CrossFit WOD

Fear of Denim?

March 26, 2014

Wednesday

Workout of the Day

Strength

Power clean 2-2-2-2-2

Conditioning

AMRAP 15 mins:

9 Deadlifts, 155/105#
12 HR Pushups
15 Box Jumps, 24/20”

Today’s Link- Fit For The Fittest


Why Don’t Olympic Weightlifters OverHead Squat

March 25, 2014

Tuesday

Workout of the Day

Strength

Push Jerk 5×5@70%

Conditioning

21-15-9 reps for time:

Row (cals.)
Push Jerk, 95/65#

Today’s Link- Why Don’t Olympic Weightlifters Overhead Squat?


50 Ways To Get Better At CrossFit

March 24, 2014

Monday

Workout of the Day

Strength

Back Squat 10-60%, 8-70%, 8-75%, 8-80%

 Conditioning

3 rounds:

AMRAP 3 mins:
10 Thrusters, 75/55#
5 Burpees
Rest 3 mins

Today’s Link- 50 Ways To Get Better At CrossFit


Open Workout 14.4!

March 22, 2014

Saturday

Workout of the Day

“Open Workout 14.4”

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


Sorry For The Delay!

March 21, 2014

Friday

Workout of the Day

Strength

Snatch 3.2.1.1.1

*Power snatch for those who cannot comfortably OHS

 Conditioning

4 rounds:

In 90 seconds:

15 Hang Power Snatches, 95/65#
AD Sprint (cals), with remainder of time
Rest 3 mins

Today’s Link- Pre-Workout Carbs and Fatloss

 


Great Day For Some “Cardio”

March 20, 2014

Thursday

Workout of the Day

Conditioning

3 rounds for time:

Run 750m (1 lap around building)
20 Wallball Shots, 20/14#
30 Russian KBS,55/35#

Today’s Link- The Top 4 CrossFit Open 14.3 WTF Moments


Some Strength Work Today

March 19, 2014

Wednesday

Workout of the Day

A. Front Squat 5@60%, 5@65%, 2×5@75%
A1.  Weighted pullups  4×4-6 reps

B. EMOM 10 mins:
Odd: 10 Pullups
Even: 10 Front Rack Lunges, 135/95#

Today’s Link- For My Paleo People


Gymnastic Skills Chipper

March 18, 2014

Tuesday

Workout of the Day

Strength

12 mins to establish 1RM Push Jerk

Conditioning

For time:

120 Double-unders
30 HSPU
40 T2B

Today’s Link- Sleep Deprivation Can Have Unhealthy Consequences


Body Weight Training

March 17, 2014

Monday

Workout of the Day

Strength

Back Squat 10@60%, 8@65%, 6@70%, 6@75%, 6@80%

Conditioning

4 rounds for total time:

5-4-3-2-1 reps
OHS, 95/65#
Bar-hop Burpees
Rest 1 min

Today’s Link- Are Bodyweight Exercises Alone Enough?


14.3!

March 15, 2014

Saturday

Workout of the Day

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

*we will be scaling these accordingly. If you did heavy deadlifts yesterday we will sub in another movement


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