CrossFit WOD

Lessons Learned

January 27, 2014

Monday

Workout of the Day

Strength

Back Squat 5-60%, 5-65%, 5-70%, 5-75%

Conditioning

4 rounds:

6 Thrusters, 135/95#
20 Double unders
6 Thrusters, 135/95#
Rest 1 min

Today’s Link- Nobody Says It, But This Is The Greatest Weightlifting Lesson I’ve Ever Learned


Team Chippa!

January 25, 2014

Saturday

Team Workout of the Day

For time:

90 T2B
120 Burpees
150 Wallball Shots, 20/14#

*Split the work with your partner!


Comparing Olympic Weightlifting Styles

January 24, 2014

Friday

Workout of the Day

Strength

A. Weighted Dips 4×4-6reps
A1. 30 sec. L-hold on Rings

Conditioning

4 rounds for total working time:

15 Deadlift, 275/185#
15 Box Jump, 30/24”
Rest 1:1

Today’s Link- The Gentlemen & The Meathead

 


Getting Stronger During Fat Loss

January 23, 2014

Thursday

Workout of the Day

Strength

Front Squat 5@60%, 5@65%, 5@70%, 5@70%

Conditioning

7 rounds for time:

7 Front Squats, 95/65#
7 Pullups

*FAST *FAST *FAST

Today’s Link- Getting Stronger During Fat Loss Stage


Energy Systems- Glycolytic (obviously not today’s)

January 22, 2014

Wednesday

Workout of the Day

Strength/Skill

10 mins to work on heavy Power clean + Push Jerk- Triples

Conditioning

15 mins clock:

Row 2000/1600m
21 Clean and jerks, 135/95#
30 Bar MU

Today’s Link- Don’t Forget to Get Glycolytic


What’s Your Paleo Percentage?

January 21, 2014

Tuesday

Workout of the Day

Conditioning

5 rounds:

15 OHS, 95/65#
15 KBS, 55/35#
15 Cal. Row
Rest 3 mins

Today’s link- What’s Your Paleo Percentage?


Are You Guilty of Butt Wink ;)

January 20, 2014

Monday

Workout of the Day

Strength

Back Squat 5@60%, 5@65%, 5@70%, 5@75%

Conditioning

For time:

150 Wallball Shots, 20/14#
150 Double-unders
*use any combination of sets and reps to complete
*compare to 10/28/13

Today’s Link-  Are You Guilty of Butt Wink?


Front Rack Lunges!

January 18, 2014

Saturday

Team Workout of the Day

10 rounds for time: (alternating rounds with partner)

5 Front Squats, 115/75#
10 Front Rack Lunges, 115/75#
15 Situps
20m Shuttle Sprint


Funny Friday Read

January 17, 2014

Friday

Workout of the Day

Strength

Clean and jerk- 15 mins singles *work on technique, not maxing out

Conditioning

7 min ladder:

3 clean and jerks, 135/95#
3 T2B
6 clean and jerks, 135/95#
6 T2B
9,12,15,18 etc.

Today’s Link- Top 12 Reasons Why This 47 year old Hates CrossFit

 


CrossFit and Competition

January 16, 2014

Thursday

Workout of the Day

Strength

A. Weighted Pullup 3×4-6 reps
A1. Weighted Ring Dip 3×4-6 reps

Conditioning

AMRAP 10 mins:

5 Push Press, 115/75#
10 Deadlift, 115/75#
15 Box Jumps, 24/20”

Today’s Link- How Do We Honor Kevin Ogar


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