CrossFit WOD

Move It! You’re Old, You’re Not Dead

August 7, 2018

Tuesday

Fitness

Conditioning

For time:
8 Power Snatches, 95/65lbs.
Run 200m
8 Power Snatches, 95/65lbs.
*Rest 3 mins X 6*

Sport

A. For time:
8 Power Snatches, 95/65lbs.
Run 200m
8 Power Snatches, 95/65lbs.
*Rest 3 mins X 6*

B. Box Squat 2-2-2-2-2

Today’s Link – Move It! You’re Old, You’re Not Dead


Mistakes Teach Us As They Reveal Our Humanity

August 6, 2018

Monday

Fitness

Strength

Clean 1-1-1-1-1

Conditioning

AMRAP 12 mins:
8 DB Thrusters, 50/35lbs.
12 Pull-ups
36 Double-unders

Sport

A. Clean 1-1-1-1-1

B. AMRAP 12 mins:
8 DB Thrusters, 50/35lbs.
12 C2B Pull-ups
36 Double-unders

C. 3 rounds:
18 T2B
18 Burpees
18 Wallball Shots, 30/20lbs.
*Rest 3 mins*

**increase pace each round**

Today’s Link – Mistakes Teach Us As They Reveal Our Humanity


Squad WOD Assemble!!

August 4, 2018

Saturday

Squad WOD

AMRAP 25 mins:
15 OHS, 95/65lbs
12 T2B

*while partner 1 completes a round of OHS & T2B, partner 2 will accumulate max calories on the AB*

**Partners will switch every round**

***score is total rounds & total calories*


Don’t Laugh, Hate, Or Yawn Watching The CrossFit Games

August 3, 2018

Friday

Fitness

WOD of the Week

For time:
50 Box Step-ups, 24/20″
35 Deadlifts, 165/115lbs.
20 Ring Dips
50 Box Jumps, 24/20″
35 HSPU
20 Power Cleans, 165/115lbs.

Sport

A. For time:
50 Box Step-ups, 24/20″
35 Deadlifts,165/115lbs.
20 Ring Dips
50 Box Jumps, 24/20″
35 HSPU
20 Power Cleans, 165/115lbs.

B. 1.5 mile run
*marbledale route*

Today’s Link – Don’t Laugh, Hate, Or Yawn Watching the CrossFit Games


Women, Weightlifting, Nutrition and Metabolism

August 2, 2018

Thursday

Fitness

Conditioning

For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – Russian Twists, 35/25lbs.
*Rest 30 sec*
30 sec – Double-unders
*Rest 30 sec*
X 7

Sport

A. For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – Russian Twists, 35/25lbs.
*Rest 30 sec*
30 sec – Double-unders
*Rest 30 sec*
X 7

B. Every 30 seconds for 5 mins:
1 Clean & Jerk@65%

Today’s Link – Women, Weightlifting, Nutrition and Metabolism


Don’t Be A Wimp; Train Your Willpower

August 1, 2018

Wednesday

Fitness

Strength

EMOM 7 mins:
3 Weighted Supinated Pull-ups

Conditioning

Every 2 mins for 22 mins:
12 Wallball Shots, 20/14lbs.
8/6 Cal. Ski Erg

Sport

A. Pause Front Squat 4×2@80%

B. Every 2 mins for 22 mins:
12 Wallball Shots, 30/20lbs.
8/6 Cal. Ski Erg

C. EMOM 8 mins:
even: Max set UB C2B Pullups
odd: 15 Burpee Box Jump overs, 24/20″

Today’s Link – Don’t Be A Wimp; Train Your Willpower


Why Strength Is So Important to A CrossFit Athlete

July 31, 2018

Tuesday

Fitness

Strength

Snatch 1RM

Conditioning

5 rounds for time:
16 DB Snatches, 50/35lbs.
8 T2B

Sport

A. EMOM 7 mins:
3 tng Power Snatches@70%

B. 5 rounds for time:
16 DB Snatches, 50/35lbs.
8 T2B

C. For time:
15 HSPU
55 DU
15 Burpees
*Rest 2 mins X 4*
**increase pace each round**

Today’s Link – Why Strength Is So Important to A CrossFit Athlete


Low-Carb Diets Effect Men and Women Differently

July 30, 2018

Monday

Fitness

Strength

Front Squat 1-1-1-1-1

Conditioning

4 mins clock:
Run 400m
25 Back Squats, 135/95lbs.
Max Bar-Muscle-ups
*Rest 2 mins X 3*

Sport

A. Box Squat 3-3-3-3-3

B. 4 mins clock:
Run 400m
25 Back Squats, 135/95lbs.
Max Bar-Muscle-ups
*Rest 2 mins X 3*

C. AB 20/15 cals.
*Rest 1 min X 7*
**increase pace each round**

Low-Carb Diets Effect Men and Women Differently


Squad WOD Assemble!

July 28, 2018

Saturday

Squad WOD

10 rounds for time:
20 Wallball Shots, 20/14lbs.
20 Medball Sit-ups, 20/14lbs.
20 Box Jump overs, 24/20″
*alt. rounds*


Why Does Cardio Get All the Credit?

July 27, 2018

Friday

Fitness

Strength

Bench Press 3-3-3-3-3

Conditioning

For time:
10 Cal. AB
10 Thrusters, 135/95lbs.
10 Burpees over the bar
10 Power Cleans, 135/95lbs.
10 Burpees over the bar
10 Hang Power Snatches, 135/95lbs.
10 Burpees over the bar
10 Front Squats, 135/95lbs.
10 Burpees over the bar
10 Cal. AB

Sport

A. Every 90 seconds for 9 mins:
3 Cleans@80%

B. For time:
10 Cal. AB
10 Thrusters, 135/95lbs.
10 Burpees over the bar
10 Power Cleans, 135/95lbs.
10 Burpees over the bar
10 Hang Power Snatches, 135/95lbs.
10 Burpees over the bar
10 Front Squats, 135/95lbs.
10 Burpees over the bar
10 Cal. AB

C. For time:
10 HSPU
20 Wallball Shots, 30/20lbs.
10 Burpee Box Jump-overs, 24/20″
*Rest 2 mins X 4*
**increase pace each round**

Today’s Link – Why Does Cardio Get All the Credit?


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