CrossFit WOD

Another LoL Article…

October 17, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 2-2-2-2

Conditioning

3 Max Effort Sets:

750m Row
Rest 10 mins
*compare 2/20/14

Sport

A. Back Squat 1RM

B. 3 Max Effort Sets:

750m Row
Rest 10 mins
*compare 2/20/14

 

Today’s Link- Everyone is Working Out Way Too Much


Now I am Scared To Use My Keurig

October 16, 2014

Thursday

Workout of the Day

Fitness

Conditioning

A. Accumulate as many seconds as possible in 7 mins:
L-Sit on Paralletes

B. EMOM 20 mins:
Even- 15 Russian KBS, 70/55#
Odd- 10 Burpees
*Score is completed minutes

Sport

A. Build to a 1RM Back Squat

B. EMOM 20 mins:
Even- 12 KBS, 70/55#
Odd- 12 Burpees
*Score is completed minutes

 

Today’s Link- Why I Kicked My Keurig To The Curb


WTF is Extreme Fitness Anyway?

October 15, 2014

Wednesday

Workout of the Day

Fitness

Strength

Push Jerk 3-3-3-3

Conditioning

4 rounds for total time:
25 Box Jumps, 24/20″
25 Push Jerks, 95/65#
Rest 1:1

Sport

A. Rest Day

B. Mobility

C. Rest Day

 

Today’s Link- Why Are Americans So Fascinated With Extreme Fitness


The Secret To Becoming Successful

October 14, 2014

Tuesday

Workout of the Day

Fitness

Strength

1 1/4 Front Squats 2-2-2-2

Conditioning

For time:

100 Cal. AD
50 Pistols, alt.
25 Hang Cleans, 155/105#

Sport

A. Power Clean 5RM

B. For time:
100 Cal. AD
50 Pistols, alt.
25 Hang Cleans, 205/125#

C. Muscle up ladder, EMOM: 1 MU, 2 MU, 3 MU, etc until failure

Today’s Link- The Secret to Becoming Successful


Run Row Run

October 12, 2014

Sunday

Endurance Workout of the day

For time:

Run 800m
Row 2K
Run 800m


CrossFit Brain

October 12, 2014

Monday

Workout of the Day

Fitness

Strength

Deadlift 2-2-2-2-2

Conditioning

For time:

50 Back Squats, 135/95#
40 Pullups
30 Deadlifts, 225/145#

Sport

A. Snatch 3×1@80%, 2×1@85%

B. For time:

50 Back Squats, 135/95#
40 Pullups
30 Deadlifts, 225/145#

Today’s Link- CrossFit Brain


Doubles-unders and Front SQUAAATTTS

October 11, 2014

Saturday

Team Workout of the Day

Fitness

50 Double-Unders
30 Front Squats, 115/75#
50 Double-unders
30 Front Squats
50 Double-unders
20 Front Squats
50 Double-unders
20 Front Squats
50 Double-unders
10 Front Squats
50 Double-unders
10 Front Squats
* Workout is done relay style!

Sport

Back Squat 10×3@85%

*add 10-20# from last week

 


The Injury Prone Athlete

October 10, 2014

Friday

Workout of the Day

Fitness

Strength

Weighted Ring Dip 2-2-2-2-2-2

Conditioning

12 min AMRAP:
800m Run
40 Push Jerks, 95/65#
400m Run
30 Push Jerks, 115/75#
200m Run
20 Push Jerks, 135/95#

Sport

A. 10RM Hang Power Snatch

B. 12 min AMRAP:
800m Run
40 Push Jerks, 95/65#
400m Run
30 Push Jerks, 115/75#
200m Run
20 Push Jerks, 135/95#

C. 4 x 4-6 UB
Strict Deficit HSPU

 

Today’s Link- The Injury Prone Athlete


Strong, Real, & Less Than Perfect

October 9, 2014

Thursday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1

2-2-2-2

Conditioning

10-9-8-7-6-5-4-3-2-1 reps for time:
O.H.Plate Lunges, 45/35#
Pullups

Sport

A. Back Squat 7×5@80%
*increase 10-20# from last week

B. 10-9-8-7-6-5-4-3-2-1
OH Lunges, 115/75#
Pullups

C. 2 MU + max ring dips
x 4 sets

 

Today’s Link- Camille Leblanc-Bazinet: Strong, Real, & Less Than Perfect


Lower Back Issues?

October 8, 2014

Wednesday

Workout of the Day

Fitness

Strength

15 mins to establish 5RM Hang Clean

Conditioning

21-15-9 reps for time:
Squat Clean Thruster, 95/65#
Burpee

Sport

A. Rest Day

B. Mobility

C. Rest Day

 

Today’s Link- Tweaks & Geeks of The Lower Back


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