CrossFit WOD

What’s Your Paleo Percentage?

January 21, 2014

Tuesday

Workout of the Day

Conditioning

5 rounds:

15 OHS, 95/65#
15 KBS, 55/35#
15 Cal. Row
Rest 3 mins

Today’s link- What’s Your Paleo Percentage?


Are You Guilty of Butt Wink ;)

January 20, 2014

Monday

Workout of the Day

Strength

Back Squat 5@60%, 5@65%, 5@70%, 5@75%

Conditioning

For time:

150 Wallball Shots, 20/14#
150 Double-unders
*use any combination of sets and reps to complete
*compare to 10/28/13

Today’s Link-  Are You Guilty of Butt Wink?


Front Rack Lunges!

January 18, 2014

Saturday

Team Workout of the Day

10 rounds for time: (alternating rounds with partner)

5 Front Squats, 115/75#
10 Front Rack Lunges, 115/75#
15 Situps
20m Shuttle Sprint


Funny Friday Read

January 17, 2014

Friday

Workout of the Day

Strength

Clean and jerk- 15 mins singles *work on technique, not maxing out

Conditioning

7 min ladder:

3 clean and jerks, 135/95#
3 T2B
6 clean and jerks, 135/95#
6 T2B
9,12,15,18 etc.

Today’s Link- Top 12 Reasons Why This 47 year old Hates CrossFit

 


CrossFit and Competition

January 16, 2014

Thursday

Workout of the Day

Strength

A. Weighted Pullup 3×4-6 reps
A1. Weighted Ring Dip 3×4-6 reps

Conditioning

AMRAP 10 mins:

5 Push Press, 115/75#
10 Deadlift, 115/75#
15 Box Jumps, 24/20”

Today’s Link- How Do We Honor Kevin Ogar


Paleo Hybrid Diet

January 15, 2014

Wednesday

Workout of the Day

Strength

Strict Press 5×5 @ 65%
*60 second break in between

Conditioning

3 rounds:

30 Cal. AD
15 Thrusters, 75/55#
10 Burpees
Rest 4 mins

Today’s Link- The Paleo Hybrid Diet


The Lifecycle of a CrossFitter, Part II

January 14, 2014

Tuesday

Workout of the Day

Conditioning

For time:

Row 2000m
50 Pistols
30 Hang Power Cleans, 155/105
*barbell deload week, so scale down if you need to!

Today’s Link- The Lifecycle of a CrossFitter, Part II


The Lifecycle of a CrossFitter, Part I

January 13, 2014

Monday

Workout of the Day

Strength

Back Squat 1×5@65%, 3×5@75%

*deload week with strength

Conditioning

For total reps in 10 mins:

2 HSPU
2 Pullups
2 KBS, 70/55#
4 HSPU
4 Pullup
4 KBS, 70/55#
6,8,10 etc. for duration of workout

*compare to 9/16/13

Today’s Link- The Life Cycle of a CrossFitter, Part I


Is CrossFit Destroying The World?!

January 10, 2014

Friday

Workout of the Day

Strength

Snatch- 15 minns, build a to tough single

Conditioning

4 rounds for time:

8 Power Snatches, 95/65#
12 Back Squats, 95/65#
16 HR Pushups

Today’s Link- Is CrossFit Destroying The World?


Physical Therapy, CrossFit and Rehabilitation

January 9, 2014

Thursday

Workout of the Day

Strength

A. Tempo Front Squat 33X1, 5×2 *as heavy as possible
A1. L-Hold 5x20sec.
B. Bench Press 5×5 *AHAP
B1. Strict Pullups 5x max reps

Today’s Link- 10 Critical Principal Physical Therapist Need To Know About CrossFit For Successful Rehabilitation


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