CrossFit WOD

Is College a Scam?

December 29, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 10RM
*11/28

Conditioning

For distance:
1 min ME Row
Rest 2 mins x 8
*Intervals should be set on erg

Sport

A. Back Squat 10RM

B. For total distance:

1 min ME Row
Rest 2 mins x 8
*intervals should be set on erg

C. 5 rounds for time:
10 HSPU
50 Double-unders
10 Burpees to target

 

 

Today’s Link- Billionaire Mark Cuban Warns Of Massive Crash That Will Wipe Out America’s Colleges: “You’re Going To See A Repeat Of What We Saw In The Housing Market”


Enjoy The Nice Day Out!

December 27, 2014

Saturday

Team Workout of the Day

For time:
40 Wallball Shots, 20/14#
800m Medball Run
40 Pullups
60 Wallball Shots
400m Medball Run
60 Pullups
80 Wallball Shots
200m Medball Run
80 Pullups


How To Approach A Workout

December 26, 2014

Friday

Workout of the Day

Fitness

Strength

1RM Snatch

Conditioning

12 mins AMRAP:
20 Power Snatches, 95/65#
20 Burpees
20 Power Snatches, 115/75#
20 Burpees
20 Power Snatches, 135/85#
20 Burpees
AMRAP Power Snatches, 155/95#

Sport

A. 1RM Snatch
*compare 8/15/14

B. 12 mins AMRAP:
20 Power Snatches, 95/65#
20 Burpees
20 Power Snatches, 115/75#
20 Burpees
20 Power Snatches, 135/85#
20 Burpees
AMRAP Power Snatches, 155/95#

C. Row 2k @80% pace

Today’s Link- How To Approach A Workout


12 Days of Christmas!

December 24, 2014

Wednesday

Workout of the day

“NECF 12 Days of Christmas”

For time:
1 Muscle-up
2 OHS, 95/65#
3 Burpees
4 Thrusters, 95/65#
5 Box Jumps, 24/20″
6 Hang Cleans, 95/65#
7 Russian KBS, 70/55#
8 Goblet Squats, 70/55#
9 Situps
10 Push Presses, 95/65#
11 HSPU
12 Front Rack Lunges, 95/65#

* perform the workout like the song. Except don’t go backwards. Start with 1, then 1,2, then 1,2,3 etc.

Today’s Link- Who Makes The Cut?


YOU ARE NOT OVERTRAINED

December 23, 2014

Tuesday

Workout of the Day

Fitness

Strength

EMOM 10 mins:
3 Weighted Pullups

Conditioning

10 rounds for total time:
10/8 Cal.AD
8 Deadlift, 205/135#
6 Pullups
Rest 60 seconds

Sport

A. EMOM 10 mins:
2 Power Clean & Push Jerks *heavy

B. 10 rounds for total time:
8 Deadlifts, 245/165#
10 Pullups
12 Cal. AD
Rest 60 seconds

C. 5 rounds:
:30 seconds- max HSPU
:30 seconds- Rest

 

Today’s Link- You Are Not Overtrained


Open WOD 14.4 repeat!

December 22, 2014

Monday

Workout of the Day

Fitness

Strength

EMOM 8 mins: 5 Back Squas@75-80%
Conditioning

Open WOD 14.4
AMRAP 14 mins:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/14#
30 power cleans, 135/95#
20 muscle-ups

Sport

A. EMOM 8 mins: 5 Back Squats@75-80%

B. Open WOD 14.4
AMRAP 14 mins:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20/14#
30 power cleans, 135/95#
20 muscle ups

C. “Death by C2B Pullup”
Perform 2 C2B pullup, increasing 2 c2b pullups every min until failure

Today’s Link-5 Myths About Women Weightlifters


Deck of Cards!

December 20, 2014

Saturday

Team Workout of the Day

“Deck of Cards”

Hearts= HR Pushups
Diamonds= Pullups
Clubs= Plate Lunges
Spades= Plate to overhead
Joker= ???

*Each team will shuffle their deck of cards. When a card a pulled, all members of the team must complete the number on the card in reps. The next card cannot be pulled until the last member of the team is finished.


The SAID Principle

December 19, 2014

Friday

Workout of the Day

Fitness

Strength

Tempo Front Squat 33X3
3-3-3-3
*build from last session

Conditioning

4 rounds for total time:
12 Thrusters, 95/65#
9 Box Jumps, 24/20″
6 Burpees
Rest 1:1

Sport

A. Push Jerk 3RM

B. 4 rounds for total time:
12 Thrusters, 95/65#
9 Box Jumps, 24/20″
6 Burpees
Rest 1:1

C. Row Max Meters in 3 mins

 

Today’s Link- The SAID Principle


7 Habits of Successful CrossFit Athletes

December 18, 2014

Thursday

Workout of the Day

Fitness

Strength

Hang Power Snatch 3-3-3-3-3

Conditioning

AMRAP 4 MINS:
8 Pullups
12 Hang Power Snatches, 75/55#
Rest 4 mins
AMRAP 4 MINS:
8 Pullups
16 Double-unders

Sport

REST DAY!

Today’s Link- 7 Habits of Successful CrossFit Athletes


Compression Gear

December 17, 2014

Wednesday

Workout of the Day

Fitness

Strength

Seated Strict Press 5-5-5-5

*build from last session

Conditioning

15-12-9 reps for time:
Deadlift, 275/185#
Ring Dip
Run 400m

Sport

A. Hang Snatch 3-3-3-3

B. 9-6-3 reps for time:
Deadlift, 315/205#
Muscle-up
Run 400m

C. AMRAP 4 mins:
20 Double-unders
15 Pullups

 

Today’s Link- 5 Reasons Why CrossFitters Need Compression


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