CrossFit WOD

Eat Big, Lift Big

April 2, 2014

Wednesday

Workout of the Day

Strength

Hi-Hang Power Snatch 5-5-5-5-5

Conditioning

5 rounds for time:

20 Dumbbell Snatches, alt.
Run 400m

Today’s Link- How to Get Big While Doing CrossFit


Very Cool Article on Liz, Jay and Katie!

April 1, 2014

Tuesday

Workout of the Day

Strength

15 mins to establish 1RM Strict Press

Conditioning

30-20-10 reps for time:

Push Press, 75/55#
Pullups

Today’s Link- The Adams Family


“Plandomization”

March 31, 2014

Monday

Workout of the Day

Strength

A. Back Squat 8-65%, 8-70%, 6-80%, 6-85%
A1.  30 sec. L-Hold

Conditioning

3 rounds:

30 Wallball shots, 20/14#
15  KB SDHP, 70/55#
10 Burpee Box Jumps, 24/20”
Rest 3 mins

Today’s Link- Plandomization: CrossFit, Periodization and Planning


14.5!

March 29, 2014

Saturday

Workout of the Day

“Open WOD 14.5”

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees


Starches

March 28, 2014

Friday

Workout of the Day

Strength

Weighted Pullup 3-3-3-3-3

Conditioning

EMOM 12 mins

3 Ring Dips
6 Situps
9 Russian KBS, 70/55#

Today’s Link- The Definitive Guide To Resistant Starch


Max Effort Black Box

March 27, 2014

Thursday

Workout of the Day

Strength

Front Squat 5-60%, 5@65%, 2×5@70%

Conditioning

For time:

20 Back Squats, 135/95#
15 T2B
20 Lunges, 135/95#
15 T2B
20 Back Squats, 135/95

Today’s Link- The Origins and Applications of The Max Effort Black Box Concept


Fear of Denim?

March 26, 2014

Wednesday

Workout of the Day

Strength

Power clean 2-2-2-2-2

Conditioning

AMRAP 15 mins:

9 Deadlifts, 155/105#
12 HR Pushups
15 Box Jumps, 24/20”

Today’s Link- Fit For The Fittest


Why Don’t Olympic Weightlifters OverHead Squat

March 25, 2014

Tuesday

Workout of the Day

Strength

Push Jerk 5×5@70%

Conditioning

21-15-9 reps for time:

Row (cals.)
Push Jerk, 95/65#

Today’s Link- Why Don’t Olympic Weightlifters Overhead Squat?


50 Ways To Get Better At CrossFit

March 24, 2014

Monday

Workout of the Day

Strength

Back Squat 10-60%, 8-70%, 8-75%, 8-80%

 Conditioning

3 rounds:

AMRAP 3 mins:
10 Thrusters, 75/55#
5 Burpees
Rest 3 mins

Today’s Link- 50 Ways To Get Better At CrossFit


Open Workout 14.4!

March 22, 2014

Saturday

Workout of the Day

“Open Workout 14.4”

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups


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