CrossFit WOD

Endurance Day!! Don’t Even Think About Skipping it!

August 5, 2014

Tuesday

Workout of the Day

Fitness

Conditioning

For time:
Row 3000m
200 Double-unders
Run 1 mile

Sport

A. Clean and Jerk 1-1-1-1-1 @80%

B. For time:
Row 2000m
200 Double-unders
Run 2 miles

 

 

 

Today’s Link- Butt wink is Not About The Hamstrings


Last Kipping Pullup Post… Ever…

August 4, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 1-1-1-1 (85-95%)
Front Squat 1-1-1-1 (80-90%)

Conditioning

For time:
30 Pullups
30 Cal. AD
30 OHS, 115/75#

Sport

A. Back Squat 3×3@80%

B. Front Squat 3×3 @75%

C. For time:
30 Pullups
30 Cal. AD
30 OHS, 135/85#

D. Weighted Pistol 3×10 Alt.

Today’s Link- The Last Kipping Post Ever


Simple, Yet SPICY

August 2, 2014

Saturday

Team Workout of the Day

10 rounds for time:

5 Squat Cleans 135/95#
15 cal. AD

*alternating rounds w/partner!


The Great CrossFit Debate

August 1, 2014

Friday

Workout of the Day

Fitness

Strength

Hang Squat Snatch
3-3-3-3

Conditioning

6 rounds for time:
8 Power Snatches, 95/65#
16 Wallball Shots, 20/14#

 

Sport

A. Row 5 mins, casual pace
B. Trigger point on ankles, hips and shoulder
C. :30 sec. Thrusters, 95/65#, rest 1 min x 3 @80% effort
D. 8 Rope climbs, rest as needed. Time each rope climb

 

Today’s Link- The Great CrossFit Debate


Cheating in CrossFit

July 31, 2014

Thursday

Workout of the Day

Fitness

Strength

Front Squat 5×5@70%

Conditioning

3 rounds for time:
25 Situps
50 ft. Walking Lunge,45/35 plate#
50 Shoulder Taps

Sport

A. 2 Power Clean + 3 Front Squat + 1 Split Jerk
x4 sets @70-80% of PC

B. 3 rounds:
25 Situps
50ft. Handstand Walk
20 Alt. Lunges, 45/35#
50ft. Sprint

C. For time:
100 Double-unders
3 Rope Climbs

 

Today’s Link- Cheating in CrossFit


6 Tips To Make You Better At CrossFit

July 30, 2014

 Wednesday

Workout of the Day

Fitness

Conditioning

8 rounds:
12 Deadlift, 185/115#
12 Box Jumps, 24/20″
Rest 1 min
*score is fastest round

Sport

Active Rest Day

 

Today’s Link- 6 Practical Tips For Prioritizing Quality in CrossFit


Terribly Written Article About CrossFit…

July 29, 2014

Tuesday

Workout of the Day

Fitness

Strength

Split Jerk 7×2@75%
*1 min rest in between

Conditioning

For time:
Run 400m
21 Pullups
Run 400m
18 Pullups
Run 400m
15 Pullups
*each time you break pullups, 200m run

Sport

A. Snatch Gaunlet,
EMOM with increasing weights:
Men: 135,145,155,165 etc.
Women: 75,80,85,90, etc.

B. For time:
Run 400m
15 MU
Run 400m
12 MU
Run 400m
9 MU
*each time you break, 200m run

If you cannot do MU:
For time:
Run 400m
18 C2B Pullups
Run 400m
15 C2B Pullups
Run 400m
12 C2B Pullups

 

Today’s Link- CrossFit’s Big Growth Causes Concern <—unreal what people write…


Rich Froning Makes History!

July 28, 2014

Monday

Workout of the Day

Fitness

Strength

Back Squat 5×5@70% *60 sec. break in between each set

Conditioning

For time:
Row 250m
40 Thrusters, 75/55#
30 Burpees
Row 500m
30 Burpees
40 Thrusters, 75/55#
Row 250m

Sport

A. Back Squat 3-80%, 3-85%, 1-90% 1-95%

B. Power Clean 1-80%., 1-85%,  1-90%, 1-95%

C. For time:
Row 250m
40 KB Thrusters, 35/25#
30 Burpees
Row 500m
30 Burpees
40 KB Thrusters, 35/25#
Row 250m

 

Today’s Link- Forging Elite Fitness


Team Medball Run!

July 26, 2014

Saturday

Team Workout of the Day

For time:

400m Medball Run, 20/14#
30 Front Squats, 155/105#
500m Medball Run, 20/14#
20  Front Squats, 155/105#
800m Medball Run, 20/14#
10 Front Squats, 155/105#

*1 medball per team, teams partition reps!


Work Capacity, Evolved!

July 25, 2014

Friday

Workout of the Day

Fitness

Strength/Skill

HSPU and Handstand Walks

Conditioning

For time:
50 Russian KBS, 70/55#
30 HSPU
50 Russian KBS, 70/55#

Sport

A. Clean and Jerk-
3@70%
2@75%
1@80%
1@85%
2×1@90%

B. For time:
40 KBS, 70/55#
30 HSPU
20 KB Snatches, 70/55#

 

 

 

Today’s Link- Work Capacity, Evolved


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