CrossFit WOD

Battle of The Boxes Tomorrow!

September 5, 2014

Friday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1

3-3-3-3-3-

*build from last week

Conditioning

AMRAP 12 mins:
6 Hang Squat Snatch 95/65#
8 Box Jumps, 24/20″

Sport

REST DAY

Battle of The Boxes Tomorrow!!

 

Today’s Link- You’re Not Getting Stronger Because You Don’t Know How To Move


CrossFit Myths

September 4, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 4×4-6 reps

Conditioning

5 rounds:
30 Russian KBS, 70/55#
20/15 cal. Row
10 Burees over erg
Rest 3 mins

Sport

A) 10 rounds:
:30 sec. Row Sprint
Rest 1 min

B) BOTB Prep work

Today’s Link- 6 Myths Haters Need To Stop Telling About CrossFit


Why We Eat: Hunger

September 3, 2014

Wednesday

Workout of the Day

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

For total reps:
:20 on/ :40off x 3
S2OH, 95/65#
:20 on/ :40off x 3
AD Sprint
:20 on/ :40off x 3
Deficit Pushups
:20 on/ :40off x 3
Hollow Rocks

Sport

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

For total reps:
:20 on/ :40off x 3
Pullups
:20 on/ :40off x 3
AD Sprint
:20 on/ :40off x 3
HSPU
:20 on/ :40off x 3
Hollow Rocks

 

 

Today’s Link- Why We Eat: Hunger

 


COMMITMENT

September 2, 2014

Tuesday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5-5

*build from last week

Conditioning

10-9-8-7-6-5-4-3-2-1 reps for time:
Front Squat, 135/95#
Ring Dips

 

Sport

A. Clean  2×1@80%, 2×1@85%, 1@90%, 1@95%

B. BOTB prep work OR

B. 10-8-6-4-2 reps for time:

Squat clean, 135/85#
Push Jerk, 135/85#

Today’s Link- Commitment


Happy Labor Day From NECF!

September 1, 2014

Monday

Workout of the Day

Fitness

Conditioning

“Hotshot 19”

6 rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Sport

A. Fitness WOD (optional)

B. Battle of the Boxes Prep Work. See Coach!

 Today’s Link- Potatoes Are Not Evil


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


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