CrossFit WOD

How To Breathe Properly For Weightlifting

May 2, 2014

Friday

Workout of the Day

Conditioning

For total reps:

3 mins to complete:
400m run
205/135# Deadlift, max reps

6 mins to complete:
800m run
115/75# Power Snatch, max reps

9 mins to complete:
1200m run
95/65# Thruster, max reps

*This will be a continuous 18 min clock. There is no rest in between. Each athlete has 1 barbell*

Today’s Link- How To Brace and Breathe Properly For Weightlifting


How Far Fitness Has Fallen…

May 1, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-60%, 5-65%, 5-70%, 5-70%

Conditioning

For time:

20 Hang squat cleans, 135/95#
30 HSPU
40 Wallball Shots, 20/14#

Today’s Link- How Far Fitness Has Fallen

 


All CrossFits Are NOT Created Equal

April 30, 2014

Wednesday

Workout of the Day

Conditioning

5 rounds for total reps and cals.

:30 sec. AD Sprint
Rest :30 sec.
:30 sec. Pistols, alternating
Rest :30 sec.
:30 sec. Medball Situp, 20/14#
Rest :30 sec.

Today’s Link- CrossFit is CrossFit Right? How To Choose The Right Gym


Check Out Today’s Article!

April 29, 2014

Tuesday

Workout of the Day

Strength

3 sets, as heavy as possible:

2 Push Presses
3 Push Jerks
2 Split Jerks

Conditioning

For time:

50 Russian KBS, 70/55#
40 C2B Pullups
100 Double-unders

Today’s Link- Rewired By The WOD?


How To Motivate a Fellow Athlete

April 28, 2014

Monday

Workout of the Day

Strength

Back Squat 6-65%, 6-75%, 6-80%, 6-80%

Conditioning

3 rounds:

Row 300m
20 Squat Jumps, 45/35#
15 Burpees
Rest 2 mins

Today’s Link- How To Motivate Your Fellow Athlete


Follow The Leader

April 26, 2014

Saturday

Team Workout of the Day

For time:
60 Russian KBS, 70/55#
50 Wallball Shots, 20/14#
40 Pullups
30 Deadlifts, 225/155#

*This will be follow the leader style. Athlete #1 begins and athlete #2 cannot start a movement until athlete #1 has completed all reps within the set. Once athlete #1 has completed the set, than athlete #2 can follow. Athlete #2 cannot move ahead until athlete #1 is finished. Reps cannot be split. Each athlete does entire chipper.


Choosing a Protein

April 25, 2014

Friday

Workout of the Day

Strength

Strict HSPU 4×4-6 reps

Conditioning

EMOM 7 mins:

10 Hang Power Cleans, 95/65#
AMRAP with Burpees
*score is total burpees

Today’s Link- Show Me The Whey


Get Your Friends To Try CrossFit

April 24, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-70%, 4-80%, 3-85%, 3-90%

Conditioning

AMRAP 12 mins:

12 front rack lunges, 95/65#
9 Box Jumps, 24/20”
6 T2B

Today’s Link- 5 Tips To Get Your Friends To Try CrossFit


Fear & Failure

April 23, 2014

Wednesday

Workout of the Day

Strength

Hi Hang Power Snatch 2-2-2-2-2

Conditioning

For time:

10 Dumbbell Snatch, alt.
Row 40 cals
20 Dumbbell Snatches
Row 30 Cal.
30 Dumbbell Snatches
Row 20 cal.
40 Dumbbell Snatches
Row 10 cal.

Today’s Link- Introduce Fear, Introduce Failure


Food For Thought

April 22, 2014

Tuesday

Workout of the Day

Strength

Push Press 3-3-3-3-3

Conditioning

5 rounds for time:

10 KB clean and jerks, left arm
15 Situps
10 KB clean and jerks, right arm
15 Situps

Today’s Link- Prevention or Prescription

 


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