CrossFit WOD

Blame The System, Shall We?

February 18, 2014

Tuesday

Workout of the Day

9 rounds for time:

15 Box Jumps, 24/20”
12 Push Preeses, 115/75#
9  Situps
*18 mins cap

Today’s Link- It’s Not CrossFit’s Fault, It’s The Reinforcement System


Do You Really Need To Eat Vegetables To Be Healthy?

February 17, 2014

Monday

Workout of the Day

Strength Week

Back Squat 5-60%, 5-70%, 5-75%, 5-75%

Conditioning

7 mins ladder:

3 Thrusters, 95/65#
3 C2B Pullups
6 Thrusters, 95/65#
6 C2B Pullups
9,12,15,18 etc.

Today’s Link- Do You Really Need To Eat Vegetables To Be Healthy?


Couples WOD

February 15, 2014

Saturday

Team Workout of the Day

100 cal. Row (switch every 25 cals)
80 Pullups (switch every 20 reps)
60 Wallball Shots (switch every 10 reps)
40 Burpees (rep for rep)
20 Partner HSPU

 

 


Mental Toughness

February 14, 2014

Friday

Workout of the Day

Conditioning:

5 rounds for time:

9 Deaflifts, 155/105
12 HR Pushups
15 Box Jumps

Today’s Link- Mental Toughness


CrossFit Critics, Part II

February 7, 2014

Friday

Workout of the Day

Conditioning

5 rounds:

Row 200m
15 Box Jumps, 24/20″ (games standard)
15 Pullups
15 Russian KBS, 70/55#
Rest 4 mins

Today’s Link- Getting Critical About CrossFit, Part II


CrossFit Critics

February 6, 2014

Thursday

Workout of the Day

Strength

Overhead Squat 5-3-1-1-1

Conditioning

For time:

10 Power snatches
20 Barbell lunges
8 Power snatches
16 Barbell lunges
6 Power snatches
12 Barbell Lunges
4 Power snatches
8 Barbell Lunges
2 Power snatches
4 Barbell Lunges

RX’d: 95/65#

Today’s Link- Getting Critical About CrossFit Critics, Part I

 


Being Successful Isn’t Easy

February 5, 2014

Wednesday

Workout of the Day

Strength

Push Jerk 4×3 *as heavy as possible

Conditioning

AMRAP 8 mins:

4 Pistols, alt.
8 Wallball shots, 20/14#
12 Push Presses, 45/35#

Today’s Link- 19 Hard Things You Need To Do To Be Successful


Things CrossFit Can Learn From Bodybuilding

February 4, 2014

Tuesday

Workout of the Day

Conditioning

3 rounds:
15 cal. Row
9 Power cleans, 135/95#

Rest 6 mins

3 rounds:
15 cal. AD
9 Thrusters, 95/65#

Today’s Link- 5 Things CrossFit Can Learn From Bodybuilding


Things Bodybuilders Can Learn From CrossFit

February 3, 2014

Monday 

Workout of the Day

Strength

Back Squat 5-60%, 3-70%, 2-80%, 2-90%, 1-95%, 1-103%

Conditioning

3 rounds:

15 Pullups
12 Burpee Box Jump over’s, 20”
9 Front Squats, 155/105#

Today’s Link- 5 Things Bodybuilders Can Learn From CrossFit


Remember Box Step-Overs?

January 31, 2014

Saturday

Team Workout of the Day

A) 10 mins for team to establish 1RM ground to overhead

B)  For time:

Row 1000m
100 KB Box step-overs, 20″
Row 500m
50 KB Box Step-overs, 20

 

 

 

 

 


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