CrossFit WOD

Getting Your Success In 2019 Means Starting Today

June 6, 2018

Wednesday

Fitness

Strength

Strict Press 3-3-3-3-3

WOD of the Week

5 rounds for time:
200m Run
6 SB Cleans, 100/80lbs.

Sport

A. Every 90 seconds for 6 mins:
1 Pause Back Squat@85%

B. 5 rounds for time:
200m Run
6 SB Cleans, 100/80lbs.

C. EMOM 20 mins:
30 DU
1 Snatch@75%

Today’s Link – Getting Your Success In 2019 Means Starting Today


9 Mental Strategies To Master The Basics Of Training

June 5, 2018

Tuesday

Fitness

Strength

Front Squat 3RM

Conditioning

7 min ladder of 3,6,9,12,15, etc:
Front Squat, 135/95lbs.
C2B Pull-ups

Sport

A. Every 2 mins for 12 mins:
2 Back Squats@85%+10lbs.

B. 7 min ladder of 3,6,9,12,15, etc:
Front Squat, 135/95lbs.
C2B Pull-ups

C. Marbledale route OR 1.5 mile run

Today’s Link – 9 Mental Strategies To Master The Basics Of Training


5 Tips For A Stronger Deadlift

June 4, 2018

Monday

Fitness

Conditioning

AMRAP 3 mins:
21 Deadlift, 225/155lbs.
21 T2B
21 Cal. Ski Erg
*Rest 3 mins*

AMRAP 3 mins:
15 Deadlift, 225/155lbs.
15 T2B
15 Cal. Ski Erg
*Rest 3 mins*

AMRAP 3 mins:
9 Deadlift, 225/155lbs.
9 T2B
9 Cal. Ski Erg

Sport

A. AMRAP 3 mins:
21 Deadlift, 225/155lbs.
21 T2B
21 Cal. Ski Erg
*Rest 3 mins*

AMRAP 3 mins:
15 Deadlift, 225/155lbs.
15 T2B
15 Cal. Ski Erg
*Rest 3 mins*

AMRAP 3 mins:
9 Deadlift, 225/155lbs.
9 T2B
9 Cal. Ski Erg

B. Every 30 seconds for 6 mins:
3 Kipping Deficit HSPU

Today’s Link – 5 Tips For A Stronger Deadlift


SQUAD WOD ASSEMBLE!!

June 2, 2018

Saturday

Squad WOD

“Team Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 275/185lbs.
Bench Press, 185/125lbs.
Squat Clean, 135/85lbs.


Coach, Trainer, Or Entertainer

June 1, 2018

Friday

Fitness

Strength

EMOM 8 mins:
5 Strict T2B or T2R
*add tempo if 5 are achieved*

Conditioning

For time:
15 DB Power Cleans, 50/35lbs.
10 Ring Dips
*Rest 2 mins X 5*

Sport

A. Every 90 seconds for 9 mins:
3 Deadlifts@90%

B. For time:
15 DB Power Cleans, 50/35lbs.
10 Ring Dips
*Rest 2 mins X 5*

C. Marbledale route OR 1.5 mile run

Today’s Link – Coach, Trainer, Or Entertainer


Making Time to Switch Off

May 31, 2018

Thursday

Fitness

Strength

DB OHS 4×8-10

Conditioning

For max reps:
60 sec – DB Step-ups, 50/35lbs.
*Rest 30 sec*
60 sec- DU
*Rest 30 sec*
X 5
*box height 24/20″*

Sport

A. EMOM 7 mins:
1 Pull + 1 Snatch *building

B. For max reps:
60 sec – DB Step-ups, 50/35lbs.
*Rest 30 sec*
60 sec- DU
*Rest 30 sec*
X 5
*box height 24/20″*

C. 5 sets:
30 sec – Burpees
30 sec – C2B Pullups
30 sec – L-Sit Ring Dips
30 sec – Rest

Today’s Link – Making Time to Switch Off


Squat Because Your Brain Needs Strong Legs

May 30, 2018

Wednesday

Fitness

Strength

Back Squat 3RM

WOD of the Week

Every 6 mins for 30 mins:
400m Run
50ft OH Walking Lunge, 50/35lbs.
15 HSPU

Sport

A. Every 6 mins for 30 mins:
400m Run
50ft OH Walking Lunge, 50/35lbs.
15 HSPU

B. Every 90 seconds for 6 mins:
2 Pause Front Squats@80%

Today’s Link – Squat Because Your Brain Needs Strong Legs


Master the Basics of Rope Climbs With These 4 Drills

May 29, 2018

Tuesday

Fitness

Strength

Strict Press 3-3-3-3-3

Conditioning

For time:
30 Cal.AB
20 Hang Power Snatch, 95/65lbs.
10 Rope Climbs

Sport

A. Every 2 mins for 12 mins:
2 Back Squats@85%+5lbs.

B. For time:
30 Cal.AB
20 Hang Power Snatch, 95/65lbs.
10 Rope Climbs

C. For time:
500m Row@ME
*Rest 4 mins*
Row 500m@+12-15 sec of ME
*Rest 2 mins X 3*

Today’s Link – Master the Basics of Rope Climbs With These 4 Drills


Memorial Day

May 28, 2018

Monday

“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
*partition reps as needed*


Squad WOD Assemble

May 26, 2018

Saturday

Squad WOD

For time:
60 Deadlifts, 225/155lbs.
60 Bar-facing Burpees
60 Front Squat, 135/95lbs.
*partners will alt. 200m runs until all reps are completed*


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