CrossFit WOD

Deck of Cards!

December 20, 2014

Saturday

Team Workout of the Day

“Deck of Cards”

Hearts= HR Pushups
Diamonds= Pullups
Clubs= Plate Lunges
Spades= Plate to overhead
Joker= ???

*Each team will shuffle their deck of cards. When a card a pulled, all members of the team must complete the number on the card in reps. The next card cannot be pulled until the last member of the team is finished.


The SAID Principle

December 19, 2014

Friday

Workout of the Day

Fitness

Strength

Tempo Front Squat 33X3
3-3-3-3
*build from last session

Conditioning

4 rounds for total time:
12 Thrusters, 95/65#
9 Box Jumps, 24/20″
6 Burpees
Rest 1:1

Sport

A. Push Jerk 3RM

B. 4 rounds for total time:
12 Thrusters, 95/65#
9 Box Jumps, 24/20″
6 Burpees
Rest 1:1

C. Row Max Meters in 3 mins

 

Today’s Link- The SAID Principle


7 Habits of Successful CrossFit Athletes

December 18, 2014

Thursday

Workout of the Day

Fitness

Strength

Hang Power Snatch 3-3-3-3-3

Conditioning

AMRAP 4 MINS:
8 Pullups
12 Hang Power Snatches, 75/55#
Rest 4 mins
AMRAP 4 MINS:
8 Pullups
16 Double-unders

Sport

REST DAY!

Today’s Link- 7 Habits of Successful CrossFit Athletes


Compression Gear

December 17, 2014

Wednesday

Workout of the Day

Fitness

Strength

Seated Strict Press 5-5-5-5

*build from last session

Conditioning

15-12-9 reps for time:
Deadlift, 275/185#
Ring Dip
Run 400m

Sport

A. Hang Snatch 3-3-3-3

B. 9-6-3 reps for time:
Deadlift, 315/205#
Muscle-up
Run 400m

C. AMRAP 4 mins:
20 Double-unders
15 Pullups

 

Today’s Link- 5 Reasons Why CrossFitters Need Compression


Sleep!

December 16, 2014

Tuesday

Workout of the Day

Fitness

Strength

Back Squat 5RM

Conditioning

5 rounds for time:
Row 250m
20 Pistols, alt.
10 OHS, 95/65#

Sport

A. Back Squat 10RM

B. 5 rounds for time:
Row 250m
20 Pistols, alt.
10 OHS, 135/95#

C. AMRAP 5 mins:
Burpee Box Jumps, 24/20″

 

Today’s Link- Sleep For Optimal Recovery & Productivity


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


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