CrossFit WOD

How Whey Protein Can Improve Your Health

December 1, 2014

Monday

Workout of the Day

Fitness

Strength

12 mins to establish 1RM Bench Press

Conditioning

5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#

Sport

A. Back Squat 1×3@70%, 1×3@80%, 2×4@90%, 2×3@95%

B. 5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#

 

Today’s Link- The Many Wheys Whey Protein Can Improve Your Health


“Natural Flavors” in Drinks

November 28, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 10RM

Conditioning

21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″

Sport

A. Back Squat 1×3@75%, 1×4@90%, 3×4@80%

B. 21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″

 

Today’s Link- What’s The Deal With “Natural Flavors”


NECF is Thankful For its Awesome Community!

November 27, 2014

Thursday

Thanksgiving Team Workout of the Day

For time:
75 Deadlifts, 225/155#
50 Squats, alt.
75 HR Pushups
50 Squats, alt.
75 Cal. Row
50 Squats, alt.
75 KB Lunges, 55/35#
50 Squats, alt.
75 Burpees

Today’s Link- What Separates a Weightlifting Coach From a CrossFit Coach


Perfectly Imperfect

November 26, 2014

Wednesday

Workout of the Day

Fitness

Strength

Strict Press 5-5-5-5

Conditioning

10 rounds for time:
10 Push Presses, 95/65#
10 Pullups

Sport

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

B. 10 rounds for time:
8 Push Jerks, 135/95#
8 C2B Pullups

C. 4 sets:
3 Strict HSPU + 5 Kipping HSPU

 

Today’s Link- Perfectly Imperfect


The Problem With Positive Thinking

November 25, 2014

Tuesday

Workout of the Day

Fitness

Strength

Tempo Front Squats 33X1
3-3-3-3

Conditioning

5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders

Sport

A. Hang Snatch 2-2-2-2

B. 5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders

C. GHD Situps 4×15

 

Today’s Link- The Problem With Positive Thinking


Change To The Dietary Food Guidelines?!

November 24, 2014

Monday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5
*build from 11/14

Conditioning

3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#

Rest 3 mins x 4

Sport

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

B. 3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#

Rest 3 mins x 4

 

 

Today’s Link- Change Coming To The Dietary Guidelines For Americans?


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


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