CrossFit WOD

The Healthy Eater

April 8, 2014

Tuesday

Workout of the Day

Strength

A. Push Press 6-6-6-6
A1. Weighted Pullups 4×6 reps

Conditioning

4 rounds:

8 DB/KB Presses
12 Pullups
16 Box Jumps
Rest 2 mins

Today’s Link- The Terrible Tragedy of The Healthy Eater


The Option To Quit Makes Us Work Harder

April 7, 2014

Monday

Workout of the Day

Strength

Back squat 10-60%, 10 65%, 8-70%, 8-75%

Conditioning

For time:

200 Double-unders
Row 2000m
AD 2 miles

Today’s Link- Why The Option To Quit Actually Makes Us Work Harder


Congratulations To Jedd and Tiff! Wedding Day!

April 5, 2014

Saturday

Team Workout of the Day

AMRAP 20 mins:

5 Thruster, 135/95#
Sprint 200m
10 Pullups

*Partners will alternate each round

 


How Heavy Should You Go?

April 4, 2014

Friday

Workout of the Day

Strength

Deadlift 3-3-3-3-3

Conditioning

20 rounds for time:

5 Deadlifts, 135/95#
5 Squat Jumps over the bar

Today’s Link- How Heavy Should I Go?


GMOs and the Ecosysyem

April 3, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-60%, 5-70%, 5-75%, 580%

Conditioning

AMRAP 12 mins:

8 Squat cleans, 95/65#
12 Box Jumps, 24/20”
16 HR Pushups

Today’s Link- GMOs Could Destroy The World Ecosystem


Eat Big, Lift Big

April 2, 2014

Wednesday

Workout of the Day

Strength

Hi-Hang Power Snatch 5-5-5-5-5

Conditioning

5 rounds for time:

20 Dumbbell Snatches, alt.
Run 400m

Today’s Link- How to Get Big While Doing CrossFit


Very Cool Article on Liz, Jay and Katie!

April 1, 2014

Tuesday

Workout of the Day

Strength

15 mins to establish 1RM Strict Press

Conditioning

30-20-10 reps for time:

Push Press, 75/55#
Pullups

Today’s Link- The Adams Family


“Plandomization”

March 31, 2014

Monday

Workout of the Day

Strength

A. Back Squat 8-65%, 8-70%, 6-80%, 6-85%
A1.  30 sec. L-Hold

Conditioning

3 rounds:

30 Wallball shots, 20/14#
15  KB SDHP, 70/55#
10 Burpee Box Jumps, 24/20”
Rest 3 mins

Today’s Link- Plandomization: CrossFit, Periodization and Planning


14.5!

March 29, 2014

Saturday

Workout of the Day

“Open WOD 14.5”

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


Starches

March 28, 2014

Friday

Workout of the Day

Strength

Weighted Pullup 3-3-3-3-3

Conditioning

EMOM 12 mins

3 Ring Dips
6 Situps
9 Russian KBS, 70/55#

Today’s Link- The Definitive Guide To Resistant Starch


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