CrossFit WOD

20 min Torture Fest!

November 22, 2014

Saturday

Team Workout of the Day

AMRAP 20 mins:

20 Thrusters, 95/65#
20 Pullups
20 Burpees

*Partners will divide task as needed!

 


The Dark Place

November 21, 2014

Friday

Workout of the Day

Fitness

Strength

Bench Press 2-2-2-2

Conditioning

4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Situps
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″

Sport

A. Back Squat
1×3@65%, 1×3@75%, 1×3@85%, 2×3@95%

B. 4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Burpees
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″

 

Today’s Link- The Dark Place of Competition


Pros & Cons of a Weightlifting Belt

November 20, 2014

Thursday

Workout of the Day

Fitness

Strength

Tempo OHS 33X3
5-5-5-5

Conditioning

Every 90 seconds, for 10 sets:

15 Wallball Shots, 20/14#
10 Burpees
*score is completed sets

Sport

Rest Day

 

Today’s Link- The Pros & Cons of a Weightlifting Belt


US Army Uses CrossFit To Prevent Injuries

November 19, 2014

Wednesday

Workout of the Day

Fitness

Strength

12 min ladder:
3,6,9 etc.
Deadlift, 225/155#
T2B

Conditioning

12 min ladder:
3,6,9 etc.
Deadlift, 225/155#
T2B

Sport

A. Back Squat
1×3@60%, 1×3@70%, 1×3@80%, 2×3@95%

B. 12 min ladder:
3,6,9 etc.
Deadlift, 225/155#
T2B

C. GHD Situps 4×15-20 reps

 

Today’s link- US Army Uses CrossFit To Prevent Injuries


A Deeper Look At Rowing

November 18, 2014

Tuesday

Workout of the Day

Fitness

Strength

Split Jerk 2-2-2-2

Conditioning

3 min clock:
Row 500/400m
Max Ring Dips
Rest 3 mins X 4

Sport

A. 3-position snatch 5×1
(floor, mid-hang, high hang)

B. 3 min clock:
Row 500/400m
Max Muscle ups
Rest 3 mins X 4

C. 100 Pushup planks

 

Today’s Link- A Biomechanical Analysis of Rowing


Learning to Rest

November 17, 2014

Monday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Back Squat
*compare 8/11/14

Conditioning

3 rounds for time:
25 OHS, 95/65#
25 Pullups

Sport

A. Back Squat
1×3@60%, 1×3@70%, 1×3@80%, 4×5@90%

B. 3 rounds for time:
12 Front Squats, 135/95#
25 Pullups

C. L-Sit from Rings 4x20secs.

 

Today’s Link- Learning to Rest


Dress Warm!

November 15, 2014

Saturday

Team Workout of the Day

30-25-20-15-10-5 reps for time:

Hang Clean, 135/95#
Wallball Shots, 20/14#
Run 200m

 

 


When Carbs Fight Back

November 14, 2014

Friday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5

Conditioning

4 rounds for time:
24 KB Snatches, 55/35#
16 KB Lunges, 55/35#
12 Burpee Box Jumps, 24/20″

Sport

A. Back Squat 1×3@65%, 1×3@75%, 1×4@85%, 3×5@90%
*reduce loads as needed

B. For time:
96 KB Snatches, 55/35#
64 KB Lunges, 55/35#
48 Burpee Box Jumps, 24/20

 

Today’s Link- When Carbs Fight Back


GPP Training For Our Youth is The Way To Go

November 13, 2014

Thursday

Workout of the Day

Fitness

Strength

Strict HSPU 5-5-5-5-5
P-Bar Hold 15-20 sec.

Conditioning

30-20-10 reps for time:
Push Jerk, 115/75#
Cal. Row

Sport

Rest Day

 

Today’s Link- Flip The Pyramid and Save America


Power Output

November 12, 2014

Wednesday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1
5-5-5-5

Conditioning

For time:

45 Pullups
45 Thrusters, 95/65#

Sport

A. Back Squat 1×3@65%, 1×3@75%, 1×3@85%, 3×3@90%, 1×3@95%

B. For time:

45 Pullups
45 Thrusters, 95/65#

Today’s Link- Power Output Comparison


1 126 127 128 129 130 154