CrossFit WOD

30 Things Mentally Strong People Don’t Do

October 7, 2014

Tuesday

Workout of the Day

Fitness

Strength

2 Push Presses + 2 Push Jerks + 1 Split Jerk x 4 sets

Conditioning

AMRAP 3 mins:
3 T2B
6 KBS, 70/55#
9 HR Pushups
Rest 1 min x 5

Sport

A. Back Squat 5×7@75%
*increase 10-20# from last week

B. AMRAP 3 mins:
3 Squat Clean Thrusters, 95/65#
6 Burpees
Rest 1 x 5

C. P-bar holds, 4×20-30 sec.

 

Today’s Link- 30 Things Mentally Strong People Don’t Do


“Losing Technique”

October 6, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 3-3-3-3
*build from last week

Conditioning

6 rounds for total time:
12 Deadlifts, 135/95#
9 Front Squats, 135/95#
Rest 2 mins

Sport

A. Back Squat 4×9@70%
*increase 10-20# from last week

B. 6 rounds for total time:
15 KBS, 70/55#
9 T2B
Rest 2 mins

C. 5RM Power Clean + Push Jerk

 

Today’s Link- I Lost My Technique, And Now I’m Upset


Row, Jerk, Burp

October 4, 2014

Saturday

Team Workout of the Day

Fitness

For time:
Row 2000m
60 Clean & Jerks, 135/95#
40 Burpees over the bar

* teams split the load!

Sport

Back Squat 10×3@85%

*increase 10-20# from last week

 


Pyramid Strength

October 3, 2014

Friday

Workout of the Day

Fitness

Strength

Strict Pullup 4 x max reps
I-BW
II- 25#
III-45#

Conditioning

5 rounds:
20 sec. AD
20 sec. Thrusters, 75/55#
20 sec. Box Jumps, 24/20″
Rest 2 mins
*10 sec. transition to each movement

Sport

A. Clean 3-3-3-3

B. 5 rounds:
20 sec. Thrusters, 135/95#
20 sec. Box Jump, 30/24″
20 sec. AD
Rest 2 mins

C. 10RM Push Jerk
(from ground)

 

Today’s Link- Pyramid Strength


Bricks and Twinkies

October 2, 2014

Thursday

Workout of the Day

Fitness

Strength

Bench Press 3-3-3-3

Conditioning

8 rounds:
12 Push Presses, 95/65#
24 Double-unders

Sport

A. Back Squat 7×5@80%
*increase from last week

B. For time:
50 Wallball Shots, 20/14#
100 Double-unders
50 Burpees

C. 3 sets:
15-20 T2B *UB

 

Today’s Link- Your Pain Tolerance, And Your Creamy Filling


Why You Shoudn’t Set The Damper To 10…

October 1, 2014

Wednesday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1
2-2-2-2

Conditioning

3 rounds for time:
40 Wallball Shots, 20/14#
20 Cal. Row
10 HSPU

Sport

A. Rest Day

B. Rest Day

C. Rest Day

 

Today’s Link- Why You Shouldn’t Set Your Rower To 10


Quality of Life Vs. Years of Life

September 30, 2014

Tuesday

Workout of the Day

Fitness

Strength

Deadlift 3-3-3-3

Conditioning

3-6-9-12-15-18-21 reps for time:
Power Snatch, 75/55#
Burpees

Sport

A. Back Squat 5×7@75%
* increase 10-20# from last week

B. “Amanda”

9-7-5 reps for time:
Muscle-up
Squat Snatch 135/95#

C. 10RM Clean & Jerk

Today’s Link- The 75 Year Old CrossFitter Vs. Ezekiel Emmanuel


The Inner Fat Guy

September 29, 2014

Monday

Workout of the Day

Fitness

Strength

Rack Jerk 3-3-3-3

Conditioning

“Helen”

3 rounds for time:

Run 400m
21 KBS, 55/35#
12 Pullups

Sport

A. Back Squat 4×9@70% *add 10-20# from last week

B. “Helen”
3 rounds for time:
Run 400m
21 KBS, 55/35#
12 Pullups

C. Strict C2B Pullups 3x max sets

Today’s Link- Don’t Fear The Inner Fat Guy


The Value of a Program

September 26, 2014

Friday

Workout of the Day

Fitness

Strength

Back Squat 3-3-3-3

Conditioning

12-10-8-6-4-2 reps for time:
Squat Clean, 135/95#
Push Jerks, 135/95#

Sport

A. Rack Jerk 2-2-2-2

B. 5-4-3-2-1 reps for time:
Squat Clean, 185/125#
Rope Climb
*12/19/13

C. Snatch Pull + Power Snatch + Hang Snatch at knee x 4 sets

 

Today’s Link- What’s The Value of a Program?


5 Strong Female Role Models To Inspire The Next Generation

September 25, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 2-2-2-2-2-2-2

Conditioning

10 rounds:
5 burpees
10 cal. AD
5 burpees
Rest 90 seconds

*100% intensity each round!

Sport

A. Back Squat 7×5@80%

B. 10 rounds:
5 burpees over the erg
10 cal. Row
5 burpees over the erg
Rest 90 seconds

C. EMOM 10 mins:
3 Deficit Strict HSPU
2 MU
1 Strict C2B pullup

 

Today’s Link- 5 Strong Female Role Models To Inspire The Next Generation


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