CrossFit WOD

The Not So Ugly Truth About Gluten

July 11, 2014

Friday

Workout of the Day

Fitness

Strength

Deadlift 8-6-4-2

Conditioning

“Diane”

21-15-9 reps for time:

Deadlift, 225/155#
HSPU

Sport

A. Clean & Jerk
2×3@75%
2×2 @80%
2×1@85%

B. “Diane”

21-15-9 reps for time:

Deadlift, 225/155#
HSPU

 

Today’s Link- The Not So Ugly Truth About Gluten


Is The Obesity Epidemic Exaggerated?

July 10, 2014

Thursday

Workout of the Day

Fitness

Strength

OHS Tempo 33X1
5-5-5-5-5 *build from last week

Conditioning

For time:
25 OHS, 95/65#
Run 800m
25 OHS, 95/65#

Sport

A. OHS Tempo 33X1
5-5-5-5-5

B. For time:

25 OHS, 135/85#
Run 800m
25 OHS, 135/85#

C. Accumulate 2 mins on L-Sit from Rings

Today’s Link- Is The Obesity Epidemic Exaggerated?


Elite Athletes Who Do CrossFit

July 9, 2014

Wednesday

Workout of the Day

Fitness

Strength

Weighted Pullup
2-2-2-2-2

Conditioning

EMOM 20 mins:
Odd: Max cals. in 30 sec. on AD
Even: Max Wallball Shots in 30 sec., 20/14#

Sport

Active Rest/Recovery Day!

 

Today’s Link- Elite Athletes Who Do CrossFit


Is Being “Big Boned” Really a Thing?

July 8, 2014

Tuesday

Workout of the Day

Fitness

Strength

Strict Deficit HSPU 5×4-6 reps

Conditioning

3 rounds for time:
20 Deficit Pushups, 45# plates
25 Medball Situps, 20/14#
20 Cal. Row

Sport

A. Snatch 3×2@ 75%
2×2 @80%

B. 3 rounds for time:
25 Deficit Pushups, 45# plates
25 T2B
25 Cal.Row

C. Guy- A. 2 SG Press + 1 Snatch Balance- 3 sets *building
Girls- A. HSPU 4×4-6 reps
A1. Weighted Pullup 4×4-6 reps 

 

Today’s Link- Is Being “Big Boned” Really a Thing?


How Much Stress Can The CNS Handle?

July 7, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat
3-3-3-3-3 *heavier than last week

Conditioning

AMRAP 4 mins:
10 Thrusters, 95/65#
10 Pullups
Rest 4 mins x 2

*Score is TOTAL reps

Sport

A. Back Squat 5-60%, 3-70%, 2-80%, 2-90%, 1-95%

B. “Open 13.5”
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65#
15 Chest to bar Pull-ups
*if 90 reps (3 rounds) are completed, extend an additional 4 mins to the workout

 

 

Today’s Link- How Much Can The CNS Handle?


Saturday 070514

July 5, 2014

Saturday

Team Workout of the Day

Fitness

For time:

50 T2B
50 Push Jerks, 115/75#
100 Russian KBS, 55/35#
50 Burpees
  100 Russian KBS, 55/35#
50 Push Jerks, 115/95#
50 T2B

Sport

For time:

50 T2B
50 Push Jerks 135/95#
50 KB Snatches, 55/35#
50 Burpees
50 KB Snatches, 55/35#
50 Push Jerks 135/95#
50 T2B

 


Friends Don’t Let Friends Get Skinny Fat!

July 4, 2014

Friday

Workout of the Day

Fitness & Sport

“Nutts”

For time:

10 Handstand push-ups
15 Deadlifts, 250/165#
25 Box jumps, 30/24″
50 Pull-ups
100 Wallball shots, 20/14#
200 Double-unders
Run 400 meters with a 45/35# plate

Today’s Link-  Friends Don’t Let Friends Get Skinny Fat!


What Kind of Affliate is NECF?!

July 3, 2014

Thursday

Workout of the Day

Fitness

Strength

OHS 33X1 Tempo

5-5-5-5-5

Conditioning

5 rounds:

7 Burpees
Sprint 200ft.
7 Front Squats, 135/95#
Rest 90 seconds
*Score is FASTEST round

Sport

A. Back Squat 2×5@65%, 3×5@70%

B. Front Squat 4×5@60%

C. 5 rounds:
7 Bar-hop Burpee
Sprint 100m
7 Power Snatches, 135/85#
Rest 90 seconds

*Score is FASTEST round

D. Snatch Pull + Snatch
5×2 @70%
* work on speed

Today’s Link- What Type of Affiliate Owner Are You?


Red Meat and Breast Cancer

July 2, 2014

Wednesday

Workout of the Day

Fitness

Strength

Hang Snatch 3-3-3-3-3

Conditioning

3 rounds for time:
12 Hang Power Snatches,75/55#
16 Wallball shots, 20/14#
24 Situps

Sport

Active Rest

 

Today’s Link- Red Meat and Breast Cancer


Why I Love My Legs

July 1, 2014

Tuesday

Workout of the Day

Fitness

Strength

Split Jerk 2-2-2-2-2

Conditioning

9 min ladder:
3 Shoulder to OH, 95/65#
3 Pullups
6 Shoulder to OH, 95/65#
6 Pullups
etc…

Sport

A. Clean & Jerk 3@75%, 3@80%, 2@85%, 2@90%

B. 9 min ladder:
3 Thruster 135/95#
3 C2B Pullups
6 Thruster 135/95#
6 C2B Pullups

C. Strict Press w/ 2 sec. pause on top
3×5@75%

Today’s Link- Why I Love My Legs


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