CrossFit WOD

How Wrist Wraps May Be Ruining Your Snatch

December 9, 2014

Tuesday

Workout of the Day

Fitness

Conditioning

For time:
Row 2000m
30 Burpee Box Jumps, 24/20″
20 Clean & Jerks, 135/95#
10 HSPU

Sport

A. For time:
Row 2000m
30 Burpee Box Jumps, 30/24″
20 Clean & Jerks, 135/95#
10 Strict HSPU

B. AMRAP 4 mins:
20 Double-unders
10 C2B Pullups

 

Today’s Link- How Using Wrist Wraps Might Ruin Your Snatch


Random Acts of Weightlifting

December 8, 2014

Monday

Workout of the Day

Fitness

Strength

Tempo OHS 33X3

3-3-3-3

Conditioning

5 rounds for max reps:

:45 sec. Snatch, 135/85#
:45 sec. Barbell Lunge, 135/85#
:45 sec. Cal AD
*:15 sec. rest/rotate in between in movement

Sport

A. Snatch 2-2-2-2-2

B. 5 rounds for max reps:

:45 sec. Snatch, 135/85#
:45 sec. OH Barbell Lunge, 135/85#
:45 sec. Cal AD
*:15 sec. rest/rotate in between in movement

C. Back Squat 3×3@80%

 

Today’s Link- Random Acts of Weightlifting


Saturday 12614

December 6, 2014

Saturday

Team Workout of the Day

18 rounds for time:
3 Hang Power Cleans, 155/105#
9 Wallball Shots, 20/14#
12 Medball Situps
*alternate rounds with partner


New 2015 CrossFit Regionals Info!

December 5, 2014

Friday

Workout of the Day

Fitness

Strength

Seated Strict Press 5-5-5-5-5

Conditioning

Alternating Tabata:

T2B
KBS, 70/55#
HR Pushups
*tabata will run circuit style for 24 intervals total

Sport

A. 1RM Back Squat

B. For time:

For time:
Row 1500m
30 Box Jumps overs, 30/24″
Row 1000m
20 Box Jumps overs, 30/24″
Row 500m
10 Box Jump overs 30/24″

 

Today’s Link- What’s New in 2015


Life is About Function And Doing Shit By Yourself

December 4, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 5-5-5-5-5

Conditioning

For time:
Row 1500m
30 Box Jumps overs, 30/24″
Row 1000m
20 Box Jumps overs, 30/24″
Row 500m
10 Box Jump overs 30/24″

Sport

Rest Day

Today’s Link- This 77 Year Old Grandma Can Lift More Than You


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


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