CrossFit WOD

Exercise, Gut Diversity, Pregnancy and Calories

June 17, 2014

Tuesday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5-5

*start around 75-80% and progress

Conditioning

4 rounds:
16 Wallball Shots, 20/14#
24 Russian KBS, 55/35
16 Wallball Shots, 20/14#
Rest 2 mins

Sport

A. Clean & Jerk 3@70%, 2@75%, 2 @80%, 1@85%

B. 4 rounds:
20 Wallball Shots, 20/14#
16 KBS, 70/55#
20 Wallball Shots, 20/14#
Rest 2 mins

C. Clean pulls 5×2@110%

 

Today’s Link- Exercise, Gut Diversity, Pregnancy and Calories


Movement & Risk

June 16, 2014

Monday

Workout of the Day

Fitness

Strength

Strict Press 5-5-5-5-5-5

Conditioning

For Total Time:
5 rounds-
10m Shuttle Run
Rest 1 min
then…
30 Shoulder to Overhead, 115/75#
30 Burpees

Sport

A. Hatch Squat Program, Week 6 Day 1

B. For Total Time:
5 rounds-
10m Shuttle Run
Rest 1 min
then…
30 Shoulder to Overhead, 135/95#
30 Burpees

C. 1 Snatch pull + 1 hi hang snatch + 1 OHS
x 5 sets @70-80%

 

Today’s Link- On Movement and Risk


Team Linda’ish!

June 14, 2014

Saturday

Team Workout of the Day

Fitness

Team Linda’ish:

20-16-12-8-4 reps for time:
115/75# Power Cleans
155/105# Bench Press
225/155# Deadlift

*Teams will split the load!

Sport

A. Team Linda’ish:

20-16-12-8-4 reps for time:
135/95# Power Cleans
185/115# Bench Press
275/185# Deadlift

*Teams will split the load

B. 30 minutes of Snatch Drilling:

– 3 Hang snatch pulls + 1 Hang Power Snatch
–  OHS
– Snatch Balance
– Tall Snatch
*all drills are done with either light weight or empty barbell. Focus on speed!

 

 

 


Deep Squats & Dinosaurs

June 13, 2014

Friday

Workout of the Day

Fitness

Strength

A. Thruster
3-3-3-3-3
A1. Weighted Pullup
5-5-5-5-5

Conditioning

“Fran”

21-15-9 reps for time:

Thruster, 95/65#
Pullup

*compare 12/20/13

Sport

A. Thruster (from ground)
3-3-3-3-3
A1. Weighted Pullup
5-5-5-5-5

B. “Fran”

21-15-9 reps for time:

Thruster, 95/65#
Pullup

C. 5 Strict HSPU + 5 Kipping HSPU x 3 sets

 

Today’s Link- Deep Squats & Dinosaurs


Lets See That Aerobic Capacity!

June 12, 2014

Thursday

Workout of the Day

Fitness

Time Trial:
1 mile run
Row 2k
*go 100% on the mile and hang out for the 2K

* Score is time for your mile AND your overall time

Sport

A. Clean & Jerk 5×2 @75% *TnG

B. For time:
1 mile run
Row 2k
100 Double-unders
*go 100% on the mile and hang out for the 2K

C. Accumulate 90 seconds in an L-Sit

 

 

Today’s Link- Can CrossFit Improve Running


Tempo Work- OHS

June 11, 2014

Wednesday

Workout of the Day

Fitness

Strength

OHS @ 33X1 tempo
5-5-5-5-5

Conditioning

AMRAP 12 mins:
6 T2B
8 OHS, 75/55#
10 Box Jump, 24/20″

Sports

Active Rest

Take some time today to work on mobility, technique, casual jog/row/bike, get a massage, etc.

Today’s Link- Why Negatives?


You Won’t Find The Hopper Model at NECF

June 10, 2014

Tuesday

Workout of the Day

Fitness

Strength

Strict HSPU 3 x max reps
Rest as needed

Conditioning

10 min ladder:
20 Clean & Jerks, 95/65#
20 Clean & Jerks, 115/75#
20 Clean & Jerks, 135/95#
AMRAP Clean & Jerk, 155/105#

Sport

A. Snatch Balance 5×2 @75% 1RM snatch

B. 10 mins ladder:
20 Power Snatches, 95/65#
20 Power Snatches, 115/75#
20 Power Snatches, 135/85#
AMRAP Power Snatches, 155/95#

C. guys: Split Jerk 5×3@65%

girls: Ring Dip 5×4-6 reps

 

Today’s Link- Why The CrossFit Hopper Model is Broken


Prepare For The Lung Burn

June 9, 2014

Monday

Workout of the Day

Fitness

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

B. Back Squat 5×5@65%

C. Strict C2B pullups
guys- 3×8-10 reps
girls- 3×4-6 reps

 

Today’s Link- You Got A lot of Freakin Problems


“Team Jackie”

June 7, 2014

Saturday

Team Workout of the Day

Fitness

“Team Jackie”

For time:

Row 1000m
50 Thrusters, 45/35#
30 Pullups
*This will be relay style. As soon as athlete #1 finishes the last pullup, athlete #2 will begin the row. Team with the fastest overall time wins!

Sport

“Team Jackie”

For time:

Row 1000m
50 Thrusters, 45/35#
30 Pullups
*Co-Ed teams
*This will be relay style. As soon as athlete #1 finishes the last pullup, athlete #2 will begin the row. Team with the fastest overall time wins!

 


#PRjuice: Snatch

June 6, 2014

Thursday

Workout of the Day

Fitness

Strength

15 minutes to establish 1RM snatch

*compare 5/14/14

Conditioning

AMRAP 8 mins:
10 Hang Squat Snatches,75/55#
10 Medball Situps, 20/14#

Sport

A. 15 minutes to estalbish 1RM Snatch

B. 15 minutes to establish 1RM Clean & Jerk

C. Max muscle-ups in 90 seconds

*if you don’t have MU, do ring dips

*remember no strategizing for the best score, hit a true max set and burnout the rest

 

Today’s Link- 3 Tips For a Better Snatch


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