CrossFit WOD

Pukie Says, “No Vomiting in the Lobby”

January 8, 2018

Tuesday

Fitness

Conditioning

For max reps:
60 sec- Ski Erg
*Rest 30 sec*
60 sec- Burpee Box Jump-over, 24/20″
*Rest 30 sec*
60- sec- Side Plank (30R/30L)
*rest 30 sec X 5*

Sport

A. For max reps:
60 sec- Ski Erg
*Rest 30 sec*
60 sec- Burpee Box Jump-over, 24/20″
*Rest 30 sec*
60- sec- Side Plank (30R/30L)
*rest 30 sec X 5*

B. 4 sets:
:30 sec- max ring muscle-ups
Rest 1 min
:30 sec- max bar muscle-ups
Rest 1 min

 

Today’s Link – Pukie Says, “No Vomiting in the Lobby”


S.M.A.R.T. Goal Setting

January 7, 2018

Monday

Fitness

Strength

Weighted Strict Ring Dip 5-5-5-5-5 

Conditioning

 For time:
21 KB Deadlifts, 70/55lbs.
15 T2B
9 Cal. AB
*Rest 3 mins X 4*

Sport

A. EMOM 3 mins:
3 Back Squats@80%
Every 2 mins for 8 mins:
3 Back Squats@85%

B. For time:
9 Cal. AB
15 T2B
21 KB Deadlifts, 70/55lbs.
*Rest 3 mins X 4*

C. Row 20 mins for max meters”

 

Today’s Link – S.M.A.R.T. Goal Setting


Squad WOD

January 6, 2018

Saturday

Squad WOD

For time:
Row 2500m
250 DB Front Rack Lunges, 50/35lbs.
250 Pushups
*Both partners must work at the same time. Partition reps as needed.*


Nothing Will Change This Year If You Don’t

January 4, 2018

Friday

Fitness

Strength

Strict Press 5-5-5-5-5 

WOD of the Week

27-21-15-9 reps for time:
Deadlift, 205/135lbs.
Cal. Ski Erg 

Sport

A. Strict Press 3-3-3-3-3


B. 27-21-15-9 reps for time:
Deadlift, 205/135lbs.
Cal. Ski Erg


C.  Row 20 minutes for max meters

 

Today’s Link – Nothing Will Change This Year If you Don’t


Creating the Habit of Going to the Gym

January 3, 2018

Thursday

Fitness

Conditioning

Every 2 mins for 20 mins:
6 Squat Snatches, 135/95lbs.
12 Pistols, alt.
6 Bar-facing Burpees*

Sport

Every 2 mins for 20 mins:
6 Squat Snatches, 135/95lbs.
12 Pistols, alt.
6 Bar-facing Burpees

B. 4 sets:
:20 sec- max L-Sit Ring Dips
*Rest :40 sec*
:20 sec- T2B
*Rest :40 sec* 

 

Today’s Link – Creating the Habit of Going to the Gym


Finding the Inner Athlete

January 2, 2018

Wednesday

Fitness

Strength

Front Squat 2-2-2-2-2

Conditioning

 3 rounds for time:
25 Push Presses, 75/55lbs.
25 Box Jumps, 24/20″

Sport

A. EMOM 7 mins:
Clean + Hang Clean + Front Squat *building*

B. 3 rounds for time:
25 Push Presses, 75/55lbs.
25 Box Jumps, 24/20″

C. 4 sets:
:30 sec- max ring muscle-ups
*Rest 1 min*
:30 sec- max bar muscle-ups
*Rest 1 min*

 

Today’s Link – Finding the Inner Athlete


Say I Do to Your Health

January 1, 2018

Tuesday

Fitness

Conditioning

 40 sec- Strict Pull-ups
*Rest 20 sec*
40 sec- DB Thrusters, 50/35lbs.
*Rest 20 sec*
40 sec- Double-unders
*Rest 2:20 sec. x 5*

Sport

 A. 40 sec- Strict Pull-ups
*Rest 20 sec*
40 sec- DB Thrusters, 50/35lbs.
*Rest 20 sec*
40 sec- Double-unders
*Rest 2:20 sec. x 5*

B. Back Squat 3×3@80%”

 

Today’s Link – Say I Do to Your Health


Squad WOD Assemble!!!

December 29, 2017

Saturday

Squad WOD

 For time:
100 DB OHS, 50/35lbs.
100 T2B
100 Cal. Ski Erg


Crack the Code of Your Metabolism

December 28, 2017

Friday

Fitness

 For max reps:
90 sec – Box step-ups, 24/20″
*Rest 30 sec*
90 sec – SB Carry, 100/80lbs.
*Rest 30 sec*
90 sec – Side Plank (alt sides every round)
*Rest 30 sec*
X 4

Sport

A. For max reps:
90 sec – Box step-ups, 24/20″
*Rest 30 sec*
90 sec – SB Carry, 100/80lbs.
*Rest 30 sec*
90 sec – Side Plank (alt sides every round)
*Rest 30 sec*
X 4


B. Back Squat, 3×3@85% 

 

Today’s Link – Crack the Code of Your Metabolism


Own Your Fitness

December 27, 2017

Thursday

Fitness

Strength

 Back Squat 2-2-2-2-2

Conditioning

 AMRAP 9 mins:
15 Wallball Shots, 20/14lbs.
12 Box Jump overs, 24/20″

Sport

A. EMOM 7 mins:
3 tng Clean & Jerks *building*

B. AMRAP 9 mins:
15 Wallball Shots, 30/20lbs.
12 Box Jump overs, 24/20″


C. 20 sec. Ski Erg sprint
*Rest 1:40 X 5*

 

Today’s Link – Own Your Fitness


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