CrossFit WOD

Total Reps

October 25, 2014

Saturday

Team Workout of the Day

AMRAP 3 mins:
Pullups
AMRAP 3 mins:
Push Jerk, 135/95#
AMRAP 3 mins:
Deadlift, 275/185#
AMRAP 3 mins:
Ring Dip
AMRAP 3 mins:
Medball Situps

*score is cumulative reps for the team!


Shaving… Not Your Hair…

October 24, 2014

Friday

Workout of the Day

Fitness/Sport

Strength

OHS 5-5-5-5-5

Conditioning

5 rounds for time:
10 O.H. Barbell Lunges, 115/75#
Run 200m

Today’s Link- Shaving… And We Don’t Mean Your Hair


Strong or Skinny?

October 23, 2014

Thursday

Workout of the Day

Fitness/Sport

For time:
60 Cal. Row
60 Russian KBS, 70/55#
60 HR Pushups
60 Double-unders
60 Box Jump overs, 24/20″
60 Wallball Shots, 20/14#
60 Cal. AD

Today’s Link- What Do Fit Women Want? Strong or Skinny?


Squats Are Not Hip or Knee Dominant

October 22, 2014

Wednesday

Workout of the Day

Fitness/Sport

Strength

12 mins to establish a 3RM Front Squat

Conditioning

8 rounds for time:

4 Front Squats, 185/115#
12 Burpees over the bar

Today’s Link- Squats Are Not Hip Dominant or Knee Dominant


How To Hack Your Mobility in One Minute

October 21, 2014

Tuesday

Workout of the Day

Fitness/Sport

Strength

15 mins to establish 1RM Clean & Jerk

Conditioning

10 min ladder:
3 Power Cleans, 105/65#
3 T2B
6 Power Cleans
6 T2B
etc…

Today’s Link- How To Hack Your Mobility in One Minute


Fitness Class, Sport Class, Doesn’t Matter… We Are All NECF!

October 20, 2014

Monday

Workout of the Day

Fitness/Sport

Strength

10RM Push Press

Conditioning

3 rounds for time:
Row 500m
15 Pullups
10 Push Jerks, 135/95#

Today’s Link- The Unhealthy Competition Bug: Is Your Gym Infected?


Barbell 4 Boobs!

October 18, 2014

Saturday

Workout of the Day

“Grace”

For time:

30 Clean & Jerks, 135/95#

 


Another LoL Article…

October 17, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 2-2-2-2

Conditioning

3 Max Effort Sets:

750m Row
Rest 10 mins
*compare 2/20/14

Sport

A. Back Squat 1RM

B. 3 Max Effort Sets:

750m Row
Rest 10 mins
*compare 2/20/14

 

Today’s Link- Everyone is Working Out Way Too Much


Now I am Scared To Use My Keurig

October 16, 2014

Thursday

Workout of the Day

Fitness

Conditioning

A. Accumulate as many seconds as possible in 7 mins:
L-Sit on Paralletes

B. EMOM 20 mins:
Even- 15 Russian KBS, 70/55#
Odd- 10 Burpees
*Score is completed minutes

Sport

A. Build to a 1RM Back Squat

B. EMOM 20 mins:
Even- 12 KBS, 70/55#
Odd- 12 Burpees
*Score is completed minutes

 

Today’s Link- Why I Kicked My Keurig To The Curb


WTF is Extreme Fitness Anyway?

October 15, 2014

Wednesday

Workout of the Day

Fitness

Strength

Push Jerk 3-3-3-3

Conditioning

4 rounds for total time:
25 Box Jumps, 24/20″
25 Push Jerks, 95/65#
Rest 1:1

Sport

A. Rest Day

B. Mobility

C. Rest Day

 

Today’s Link- Why Are Americans So Fascinated With Extreme Fitness


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