CrossFit WOD

#PRjuice: The Deadlift

June 4, 2014

Wednesday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Deadlift

Conditioning

For time:

Run 400m
30 Ring Dips
Run 400m
30 Deadlifts, 225/155#
Run 400m
30 Ring Dips

Sport

Active Rest Day

* Come in for some mobility, light row/job, go see your PT or chiro.

Today’s Link- What No One Tells You About Losing Lots of Weight


#PRjuice: Split Jerk

June 3, 2014

Tuesday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Split Jerk
*suggested  % = 3@70%, 2@80%, 2@85%, 1@90% 1@95% 1@103-105%
*compare 4/15/14

Conditioning

21-15-9 reps for time:
Row (cals)
Push Jerk 95/65#
Compare *3/24/14

Sport

A. 15 mins to establish 1RM Power Snatch
B. 15 mins to establish 1RM Push Press
C. 90 seconds, max T2B
D. 90 seconds, max pistols
* Hit a max set of t2b and burn out the rest with the remainder of the time

 Today’s Link- Is CrossFit’s Definition of Fitness Flawed?


Test Week! Lets see some PRs! #PRjuice

June 2, 2014

Monday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Back Squat
*compare 11/11/13

Conditioning

4 rounds for total time:

5-4-3-2-1 reps
OHS, 95/65#
Bar-hop burpees
Rest 1 min

Sport

Testing Week:

A. Power Clean 1RM
B. Back Squat 1RM
C. Max c2b pullups, 90 seconds *hit a max set and finish out the 90 seconds

 

Today’s Link- Music & CrossFit: Does it Make or Break You?


Stream Day 2 of the NorthEast Regionals!

May 31, 2014

Saturday

Team Workout of the Day

9-9-6-6-3-3 reps for time:

HSPU
Hang Power Cleans, 135/95#
Burpee over the bar

*Each partner alternates with the descending set, until the workout is complete

Live Stream of the NorthEast Regionals: www.Games.CrossFit.com

 


Good Luck To Coach Chris Today At The NorthEast Regionals!

May 30, 2014

Friday

Workout of the Day

Fitness

Conditioning

“Helen”

3 rounds for time:

Run 400m
21 KBS 55/35#
12 Pullups

Sport

A. “Helen”

3 rounds for time:

Run 400m
21 KBS 55/35#
12 Pullups

B. Clean & Jerk

3 singles @70%
2 singles @ 80%
1 single @90%
1 single @95%

 

Today’s Link- Grinding Through Mobility

Live Stream of the NorthEast Regionals: www.Games.CrossFit.com


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.

 


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