CrossFit WOD

Day 2 Engine Testing Week!

August 19, 2014

Tuesday

Workout of the Day

Fitness

Conditioning

10 min ladder:
20 clean and jerks, 95/65#
20 clean and jerks, 115/75#
20 clean and jerks, 135/95#
AMRAP clean and jerks, 155/105#

*compare to 6/10

Sport

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

B. Split Jerk 5×3@65%

*compare to 6/10

 

Today’s Link- The Cost of Eating Well: How to Eat Better For Less Money

 


Prepare For The Lung Burn II

August 18, 2014

Monday

Workout of the Day

Fitness

Conditioning

3 rounds:

For time:

15 Cal. Airdyne
15 Merican’ KBS, 55/35#
10 Burpees
15 Merican’ KBS, 55/35#
10 Burpees
15. Cal Airdyne
Rest 10 mins

Sport

A. 3 rounds:

20 Cal. AD
15 Merican’ KBS, 70/55#
25 Burpees
15 Merican’ KBS, 70/55#
20 Cal. AD
Rest 10 mins

 

Today’s Link- This Exercise Loving Mom Works Out With Her Kids


Saturday 8/16/14

August 16, 2014

Saturday

Workout of the Day

12 rounds for time:
8 Partner Situps, 20/14#
8 Pullups (while partner hangs chin over bar)
8 Burpees, alt. partners

 


How To Tell When A Trainer Sucks

August 15, 2014

Friday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Snatch

*compare 6/6

Conditioning

4 rounds-
For max reps in 2 mins:
Double-unders
Rest 30 seconds
For max reps in 1 min:
O.H. Barbell Lunges,115/75#
Rest 30 seconds

Sport

A. Power Snatch 1RM

B. Push Press 1RM

C. Max T2B, 90 seconds

D. Max Pistols, 90 seconds

 

Today’s Link- How To Tell When A Trainer Sucks


Lets Hear Some More PR Gonging!

August 14, 2014

Thursday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Front Squat
*compare 6/5

Conditioning

For time:
50 Box Jumps, 24/20″
75 Wallball Shots, 20/14#
100 Russian KBS, 55/35#

Sport

A. 1RM Front Squat

B. 1RM Push Jerk

C. Max HSPU, 90 seconds.

D. Max Double-unders, 90 seconds

 

Today’s Link- Mike Dolce Re-examines CrossFit


Drugs and Clubs Being Ruined By Fitness :)

August 13, 2014

Wednesday

Workout of the Day

Fitness

Strength

15 mins to establish 1RM Deadlift

Conditioning

3 rounds for time:
15 Deadlifts,225/155#
12 Bar-facing Burpees
9 Ring Dips

Sport

Active Rest Day!

 

Today’s Link- Clubbing & Drug Culture Being Ruined By Everyone Becoming Fitness Freaks


Cardio Vs. Weights

August 12, 2014

Tuesday

Workout of the Day

Fitness

Strength

1RM Split Jerk
*compare 6/3

Conditioning

21-15-9 for time:
Row (cals)
Push Jerk 95/65#
*compare 6/3

 

Sport

A. Snatch 1RM

B. Clean & Jerk 1RM

C. Max Muscle-ups, 90 seconds
or Ring Dips

Today’s Link- Cardio Vs. Weights: Which is Really Better For Fat Loss


The Importance of Celebrating Your Success

August 11, 2014

Monday

Workout of the Day

Fitness

Strength

20 mins to establish a 1RM Back Squat

*compare 6/2

Conditioning

5 rounds for time:
9 Squat cleans, 135/95#
12 Deficit Pushups

Sport

A. 20 mins to establish 1RM Back Squat

B. 15 mins to establish 1RM Power Clean

C. Max C2B pullups in 90 seconds *hit a max set and burn out the rest

*compare to 6/2

 

Today’s Link- The Importance of Celebrating Your Success


All About Speed For This Team Chippa!

August 9, 2014

Saturday

Team Workout of the Day

For time:

60 Cal. Row
60 Deadlifts, 225/135#
60 Shoulder to Overhead, 135/85#
60 Burpees over the bar


Tips For Your First Few Years of CrossFit

August 8, 2014

Friday

Workout of the Day

Fitness

Strength/Skill

Bar Muscle-up 5×4-6 reps

Conditioning

AMRAP 12 mins:
6 c2b pullups
9 Box Jumps, 24/20″
12 Russian KBS, 70/55#

Sport

A. Snatch 1-1-1-1-1

B. AMRAP 12 mins:
3 Bar MU
6 Box Jumps, 30/24″
9 KBS, 70/55#

 

Today’s Link- Top Tips For Your First Two Years of CrossFit


1 134 135 136 137 138 154