CrossFit WOD

For The 6 AM’ers…

September 10, 2014

Wednesday

Workout of the Day

Fitness

Strength

Front Squat 5-5-5-5-5

Conditioning

For time:
60 Pistols, alt.
40 T2B
Run 800m

Sport

A. Back Squat 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%

B. Bench Press 5-5-5-5

C. 3 sets:
Max C2B Pullups

D. For time:
30 Hang Power Cleans 135/85#
40 T2B
Run 800m

 

Today’s Link- Secrets of the 6 AM’ers


Good Programming

September 9, 2014

Tuesday

Workout of the Day

Fitness

Strength

Hang Power Clean 1-1-1-1-1

Conditioning

6 rounds for time:
8 Deadlifts, 225/155#
16 Wallball Shots, 20/14#

Sport

A. Push Press 5-5-5-5-5
*touch and go

B. Power Clean + Push Jerk 2-2-2-2

C. L-Sit from Rings, 4 x max secs.

D. 6 rounds for time:
8 Deadlifts, 275/185#
16 Wallball Shots, 20/14#

 

Today’s Link- Good Programming


NorthEast CrossFit Finishes 4th at BOTB!

September 8, 2014

Monday

Workout of the Day

Fitness

Strength

Split Jerk 3-3-3-3-3

Conditioning

4 rounds:
30 Push Presses, 75/55#
60 Double unders
Rest 2 mins

 

Sport

AM-

A. Back Squat 3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%

B. Snatch 3×2@75%, 3×1@80%

C1. Strict Pullups 5×6 reps
C2. Strict Dips 5×6 reps

PM-

4 rounds:
30 Push Presses, 75/55#
60 Double unders
Rest 2 mins

Today’s Link- Battle of The Boxes Stats!


Battle of The Boxes Tomorrow!

September 5, 2014

Friday

Workout of the Day

Fitness

Strength

Tempo OHS 33X1

3-3-3-3-3-

*build from last week

Conditioning

AMRAP 12 mins:
6 Hang Squat Snatch 95/65#
8 Box Jumps, 24/20″

Sport

REST DAY

Battle of The Boxes Tomorrow!!

 

Today’s Link- You’re Not Getting Stronger Because You Don’t Know How To Move


CrossFit Myths

September 4, 2014

Thursday

Workout of the Day

Fitness

Strength

Weighted Pullup 4×4-6 reps

Conditioning

5 rounds:
30 Russian KBS, 70/55#
20/15 cal. Row
10 Burees over erg
Rest 3 mins

Sport

A) 10 rounds:
:30 sec. Row Sprint
Rest 1 min

B) BOTB Prep work

Today’s Link- 6 Myths Haters Need To Stop Telling About CrossFit


Why We Eat: Hunger

September 3, 2014

Wednesday

Workout of the Day

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

For total reps:
:20 on/ :40off x 3
S2OH, 95/65#
:20 on/ :40off x 3
AD Sprint
:20 on/ :40off x 3
Deficit Pushups
:20 on/ :40off x 3
Hollow Rocks

Sport

A. Push Jerk 5-5-5-5-5

For total reps:
:20 on/ :40off x 3
Pullups
:20 on/ :40off x 3
AD Sprint
:20 on/ :40off x 3
HSPU
:20 on/ :40off x 3
Hollow Rocks

 

 

Today’s Link- Why We Eat: Hunger

 


COMMITMENT

September 2, 2014

Tuesday

Workout of the Day

Fitness

Strength

Back Squat 5-5-5-5-5

*build from last week

Conditioning

10-9-8-7-6-5-4-3-2-1 reps for time:
Front Squat, 135/95#
Ring Dips

 

Sport

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

B. BOTB prep work OR

B. 10-8-6-4-2 reps for time:

Squat clean, 135/85#
Push Jerk, 135/85#

Today’s Link- Commitment


Happy Labor Day From NECF!

September 1, 2014

Monday

Workout of the Day

Fitness

Conditioning

“Hotshot 19”

6 rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Sport

A. Fitness WOD (optional)

B. Battle of the Boxes Prep Work. See Coach!

 Today’s Link- Potatoes Are Not Evil


Medball Runs Relay!

August 30, 2014

Saturday

Team Workout of the Day

10 rounds for time:
200m medball Run, 20/14#
Plank Hold
*10 burpee penalty each time you break the planks


Russian Weightlifting

August 29, 2014

Friday

Workout of the Day

Fitness

Strength/Skill

Handstand Progressions

Conditioning

5 rounds for time:
10 HSPU
10 Box Jump, 30/24″
10 Power cleans, 155/105

Sport

A. 15 minutes to work up to a Front Squat triple 

* 15 sec. L-Sit on P-bars after each set of Front Squats

B. 15 min row @70-80% intensity

 

Today’s Link- Tatiana Kashirina & Coach Interview


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