CrossFit WOD

14.3!

March 15, 2014

Saturday

Workout of the Day

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

*we will be scaling these accordingly. If you did heavy deadlifts yesterday we will sub in another movement


Just a Little Friday Humor

March 14, 2014

Friday

Workout of the Day

Strength

Deadlift 5×2@90%

Conditioning

3 rounds:

AMRAP 2 mins:

10 Wallball Shots, 20/14#
10 Pullups
Rest 2 mins

Today’s Link-  Thug Kitchen


Very Good Debate, on Today’s Link… Post Your Comments!

March 13, 2014

Thursday

Workout of the Day

Strength

Front Squat 5@60%, 5@65%, 2×5@70%

Conditioning

4 rounds:

Row 200m
15 Box Jumps, 24/20”
10 Power cleans, 135/95#
Rest 2 mins

Today’s Link- CrossFit, You’re No Branch Rickey


CrossFit and Leadership

March 12, 2014

Wednesday

Workout of the Day

Conditioning

For time:

100 Double-unders
80 Dumbbell Snatches, alt.
60 Russian KBS, 70/55#
40 Burpees
20 HSPU

Today’s Link- What CrossFit Can Teach You About Leadership


Finally a Run Day!

March 11, 2014

Tuesday

Workout of the Day

Strength

12 mins to establish 1RM Push Press

Conditioning

3 rounds for time:

Run 400m
12 Push Press, 95/65#
9 T2B

Today’s Link- Proposed Sugar Guidelines: Less Than a Soda Per Day


Pretty Well-Balanced CrossFit Article

March 10, 2014

Monday

Workout of the Day

Strength

Back Squat 10@60%, 8@65%, 8@70%, 8@75%

Conditioning

30-20-10 reps for time:

Barbell Lunges, alt.
Situps

Today’s Link- Why CrossFit is Awesome


Open Workout 14.2

March 8, 2014

Saturday

Workout of the Day

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


14.2 Announced!

March 6, 2014

Friday

Workout of the Day

Strength/Skill

15 mins to work on Split Jerk doubles

Conditioning

3 rounds for max reps:

30 sec. AD sprint (cals)
Rest 30 sec.
30 sec. Clean and Jerk, 135/95#
Rest 30 sec.
30 sec. HR Pushups
Rest 30 sec.

Today’s Link- The Secret To Success


Lets See Some PRs Today! #PRjuice

March 5, 2014

Thursday

Workout of the Day

Strength

15 mins to establish 1RM Front Squat

Conditioning

10 rounds for time:

10 Wallball shots, 20/14#
10 Medball Situps, 20/14#

Today’s Link- Study Links Meat, Sugar Consumption To Early Death Among Those Who Choose To Be Happy in Life


Dumbbells?!

March 4, 2014

Wednesday

Workout of the Day

Conditioning

5 min clock:

Row 1000/800m
AMRAP Deadlift 225/155# with remainder of time

Rest 5 mins

AMRAP 5 mins:

10 DB or KB Box Step-over, 20”
10 DB or KB Thruster

*choose a weight you can both do step overs and thruster. No changing weights.

Today’s Link- How To Get Fit in Minutes a Week


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