CrossFit WOD

What CrossFit Exercise Are You? Post Comments!

April 21, 2014

Monday

Workout of the Day

Strength

Back Squat 8-65%,6-75%, 4-85%, 4-90%

Conditioning

45-30-15 reps for time:

Thruster, 45/35#
Double-Under

Today’s Link- What CrossFit Exercise Are You?


Burpee and Press Mania

April 19, 2014

Saturday

Team Workout of the Day

AMRAP in 7 mins: Burpees to 45# plate

NO REST

AMRAP in 7 mins: Shoulder to Overhead, 95/65#

*One athlete works at a time. Switch as often as you want. Score is total reps

 

 


Running in Minimalist Shoes

April 18, 2014

Friday

Workout of the Day

Strength

Hi-Hang snatch 3-3-3-3-3

Conditioning

21-15-9 reps for time:

OHS, 95/65#
Pullup

Today’s Link- Two Year Long Case Study on Running With Minimalist Shoes


Workout Nutrition Explained

April 17, 2014

Thursday

Workout of the Day

Strength

Front Squat 5@70%, 5 @75%, 5@80%, 5@85%

Conditioning

For time:

Run 750m
50 Burpees
75 Wallball shots, 20/14#
Run 750m

Today’s Link- Workout Nutrition Explained


Marathon Runner and Big Squater

April 16, 2014

Wednesday

Workout of the Day

Strength

15 mins to work a heavy single- Power clean

Conditioning

5 rounds:

5 power cleans @ 80% H.S.
10 HSPU

Today’s Link-  5 Questions With Alex Viada


Silly Questions… Which One Are You Guilty of?

April 15, 2014

Tuesday

Workout of the Day

Strength

15 mins to establish heavy single- Split Jerk

Conditioning

EMOM 20 mins:

Odd: 7 Thrusters, 95/65#
Even: 7 T2B

Today’s Link- Dumb Weightlifting Questions


Not One Paleo Diet Exists

April 14, 2014

Monday

Workout of the Day

Strength

A. Back Squat 8@65%, 8@70%, 6@80%, 6@85%
A1. Weighted Pullups 4-4-4-4

Conditioning

5 rounds:

250/200m Row
8 Burpee Box Jumps, 24/20”
Rest 2 mins

Today’s Link- One True Paleo Diet Does Not Exist, But So What?


Describe Your Coaches at NECF!

April 11, 2014

Friday

Workout of the Day

Strength

Deadlift 2-2-2-2-2 (85-95%)

Conditioning

EMOM 10 mins:

10 Pistols, alt.
10 Clap Pushups

Today’s Link- The Top 10 Types of Coaches and How To Spot Them


CrossFit Probably Won’t Kill You

April 10, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-60%, 5-65%, 2×5-75%

Conditioning

AMRAP 10 mins:

5 Front Squats, 95/65#
5 T2B

Today’s Link- CrossFit Almost Definitely Won’t Kill You


Adapting To The Grind

April 9, 2014

Wednesday

Workout of the Day

Strength

Hi Hang clean 5-5-5-5-5

Conditioning

3 rounds:

12 Clean and jerks, 135/95#
Run 400m

Today’s Link- Adapting To The Grind: Mental Toughness & Visualization


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