CrossFit WOD

Paleo Hybrid Diet

January 15, 2014

Wednesday

Workout of the Day

Strength

Strict Press 5×5 @ 65%
*60 second break in between

Conditioning

3 rounds:

30 Cal. AD
15 Thrusters, 75/55#
10 Burpees
Rest 4 mins

Today’s Link- The Paleo Hybrid Diet


The Lifecycle of a CrossFitter, Part II

January 14, 2014

Tuesday

Workout of the Day

Conditioning

For time:

Row 2000m
50 Pistols
30 Hang Power Cleans, 155/105
*barbell deload week, so scale down if you need to!

Today’s Link- The Lifecycle of a CrossFitter, Part II


The Lifecycle of a CrossFitter, Part I

January 13, 2014

Monday

Workout of the Day

Strength

Back Squat 1×5@65%, 3×5@75%

*deload week with strength

Conditioning

For total reps in 10 mins:

2 HSPU
2 Pullups
2 KBS, 70/55#
4 HSPU
4 Pullup
4 KBS, 70/55#
6,8,10 etc. for duration of workout

*compare to 9/16/13

Today’s Link- The Life Cycle of a CrossFitter, Part I


Is CrossFit Destroying The World?!

January 10, 2014

Friday

Workout of the Day

Strength

Snatch- 15 minns, build a to tough single

Conditioning

4 rounds for time:

8 Power Snatches, 95/65#
12 Back Squats, 95/65#
16 HR Pushups

Today’s Link- Is CrossFit Destroying The World?


Physical Therapy, CrossFit and Rehabilitation

January 9, 2014

Thursday

Workout of the Day

Strength

A. Tempo Front Squat 33X1, 5×2 *as heavy as possible
A1. L-Hold 5x20sec.
B. Bench Press 5×5 *AHAP
B1. Strict Pullups 5x max reps

Today’s Link- 10 Critical Principal Physical Therapist Need To Know About CrossFit For Successful Rehabilitation


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