CrossFit WOD

14.2 Announced!

March 6, 2014

Friday

Workout of the Day

Strength/Skill

15 mins to work on Split Jerk doubles

Conditioning

3 rounds for max reps:

30 sec. AD sprint (cals)
Rest 30 sec.
30 sec. Clean and Jerk, 135/95#
Rest 30 sec.
30 sec. HR Pushups
Rest 30 sec.

Today’s Link- The Secret To Success


Lets See Some PRs Today! #PRjuice

March 5, 2014

Thursday

Workout of the Day

Strength

15 mins to establish 1RM Front Squat

Conditioning

10 rounds for time:

10 Wallball shots, 20/14#
10 Medball Situps, 20/14#

Today’s Link- Study Links Meat, Sugar Consumption To Early Death Among Those Who Choose To Be Happy in Life


Dumbbells?!

March 4, 2014

Wednesday

Workout of the Day

Conditioning

5 min clock:

Row 1000/800m
AMRAP Deadlift 225/155# with remainder of time

Rest 5 mins

AMRAP 5 mins:

10 DB or KB Box Step-over, 20”
10 DB or KB Thruster

*choose a weight you can both do step overs and thruster. No changing weights.

Today’s Link- How To Get Fit in Minutes a Week


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”

 


1 128 129 130 131 132 139