CrossFit WOD

Why You Should Warm-up Less

September 22, 2014

Monday

Workout of the Day

Fitness

Strength

Squat Snatch 2-2-2-2
*10 mins to work doubles

Conditioning

21-15-9 reps for time:
Power Snatch 95/65#
T2B
*sub t2b for v-ups

Sport

A. Back Squat 4×9@70%

B. For time:
30 Power Snatches, 135/85#
*5 T2B EMOM 

C. :30 sec. max ring dips
Rest 1 min x 4

 

Today’s Link- Why You Should Warm-up Less


100/50 Team Chipper!

September 20, 2014

Saturday

Team Workout of the Day

For time:
100 Box Jumps, 24/20″
50 Pullups
100 Wallball Shots, 20/14#
50 Pullups
100 KBS, 55/35#


Rack Positions

September 19, 2014

Friday

Workout of the Day

Fitness

Strength

Split Jerk 3-2-1-1-1

Conditioning

For time:
50 Push Presses, 95/65#
150 Double-unders
50 Cal. Airdyne

 

Sport

Session I

A. Back Squat 1 x 5 @ 85%

B. High Hang Snatch 2-2-2-2

C. Strict Muscle ups
3x max set

Session II

D. Split Jerk 3-3-3-3-3

E. For time:
35 Push Presses, 135/95#
50 Box Jumps, 24/20″
65 Cal. Airdyne

 

 

Today’s Link- The Clean and Jerk Rack Positions


Injury and Opportunity

September 18, 2014

Thursday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5
*build from last session

Conditioning

AMRAP 2 mins:
Row 250m
Max 165/105# Front Squats with remainder of time
Rest 3 mins x 4 rounds

Sport

Session I

A. Weighted Pullups 2-2-2-2-2-2-2
1 min rest in between

B. 1 Power Snatch + 2 SG Presses + 4  OH Lunges
x 4 sets

C. GHD Situp 3×20 reps

Session II

D. Back Squat 1 x 5 @ 82.5%

E. AMRAP 2 mins:
Row 250m
Max Front Squats, 185/115# with remainder of time
Rest 3 mins x 4 rounds

 

Today’s Link- Injury and Opportunity


Paleo Diet Problems?

September 17, 2014

Wednesday

Workout of the Day

Fitness

Strength

Deadlift 5-5-5-5

Conditioning

6 rounds for time:
12 Left arm KB Snatch, 55/35#
8 Burpee Box Jumps, 30/24″
12 Right arm KB Snatch, 55/35#
8 Burpee Box Jumps, 30/24″

Sport

Rest Day!

 

Today’s Link- 11 Reasons Your Not Losing Weight on The Paleo Diet


12 Signs That You Need To Eat More Protein

September 16, 2014

Tuesday

Workout of the Day

Fitness

Strength

Push Jerk 5-5-5-5-5

Conditioning

5 rounds:
10 Clean & Jerks 135/95#
Rest 2 mins

Sport

A. Strict Press 5-5-5-5

B. Hang Clean & Jerk 3-3-3

C. 5 rounds:
10 Clean & Jerks, 135/95#
Rest 2 mins

D. L-sit on P-bars 4×15-20sec.

 

 

Today’s Link- 12 Signs That You Need To Eat More Protein


How To Be More Coachable

September 15, 2014

Monday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1
2-2-2-2-2

Conditioning

5 rounds for time:
Run 400m
12 Pullups
15 Back Squat, 135/95#

 

Sport

Session I

A. Back Squat 1 x 5 @ 80%
B. 33X1 Tempo OHS 2-2-2-2
C. Snatch 3×2@80%, 3×1@85%

Session II

D. Strict/Deficit HSPU 4×3 reps
E. 5 rounds for time:
Run 400m
6 Bar MU
12 Back Squats, 155/105#

Today’s Link- How To Be Coachable


Mono-Couplet-Mono

September 13, 2014

Saturday

Team Workout of the Day

6 rounds:
250m Row
6 rounds:
10 Wallball Shots, 24/20″
10 Box Jumps, 24/20″
6 rounds:
20/15 cal. Airdyne
*Partners must alternate rounds


Soda and Diabetes

September 12, 2014

Friday

Workout of the Day

Fitness

Strength

Squat Clean 2-2-2-2-2

Conditioning

10-8-6-4-2 reps for time:
Thruster 115/75#
C2B Pullups

Sport

Session I

A. Back Squat 4 x 5 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%, 1 x 1 @90%

B. Hang Power Snatch 3-3-3-3

Session II

C. Muscle-up 5x 6-8 reps

D. 10-8-6-4-2 reps for time:
Thruster 135/85#
C2B Pullups

 

Today’s Link-  Don’t Believe Industry Paid Experts on Soda & Diabetes


Never Forget…

September 11, 2014

Thursday

Workout of the Day

Fitness

Strength

Bench Press 5-5-5-5-5

Conditioning

AMRAP 9 mins:
11 Medball Pushups
9 KBS, 70/55#
11 Medball Situps, 20/14#

Sport

Rest Day

 

Today’s Link- SkinnyFit


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