CrossFit WOD

The Importance of Values

October 8, 2018

Monday

Fitness

Strength

Pause Front Squat 3-3-3-3-3-3

Conditioning

“2018 WODAPOOLZA WOD 1”
For time:
150 DU
60 Wallball Shots, 20/14lbs.
30 C2B Pull-ups
150 DU

Sport

A. Back Squat 5RM

B. “2018 WODAPOOLZA WOD 1”
For time:
150 DU
60 Wallball Shots, 20/14lbs.
30 C2B Pull-ups
150 DU

C. 4 sets:
50ft Handstand Walk
20 Pistols, alt.

Today’s Link – The Importance of Values


Squad WOD Assemble!!!

October 6, 2018

Saturday

Squad WOD

For time:
10 rounds:
200m Medball Relay Run, 20/14lbs.
then…
10 rounds:
10 Pullups
10 OHS, 95/65lbs.
alt. rounds
then…
10 rounds:
200m Medball Relay Run, 20/14lbs.


Breaking Down Delayed Onset Muscle Soreness

October 5, 2018

Friday

Fitness

Strength

Seated Strict Press 5-5-5-5-5

WOD of the Week

3 rounds for time:
18 Cal. Row
16 Burpees over the erg
12 Pistols, alt.

Sport

A. Every 90 seconds for 12 mins:
5 Push Jerks *building*

B. 3 rounds for time:
18 Cal. Row
16 Burpees over the erg
12 Pistols, alt.

C. AMRAP 5 mins:
5 HSPU
25 DU

Today’s Link – Breaking Down Delayed Onset Muscle Soreness


Why Women Can Handle More Training Volume Than Men

October 4, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
2 Power clean & Push Jerks
*building*

Conditioning

For time:
42 DU
21 DB Thrusters, 50/35lbs.
30 DU
15 DB thrusters, 50/35lbs.
18 DU
9 DB Thrusters, 50/35lbs.

Sport

A. EMOM 3 mins:
3 Squat Snatches@70%
EMOM 3 mins:
5 tng Power Snatches@60%

B. For time:
42 DU
21 DB Thrusters, 50/35lbs.
30 DU
15 DB thrusters, 50/35lbs.
18 DU
9 DB Thrusters, 50/35lbs.

C. Marbledale run or 1.5 mile run

Today’s Link – Why Women Can Handle More Training Volume Than Men


2 Ways That Chewing Thoroughly Can Help You Lose Weight

October 3, 2018

Wednesday

Fitness

Strength

Weighted Pull-up 5-5-5-5-5-5

Conditioning

On a 20 minute continuous clock, for total reps:
1 min – Deadlift, 135/95lbs.
1 min – Push-ups
1 min – Box Jumps, 24/20″
1 min – rest

Sport

A. Every 2 mins for 10 mins:
2 Front Squats + 1 Jerk *building*

B. On a 20 minute continuous clock, for total reps:
1 min – Deadlift, 135/95lbs.
1 min – Push-ups
1 min – Box Jumps, 24/20″
1 min – rest

C. 4 sets:
3-5 Strict Muscle-ups
20 GHD Sit-ups

Today’s Link – 2 Ways That Chewing Thoroughly Can Help You Lose Weight


The Religion Of Dieting

October 2, 2018

Tuesday

Fitness

Strength

3 Position Pause Back Squat 3-3-3-3-3

Conditioning

50-35-20 reps for time:
Wallball Shots, 20/14lbs.
Sit-ups

Sport

A. Power Clean 1.1.1.1.1, rest 10 sec; rest 90 sec X 4

B. 50-35-20 reps for time:
Wallball Shots, 30/20lbs.
Sit-ups

C. For max distance:
30 minute of either run, bike, ski or row

Today’s Link – The Religion Of Dieting


What’s the Best Way to Measure Body Composition?

October 1, 2018

Monday

Fitness

Every 5 mins for 30 mins:
6 Power Snatches, 135/95lbs.
9 Push Jerk, 135/95lbs.
500m Run

Sport

A. Every 5 mins for 30 mins:
6 Power Snatches, 135/95lbs.
9 Push Jerk, 135/95lbs.
500m Run

B. Back Squat 8RM

 

Today’s Link – What’s the Best Way to Measure Body Composition?


WESTCHESTER FITNESS FESTIVAL

September 30, 2018

NO CLASSES TODAY

COME JOIN US FOR THE WESTCHESTER FITNESS FESTIVAL

AND CHEER ON ALL OF OUR COMPETING ATHLETES


Squad WOD Assemble!!

September 29, 2018

Saturday

Squad WOD

AMRAP 16 mins:
4 Deadlifts, 135/95lbs.
4 Power Cleans, 135/95lbs.
4 Front Squats, 135/95lbs.
4 Push Jerks, 135/95lbs.
+
Max cal.row
*1 partner does the AMRAP, while 1 partner rows*
**switch as needed**


What’s the Best Way to Measure Body Composition?

September 28, 2018

Friday

Fitness

WOD of the Week

For time:
100 Thrusters, 95/65lbs.
*200m run each time you drop the bar*

Sport

A. For time:
100 Thrusters, 95/65lbs.
*200m run each time you drop the bar*
B. Row 500m
*Rest 2 mins X 6*

Today’s Link – What’s the Best Way to Measure Body Composition?


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