CrossFit WOD

The Fake CrossFitter: Super Ninja Syndrome

December 3, 2014

Wednesday

Workout of the Day

Fitness

Strength

Back Squat 20RM

Conditioning

30-20-10 reps for time:
Barbell Lunges, 95/65#
Burpee over the bar

Sport

A. Back Squat 1×4@75%, 3×4@85%

B. 30-20-10 reps for time:
Front Rack Lunges, 95/65#
Burpee over the bar

Today’s Link- The Fake CrossFitter: Super Ninja Syndrome


The Brain and Being Pain Free

December 2, 2014

Tuesday

Workout of the Day

Fitness

Strength

Hang Clean 3-3-3-3

Conditioning

AMRAP 12 mins:
6 Power Cleans, 155/105#
12 Pullups
18 Double-unders

Sport

A. Clean & Jerk 2-2-2-2

B. AMRAP 12 mins:
3 Bar MU
6 Power Cleans, 155/105#
18 Double-unders

C. Weighted Pullup 5-5-5-5

Today’s Link- Understanding The Brain is Key To Being Pain Free


How Whey Protein Can Improve Your Health

December 1, 2014

Monday

Workout of the Day

Fitness

Strength

12 mins to establish 1RM Bench Press

Conditioning

5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#

Sport

A. Back Squat 1×3@70%, 1×3@80%, 2×4@90%, 2×3@95%

B. 5 rounds for time:
5 Push Jerks, 135/95#
10 OHS, 135/95#
15 Deadlifts, 135/95#

 

Today’s Link- The Many Wheys Whey Protein Can Improve Your Health


“Natural Flavors” in Drinks

November 28, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 10RM

Conditioning

21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″

Sport

A. Back Squat 1×3@75%, 1×4@90%, 3×4@80%

B. 21-18-15-12-9-6-3 reps for time:
Thruster, 95/65#
Box Jumps, 24/20″

 

Today’s Link- What’s The Deal With “Natural Flavors”


NECF is Thankful For its Awesome Community!

November 27, 2014

Thursday

Thanksgiving Team Workout of the Day

For time:
75 Deadlifts, 225/155#
50 Squats, alt.
75 HR Pushups
50 Squats, alt.
75 Cal. Row
50 Squats, alt.
75 KB Lunges, 55/35#
50 Squats, alt.
75 Burpees

Today’s Link- What Separates a Weightlifting Coach From a CrossFit Coach


Perfectly Imperfect

November 26, 2014

Wednesday

Workout of the Day

Fitness

Strength

Strict Press 5-5-5-5

Conditioning

10 rounds for time:
10 Push Presses, 95/65#
10 Pullups

Sport

A. Back Squat 1×3@70%, 1×3@80%, 3×3@95%

B. 10 rounds for time:
8 Push Jerks, 135/95#
8 C2B Pullups

C. 4 sets:
3 Strict HSPU + 5 Kipping HSPU

 

Today’s Link- Perfectly Imperfect


The Problem With Positive Thinking

November 25, 2014

Tuesday

Workout of the Day

Fitness

Strength

Tempo Front Squats 33X1
3-3-3-3

Conditioning

5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders

Sport

A. Hang Snatch 2-2-2-2

B. 5 rounds for time:
20 Cal.Row
20 Wallball Shots, 20/14#
20 Double-unders

C. GHD Situps 4×15

 

Today’s Link- The Problem With Positive Thinking


Change To The Dietary Food Guidelines?!

November 24, 2014

Monday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5
*build from 11/14

Conditioning

3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#

Rest 3 mins x 4

Sport

A. Back Squat 1×3@70%, 1×4@80%, 4×5@90%

B. 3 min clock:
AD 30/25 cal.
Max Hang Power Cleans, 135/95#

Rest 3 mins x 4

 

 

Today’s Link- Change Coming To The Dietary Guidelines For Americans?


20 min Torture Fest!

November 22, 2014

Saturday

Team Workout of the Day

AMRAP 20 mins:

20 Thrusters, 95/65#
20 Pullups
20 Burpees

*Partners will divide task as needed!

 


The Dark Place

November 21, 2014

Friday

Workout of the Day

Fitness

Strength

Bench Press 2-2-2-2

Conditioning

4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Situps
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″

Sport

A. Back Squat
1×3@65%, 1×3@75%, 1×3@85%, 2×3@95%

B. 4 rounds for time:
12 Left Arm KB Press, 55/35#
16 Burpees
12 Right Arm KB Press, 55/35#
16 Box Jumps, 24/20″

 

Today’s Link- The Dark Place of Competition


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