CrossFit WOD

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”

 


Finally a Sunny Day!

February 21, 2014

Saturday

Team Workout of the Day

5 rounds for time:

400m Medball Run, 20/14#
20 Pullups
40 Russian KBS, 70/55#
*For the run, partners may switch who runs with the medball. Teams split the reps.

 


The First Pull

February 20, 2014

Friday

Workout of the Day

40 Burpees
30 Snatches, 75/45#
30 Burpees
30 Snatches, 135/75#
20 Burpees
30 Snatches, 165/100#
*scale appropriately. Increasing loads on each set of snatches. Focus on short fast sets*

Today’s Link- First Pull


Programming Mistakes

February 20, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-65%, 5-70%, 5-75%

Conditioning

3 rounds:
ME 750m Row
Rest 10 mins

Today’s Link- Is Your CrossFit Gym Guilty of These 3 Mistakes


Growth of The CrossFit Games

February 19, 2014

Wednesday

Workout of the Day

12-9-6-3 reps for time:

Clean and Jerk, 135/95#
T2B

Today’s Link-  Dave Castro and the CrossFit Games: How it Has Grown


Blame The System, Shall We?

February 18, 2014

Tuesday

Workout of the Day

9 rounds for time:

15 Box Jumps, 24/20”
12 Push Preeses, 115/75#
9  Situps
*18 mins cap

Today’s Link- It’s Not CrossFit’s Fault, It’s The Reinforcement System


Do You Really Need To Eat Vegetables To Be Healthy?

February 17, 2014

Monday

Workout of the Day

Strength Week

Back Squat 5-60%, 5-70%, 5-75%, 5-75%

Conditioning

7 mins ladder:

3 Thrusters, 95/65#
3 C2B Pullups
6 Thrusters, 95/65#
6 C2B Pullups
9,12,15,18 etc.

Today’s Link- Do You Really Need To Eat Vegetables To Be Healthy?


Couples WOD

February 15, 2014

Saturday

Team Workout of the Day

100 cal. Row (switch every 25 cals)
80 Pullups (switch every 20 reps)
60 Wallball Shots (switch every 10 reps)
40 Burpees (rep for rep)
20 Partner HSPU

 

 


Mental Toughness

February 14, 2014

Friday

Workout of the Day

Conditioning:

5 rounds for time:

9 Deaflifts, 155/105
12 HR Pushups
15 Box Jumps

Today’s Link- Mental Toughness


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