CrossFit WOD

The First Pull

February 20, 2014

Friday

Workout of the Day

40 Burpees
30 Snatches, 75/45#
30 Burpees
30 Snatches, 135/75#
20 Burpees
30 Snatches, 165/100#
*scale appropriately. Increasing loads on each set of snatches. Focus on short fast sets*

Today’s Link- First Pull


Programming Mistakes

February 20, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-65%, 5-70%, 5-75%

Conditioning

3 rounds:
ME 750m Row
Rest 10 mins

Today’s Link- Is Your CrossFit Gym Guilty of These 3 Mistakes


Growth of The CrossFit Games

February 19, 2014

Wednesday

Workout of the Day

12-9-6-3 reps for time:

Clean and Jerk, 135/95#
T2B

Today’s Link-  Dave Castro and the CrossFit Games: How it Has Grown


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


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