CrossFit WOD

Lets hear some PR gongs today!

December 15, 2014

Monday

Workout of the Day

Fitness

Strength

Squat Clean 1RM

Conditioning

60 second AMRAP
1 Power Clean, 155/105#
1 Bar facing Burpee
Rest 60 sec x 10
*Score is your WORST round

Sport

A. Squat Clean 1RM

B. 60 second AMRAP
1 Power Clean, 185/125#
1 Bar facing Burpee
Rest 60 sec x 10
*Score is your WORST round

C. EMOM 8 mins:
20/15 cal. AD

 

Today’s Link- Alternatives To The Back Squat


Total Team Work!

December 13, 2014

Saturday

Team Workout of the Day

For time:
100 cal. AD
*partner holds plank
100 T2B
*partner deadhangs from bar
100 Thrusters, 95/65#
*partner must hold BB overhead


Everything You Need To Know About Recovering

December 12, 2014

Friday

Workout of the Day

Fitness

Strength

15 mins to establish Push Press 1RM

*NO JERKING

Conditioning

AMRAP 12 mins:
8 L-arm KB Presses, 55/35#
12 Pushup Planks
8 R-arm KB Presses, 55/35#
12 Burpees

Sport

A. Push Jerk 5RM

B. AMRAP 12 mins:
8 L-arm KB Presses, 55/35#
12 Goblet Squats, 55/35#
8 R-arm KB Presses, 55/35#
12 Pullups

C. L-Sit from rings 3x15sec.
Weighted Dips 3×4-6 reps

 

Today’s Link-  Everything You Need To Know About Recovering


What The 2015 CrossFit Games Changes Means To You

December 11, 2014

Thursday

Workout of the Day

Fitness

Strength

Tempo Front Squat 33X3
3-3-3-3

Conditioning

3 rounds for time:

20 Front Squats, 95/65#
20 Pullups

Sport

A. REST DAY

Today’s Link- What the CrossFit Games 2015 Changes Mean To You


Strengthening Your Rotator Cuff

December 10, 2014

Wednesday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5
*build from 11/24

Conditioning

5 rounds:
20 Double-unders
20 KBS, 55/35#
20 Double-unders
Rest 2 mins
*scale= reduce number of DU OR :30 of jump roping

Sport

A. Clean 2-2-2-2

B. 5 rounds:
10 T2B
15 KBS, 70/55#
30 Double-unders
Rest 2 mnis

C. EMOM 6 mins:
5 Muscle-ups

 

 

 

Today’s Link- Avoid Shoulder Injuries By Strengthening Rotator Cuff


How Wrist Wraps May Be Ruining Your Snatch

December 9, 2014

Tuesday

Workout of the Day

Fitness

Conditioning

For time:
Row 2000m
30 Burpee Box Jumps, 24/20″
20 Clean & Jerks, 135/95#
10 HSPU

Sport

A. For time:
Row 2000m
30 Burpee Box Jumps, 30/24″
20 Clean & Jerks, 135/95#
10 Strict HSPU

B. AMRAP 4 mins:
20 Double-unders
10 C2B Pullups

 

Today’s Link- How Using Wrist Wraps Might Ruin Your Snatch


Random Acts of Weightlifting

December 8, 2014

Monday

Workout of the Day

Fitness

Strength

Tempo OHS 33X3

3-3-3-3

Conditioning

5 rounds for max reps:

:45 sec. Snatch, 135/85#
:45 sec. Barbell Lunge, 135/85#
:45 sec. Cal AD
*:15 sec. rest/rotate in between in movement

Sport

A. Snatch 2-2-2-2-2

B. 5 rounds for max reps:

:45 sec. Snatch, 135/85#
:45 sec. OH Barbell Lunge, 135/85#
:45 sec. Cal AD
*:15 sec. rest/rotate in between in movement

C. Back Squat 3×3@80%

 

Today’s Link- Random Acts of Weightlifting


Saturday 12614

December 6, 2014

Saturday

Team Workout of the Day

18 rounds for time:
3 Hang Power Cleans, 155/105#
9 Wallball Shots, 20/14#
12 Medball Situps
*alternate rounds with partner


New 2015 CrossFit Regionals Info!

December 5, 2014

Friday

Workout of the Day

Fitness

Strength

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

Conditioning

Alternating Tabata:

T2B
KBS, 70/55#
HR Pushups
*tabata will run circuit style for 24 intervals total

Sport

A. 1RM Back Squat

B. For time:

For time:
Row 1500m
30 Box Jumps overs, 30/24″
Row 1000m
20 Box Jumps overs, 30/24″
Row 500m
10 Box Jump overs 30/24″

 

Today’s Link- What’s New in 2015


Life is About Function And Doing Shit By Yourself

December 4, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 5-5-5-5-5

Conditioning

For time:
Row 1500m
30 Box Jumps overs, 30/24″
Row 1000m
20 Box Jumps overs, 30/24″
Row 500m
10 Box Jump overs 30/24″

Sport

Rest Day

Today’s Link- This 77 Year Old Grandma Can Lift More Than You


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