CrossFit WOD

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

 


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


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