CrossFit WOD

Deck of Cards!

May 24, 2014

Saturday

Team Workout of the Day

Deck of Cards

Spades= Wallball Shots, 20/14#
Hearts= Burpees
Clubs= HR Pushups
Diamond= Situps
Joker= Team Run 500m
*1 wallball per team.

Rules: each team will get a deck of cards. Each member of the team must perform the allotted number of reps that the card represents. Ex) 8 of Hearts = 8 burpees for each team member. You can only flip the next card once EVERYONE from the team is finished.

 


Does Gluten Have Any Effect on Non-Celiacs?

May 23, 2014

Friday

Workout of the Day

Strength/Skill

Rope Climb Ascends 5×3

*Lets have some fun with this one!

Conditioning

10 rounds for max reps:

:30 sec. ‘Merican KBS, 55/35#
:30 secs. Double-unders
Rest :30 sec.

Today’s Link- Does Gluten Have Any Effect on Non-Celiacs?


High Cholesterol Foods, Don’t Raise Cholesterol

May 22, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-65%, 4-75%, 4-80%, 4-85%

Conditioning

For time:

30 Squat Clean & Jerks, 135/95#

Today’s Link- Red Meat, Eggs, Butter-Are Found To Play a Very Small Role in Raising Cholesterol

 


First Day Back in Eastchester!

May 21, 2014

Wednesday

Workout of the Day

Conditioning

For time:

20 Cal. Row
20 Box Jump-overs, 24/20”
20 Deadlifts, 175/115#
20 Wallball Shots, 20/14#
20 Ring Dips
20 Wallball Shots, 20/14#
20 Deadlifts, 175/115#
20 Box Jump-overs, 24/20”
20 Cal. Row

Today’s Link- A Quick Thought About Coaching People Who Think They Suck


Benchmark “Cindy”

May 20, 2014

Tuesday

Workout of the Day

Strength/Skill

Strict HSPU/Deficit HSPU
5×4-6 reps

Conditioning

“Cindy”

AMRAP 20 mins

5 Pullups
10 Pushups
15 Squats

Today’s Link- CrossFit is NOT a Sport


Does Gluten Intolerance Really Exist?

May 19, 2014

Monday

Workout of the Day

Strength

Back Squat 5-70%, 5-80%, 2-85%, 2-90%

Conditioning

4 rounds:

8 T2B
Run 200m
12 OHS, 95/65#
60 second Rest

Today’s Link- Does Non-Celiac Gluten Intolerance Exist?


Team Triplet!

May 17, 2014

Saturday

Team Workout of the Day

For time:

Run 1500m
75 Thrusters, 75/55#
50 Cal. Row

*Teams run together. After the run, 1 athlete works at a time switching off as often as you want. Chip away!

 

 

 


CrossFit Enthusiasm

May 16, 2014

Friday

Workout of the Day

Conditioning

3 rounds for time:

40 HR Pushups
30 Burpees
20 Box Jump over’s, 24/20”

Today’s Link- The Geography of American CrossFit Enthusiasm


Does Skinny Equal Healthy?

May 15, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-60%, 5-65%, 5-70%, 5-70%

Conditioning

15-12-9 reps for time:

Back Squat, 185/115#
Deadlift 185/115#

Today’s Link- Does Skinny Equal Healthy?


Selecting a Better CrossFit Box

May 14, 2014

Wednesday

Workout of the Day

Strength

20 mins to establish 1RM Snatch

Conditioning

 ME Row 750m
Rest 1:1
ME Row 500m
Rest 1:1
ME Row 250m

Today’s Link- Selecting a Better CrossFit Box


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