CrossFit WOD

The Value of a Program

September 26, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 3-3-3-3

Conditioning

12-10-8-6-4-2 reps for time:
Squat Clean, 135/95#
Push Jerks, 135/95#

Sport

A. Rack Jerk 2-2-2-2

B. 5-4-3-2-1 reps for time:
Squat Clean, 185/125#
Rope Climb
*12/19/13

C. Snatch Pull + Power Snatch + Hang Snatch at knee x 4 sets

 

Today’s Link- What’s The Value of a Program?


5 Strong Female Role Models To Inspire The Next Generation

September 25, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 2-2-2-2-2-2-2

Conditioning

10 rounds:
5 burpees
10 cal. AD
5 burpees
Rest 90 seconds

*100% intensity each round!

Sport

A. Back Squat 7×5@80%

B. 10 rounds:
5 burpees over the erg
10 cal. Row
5 burpees over the erg
Rest 90 seconds

C. EMOM 10 mins:
3 Deficit Strict HSPU
2 MU
1 Strict C2B pullup

 

Today’s Link- 5 Strong Female Role Models To Inspire The Next Generation


5 Reasons To Skip Breakfast

September 24, 2014

Wednesday

Workout of the Day

Fitness

Strength

Strict Press 3-3-3-3

Conditioning

AMRAP 15 mins:
12 Box Jumps, 24/20″
9 Russian KBS, 70/55#
6 Ring Dips

Sport

Rest Day

 

Today’s Link- 5 Reasons To Skip Breakfast


The Paleo Lifestyle

September 23, 2014

Tuesday

Workout of the Day

Fitness

Strength

Front Squat 3-3-3-3

Conditioning

“Jackie”
For time:
1000m Row
50 Thruster, 45/35#
30 Pullups

Sport

A. Back Squat 5×7@75%

B. “Jackie”
For time:
1000m Row
50 Thrusters, 45/35#
30 Pullups

C. Hang Power Clean 10RM

 

Today’s Link- The Paleo Lifestyle


Why You Should Warm-up Less

September 22, 2014

Monday

Workout of the Day

Fitness

Strength

Squat Snatch 2-2-2-2
*10 mins to work doubles

Conditioning

21-15-9 reps for time:
Power Snatch 95/65#
T2B
*sub t2b for v-ups

Sport

A. Back Squat 4×9@70%

B. For time:
30 Power Snatches, 135/85#
*5 T2B EMOM 

C. :30 sec. max ring dips
Rest 1 min x 4

 

Today’s Link- Why You Should Warm-up Less


100/50 Team Chipper!

September 20, 2014

Saturday

Team Workout of the Day

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


Rack Positions

September 19, 2014

Friday

Workout of the Day

Fitness

Strength

Split Jerk 3-2-1-1-1

Conditioning

For time:
50 Push Presses, 95/65#
150 Double-unders
50 Cal. Airdyne

 

Sport

Session I

A. Back Squat 1 x 5 @ 85%

B. High Hang Snatch 2-2-2-2

C. Strict Muscle ups
3x max set

Session II

D. Split Jerk 3-3-3-3-3

E. For time:
35 Push Presses, 135/95#
50 Box Jumps, 24/20″
65 Cal. Airdyne

 

 

Today’s Link- The Clean and Jerk Rack Positions


Injury and Opportunity

September 18, 2014

Thursday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5
*build from last session

Conditioning

AMRAP 2 mins:
Row 250m
Max 165/105# Front Squats with remainder of time
Rest 3 mins x 4 rounds

Sport

Session I

A. Weighted Pullups 2-2-2-2-2-2-2
1 min rest in between

B. 1 Power Snatch + 2 SG Presses + 4  OH Lunges
x 4 sets

C. GHD Situp 3×20 reps

Session II

D. Back Squat 1 x 5 @ 82.5%

E. AMRAP 2 mins:
Row 250m
Max Front Squats, 185/115# with remainder of time
Rest 3 mins x 4 rounds

 

Today’s Link- Injury and Opportunity


Paleo Diet Problems?

September 17, 2014

Wednesday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5

Conditioning

6 rounds for time:
12 Left arm KB Snatch, 55/35#
8 Burpee Box Jumps, 30/24″
12 Right arm KB Snatch, 55/35#
8 Burpee Box Jumps, 30/24″

Sport

Rest Day!

 

Today’s Link- 11 Reasons Your Not Losing Weight on The Paleo Diet


12 Signs That You Need To Eat More Protein

September 16, 2014

Tuesday

Workout of the Day

Fitness

Strength

Push Jerk 5-5-5-5-5

Conditioning

5 rounds:
10 Clean & Jerks 135/95#
Rest 2 mins

Sport

A. Strict Press 5-5-5-5

B. Hang Clean & Jerk 3-3-3

C. 5 rounds:
10 Clean & Jerks, 135/95#
Rest 2 mins

D. L-sit on P-bars 4×15-20sec.

 

 

Today’s Link- 12 Signs That You Need To Eat More Protein


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