CrossFit WOD

Catapult and Triple Extenision

July 23, 2014

Wednesday

Workout of the Day

Fitness

Conditioning

8 rounds:
12/9 cal. AD
8 Burpees ( to 45# plate)
10 Pullups
Rest 90 secs.

*score is fastest round. Each round Max Effort!

Sport

Active Rest Day

 

Today’s Link- Really? There is Only One Way


Americas Next Great Weightlifter is 14 years Old!

July 22, 2014

Tuesday

Workout of the Day

Fitness

Strength

Strict Press
5-3-1-1-1

Conditioning

3 rounds:
5 Push Jerks, 95/65#
10 Hang Cleans, 95/65#
15 Deadlifts, 95/65#
Rest 3 mins x 3 cycles
*score is WORST round

Sport

A. Snatch double- 75%
double- 80%
single- 85%
2×1-90%

B. 3 rounds:
4 Push Jerks, 115/75#
8 Hang Cleans, 115/75#
12 Deadlifts, 115/75#
Rest 3 mins x 3 cycles
*score is WORST round

C. Snatch Pull + Muscle Snatch
2-2-2-2

 

Today’s link- CJ Cumming’s Americas Next Great Weightlfter

 

 


Hanging up The Shoes

July 21, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 3-3-3-3-3
*90% or build from 7/7

Conditioning

For time:
150 Wallball Shots, 20/14#
150 Double-unders
*any way possible
*compare to 1/20/14

Sport

A. Back Squat 5-60%, 5-65%,5-70%, 5-75%

B. Front Squat 5-60%, 5-65% 2×5-70%

C. For time:
150 Wallball Shots, 20/14#
150 Double-unders
*any way possible
*compare to 1/20/14

D. Guys- AMRAP 3 mins MU
Girls- AMRAP 3 mins C2B Pullups

Today’s Link- Hanging up His Shoes


Grand Re-Opening Today!!!!!!!!!

July 19, 2014

Saturday

Workout of the Day

4 rounds, for max reps:

:30 sec. Russian KBS, 70/55#
:30 sec. Rest
:30 sec. Box Jump/Step-over, 24/20″
:30 sec. Rest
:30 sec. Burpee to a plate
:30 sec. Rest
:30 sec. AD Sprint
:30 sec. Rest


Don’t Look Beyond The Mark

July 18, 2014

Friday

Workout of the Day

Fitness

Strength

Strict or Weighted T2B 5×4-6 reps

Conditioning

10 rounds time:
10 Push Presses, 75/55#
10 Front Rack Lunges, 75/55#

Sport

A. Clean
Triple @75%
Triple @80%
Double@85%
Single@90%
Single@95%
Single @ PR TIME!

B. Back Squat 5@65%, 3×5@75%

C. Front Squat 4×5@65%

D. Guys- Bench Press 5-5-5-5

Girls- Muscle-up 5 sets: max reps, rest as needed

 

Today’s Link- Don’t Look Beyond The Mark


Injury in Strength Sports

July 17, 2014

Thursday

Workout of the Day

Fitness

Strength

OHS Tempo 33X1

3-3-3-3 *build from last week

Conditioning

“Open 14. 2”
From 0:00-3:00
   2 rounds of:
   10 overhead squats, 95/65#
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

*scale c2b pullups if needed to make it past round 1

Sport

 Strength

OHS Tempo 33X1

3-3-3-3 *build from last week

Conditioning

“Open 14. 2”
From 0:00-3:00
   2 rounds of:
   10 overhead squats, 95/65#
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

*compare scores from the Open!

 

Today’s Link- Which Strength Sport is Most Likely to Cause an Injury in Training


Education Vs. Certification

July 16, 2014

Wednesday

Workout of the Day

Fitness

Strength

15 minutes to establish a 1RM Clean (squat)

Conditioning

4 rounds:

8 Hang Squat cleans, 135/95#
12 Box Jumps, 24/30″
80ft. Sprint
Rest 3 mins

*score is slowest round*

Sport

Active Rest- seriously active rest today!

 

Today’s Link- Shell Games and Competency: Education Vs. Certification


Understanding CrossFit & Intensity

July 15, 2014

Tuesday

Workout of the Day

Fitness

Strength

A. Push Press 5-5-5-5
A1. L-sit on P-bars, 4×20 sec.

Conditioning

AMRAP 12 mins:

10 HR Pushups
8 SDHP (KB), 55/35#
6 KB Snatch (alt.), 55/35#

Sport

A. Power Clean 2×1@80%
2×1@85%
2×1@90%
1@95%

B. AMRAP 12 mins:
6 Ring Dips
3 Clean and jerks, 165/105#
1 Rope Climb Ascend

C. Strict HSPU 4×4-6 reps

Today’s Link- Understanding CrossFit & Intensity Prescription


Do I Need Weightlifting Shoes

July 14, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat
5-5-5-5-5 *80-85% or build from last week

Conditioning

3 rounds for time:
30 Pistols, alt.
20/15 Cal. Row
10 Front Squats, 155/105#

Sport

A. 3 position Snatch- ground, mid hang, high hang 1-1-1-1-1

B. 3 rounds for time:

30 Pistols, alt.
30 Cal. AD
10 Front Squats, 185/115#

C. Back Squat 5-60%, 5-65%, 5-70%, 5-75%

D. Front Squat 5-60%, 5-65%, 5-70%, 5-75%

Today’s Link- Do I need Weightlifting Shoes?


Saturday 071214

July 12, 2014

Saturday

Team Workout of the Day

Fitness

20 rounds for time:

3 Power Cleans, 155/95#
6 Pullups
9 Wallball Shots, 20/14#

*alternate rounds

Sport

20 rounds for time:

3 Power Cleans, 185/115#
6 C2B Pullups
9 Wallball Shots, 20/14#

*alternate rounds

 


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