seconds- Double-unders
Rest :15 seconds

Sport

A. 3 Position Power Snatch (Floor, mid hang, high hang) 5×1 @ 80% PS

B. Front Squat

5@70% 3@80% 1@90% 1@95%

C. 5 rounds for total reps:

:45 seconds- Double-unders
Rest :15 seconds
:45 seconds- HSPU
Rest :15 seconds

 

Today’s Link- 5 Reasons To Attend a CrossFit Regional Event


A CrossFit Apology

May 28, 2014

Wednesday

Workout of the Day

Fitness

6 rounds:

6 Shoulder to overhead, 115/75#
8 Burpee Box Jumps, 24/20”
6 Shoulder to overhead,115/75#
Rest 2 mins

*Score is WORST round

Sport

Active Rest Day

*Take some time today to work on mobility, technique, casual jog/row/bike, get a massage, etc.

Today’s Link- A CrossFit Apology


First Day of Fitness & Sport Programs!

May 27, 2014

TUESDAY

Workout of the Day

Fitness

A. Back Squat
4-70% 4-75% 4-80% 4-85%
B. Bench Press
5-5-5-5-5
C. EMOM 8 mins:

Cal. Row 20/15
*score is completed minutes (8/8)

Sport

A. Clean pullup + Power clean + Front Squat 5×1
@80% of PC
B. Back Squat 5@70%, 3@80%, 1@90% 1@95%
C.EMOM 8 mins:
10 T2B (chics)
15 T2B (bros)

 

Today’s Link- The Downside of Routine

 


Memorial Day “Murph” & BBQ

May 26, 2014

Monday

Workout of the Day

“Murph”

For time:

Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
*partition reps as needed

Today’s Link- STFU and Get to Work: Why You Didn’t Make The CrossFit Games


Deck of Cards!

May 24, 2014

Saturday

Team Workout of the Day

Deck of Cards

Spades= Wallball Shots, 20/14#
Hearts= Burpees
Clubs= HR Pushups
Diamond= Situps
Joker= Team Run 500m
*1 wallball per team.

Rules: each team will get a deck of cards. Each member of the team must perform the allotted number of reps that the card represents. Ex) 8 of Hearts = 8 burpees for each team member. You can only flip the next card once EVERYONE from the team is finished.

 


Does Gluten Have Any Effect on Non-Celiacs?

May 23, 2014

Friday

Workout of the Day

Strength/Skill

Rope Climb Ascends 5×3

*Lets have some fun with this one!

Conditioning

10 rounds for max reps:

:30 sec. ‘Merican KBS, 55/35#
:30 secs. Double-unders
Rest :30 sec.

Today’s Link- Does Gluten Have Any Effect on Non-Celiacs?


High Cholesterol Foods, Don’t Raise Cholesterol

May 22, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-65%, 4-75%, 4-80%, 4-85%

Conditioning

For time:

30 Squat Clean & Jerks, 135/95#

Today’s Link- Red Meat, Eggs, Butter-Are Found To Play a Very Small Role in Raising Cholesterol

 


First Day Back in Eastchester!

May 21, 2014

Wednesday

Workout of the Day

Conditioning

For time:

20 Cal. Row
20 Box Jump-overs, 24/20”
20 Deadlifts, 175/115#
20 Wallball Shots, 20/14#
20 Ring Dips
20 Wallball Shots, 20/14#
20 Deadlifts, 175/115#
20 Box Jump-overs, 24/20”
20 Cal. Row

Today’s Link- A Quick Thought About Coaching People Who Think They Suck


Benchmark “Cindy”

May 20, 2014

Tuesday

Workout of the Day

Strength/Skill

Strict HSPU/Deficit HSPU
5×4-6 reps

Conditioning

“Cindy”

AMRAP 20 mins

5 Pullups
10 Pushups
15 Squats

Today’s Link- CrossFit is NOT a Sport


Does Gluten Intolerance Really Exist?

May 19, 2014

Monday

Workout of the Day

Strength

Back Squat 5-70%, 5-80%, 2-85%, 2-90%

Conditioning

4 rounds:

8 T2B
Run 200m
12 OHS, 95/65#
60 second Rest

Today’s Link- Does Non-Celiac Gluten Intolerance Exist?


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