CrossFit WOD

Today’s Article: 2,3,4 Describe NECF!

June 30, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 3-3-3-3-3

*start at 80-85% and build

Conditioning

4 rounds:
3 mins on the clock-
30 Goblet Squats, 55/35#
Double-unders w/remainder of time
Rest 60 seconds

Sport

A. Back Squat 5-65%, 5-70%, 5-75%, 5-80%

B. Front Squat 3×5-65%

C. 4 rounds:
3 mins on the clock:
25 KBS, 70/55#
Double-unders w/remainder of time
Rest 60 seconds

D. Gals– 5 sets, rest as needed
Max Ring Dips
Guys– Snatch balance 5×1@95-105%

 

Today’s Link- 7 Mind Hacks For Gym Dominance


Row, Pistol, Hang Cleans

June 28, 2014

Saturday

Team Workout of the Day

Fitness

For time:
Row 1000m
30 Pistols, alt.
15 Hang Power Cleans, 155/105#

*follow the leader after the row!

Sport

For time:
Row 1000m
30 Pistols, alt.
15 Hang Power cleans, 205/125#

* follow the leader after the Row

 

 


How Bands Are Actually Holding You Back

June 27, 2014

Friday

Workout of the Day

Fitness

Strength

Weighted Ring Dips
5×4-6 reps

Conditioning

4 rounds:
20 cal. AD
15 Wallball Shots, 20/14#
10 Burpee (no pushup) Box Jumps, 24/20″
Rest 3 mins

 

Sport

A. Low Hang Snatch off Blocks-  15 mins for a Heavy Single

B. 4 rounds:
50 Double-unders
15 c2b Pullups
10 Burpee Box Jumps, 30/24″
Rest 3 mins
*UB on PULLUPS!

Snatch Deadlift, pause at knee for 2 sec.
5×3 @ 110%

 

Today’s Link- How Bands Are Actually Holding You Back


Beating Setbacks and Haters

June 26, 2014

Thursday

Workout of the Day

Fitness

Strength

Front Squat 5-5-5-5-5

*build from last week or start at 75% and build

Conditioning

10.9.8.7.6.5.4.3.2.1 reps for time:
Power clean, 115/75#
HR Pushup

 

Sport

A. Back Squat 4-70%, 4-75%, 4-80%, 4-85%

B. Front Squat 5-60%, 5-65%, 2×5@70%

C. 10.9.8.7.6.5.4.3.2.1 reps for time:
Power clean, 135/95#
HSPU

D. Tall Clean 2-2-2-2-2  DEMO VIDEO

 Today’s Link- Beating Setback and Haters: It’s Part of Your Training


Mistakes Women Make With Their Diet

June 25, 2014

Wednesday

Workout of the Day

Fitness

Conditioning

5 rounds for time:
Row 250m
20 Alt. Plate Lunges, 45/35#
15 Pullups

Sport

Active Rest Day

 

Today’s Link- 10 Mistakes Women Make With Their Diets


A Different Perspective on Coaching Women

June 24, 2014

Tuesday

Workout of the Day

Fitness

Strength

Push Jerk 5-5-5-5-5

Conditioning

EMOM 12 mins:

Odd- :30 seconds max T2B
Even- :30 seconds max Burpees
*score is total reps

Sport

A. Split Jerk 2@70% 2@70% 2×1@85%

B. EMOM 12 mins:
Odd- :30 sec T2B
Even- :30 sec. MU/Ring Dips

C. Chicks– 5 sets:
10 Clap Pushups
10 C2B Pullups * goal is UB
Dudes– A. Deficit Strict HSPU 5×5
                          A1. Alt. Pistols 5x12reps *focus on speed

Today’s Link- A Different Perspective on Coaching Women


Warm-up Article

June 23, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5-5

*build from last week or start at 75-80% and build

Conditioning

3 rounds:
20 Front Squats, 115/75#
Run 500m

Sport

A. Back Squat 5-70%, 5-80%, 3-85%, 2-90% 1-100%

B. Front Squat 4-70%, 4-75%, 4-80%, 4-85%

C. 3 rounds:
12 Hang Squat Snatches, 115/75#
Run 500m

D. Chicks- Weighted Pullup 4×4-6 reps
     Dudes- Snatch Balance 5×1@100%

Today’s Link- Warm-up Reflections


RIP Swagger, We’ll Miss You

June 20, 2014

Friday

Workout of the Day

Fitness

Strength

Power Snatch 5-3-2-2-2

Conditioning

For time:
75/60 cal. Row
*emom 5 OHS, 95/65#

Sport

A. Snatch 3@70%, 2@75%, 2@80%, 2@85%, 1@90%

B. For time:
100 Cal. AD
EMOM 5 OHS 135/95#

* Rest Day for those competing tomorrow at CFW Weightlifting Meet

 

Today’s Link- CrossFit Cult Appeal


Senate Rips Into Oz

June 19, 2014

Thursday

Workout of the Day

Fitness

Strength

Front Squat 5-5-5-5-5

*start around 75-80% and build up

Conditioning

“Nasty girls”
3 rounds for time:
50 Squats
7 Muscle-up
10 Hang Power cleans, 135/95#

Sport

A. Back Squat 4-75%, 3×4-80%

B. Front Squat 5-60%, 5-65%, 2×5-70%

C. “Nasty Girls V2”
3 rounds for time:
50 Pistols, alt.
10 Hang Power Cleans, 175/115#
7 Muscle-ups

 

Today’s Link- Senate Panel Rips Dr. Oz a New One


CrossHate

June 18, 2014

Wednesday

Workout of the Day

Fitness

Strength

Weighted Pullup 3-3-3-3-3

Conditioning

6 rounds for total time:
12 Pullups
10 Box Jumps, 24/20″
Rest 60 seconds

 

Sport

Active Rest Day – For those who are NOT participating at CFW Weightlifting Meet

* For those who ARE competing this Saturday, you will do Friday’s workout:

A. Snatch 3@70%, 2@75%, 2@80%, 2@85% 1@90%

B. For time:
100 Cal. AD
EMOM 5 OHS 135/95#
*snatch first rep

C. Snatch Pull @ 110% 5×2

 

Today’s Link- CrossHate


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