CrossFit WOD

Strength Is A Relative Term

December 3, 2018

Monday

Fitness

Conditioning

EMOM 28 mins:
Min 1 – 5 Hang Power Snatches, 115/75lbs.
Min 2 – 10 Pistols, alt.
Min 3 – 15 Cal. Ski Erg
Min 4 – Rest

Sport

A. EMOM 28 mins:
Min 1 – 5 Snatches, 155/105lbs.
Min 2 – 10 Pistols, alt.
Min 3 – 15 Cal. Ski Erg
Min 4 – Rest

B. Row, Bike or Run for total distance:
3:00 work /1:00 walk X 5

Today’s Link – Strength Is A Relative Term


Squad WOD Assemble!!

December 1, 2018

Saturday

Squad WOD

AMRAP 20 mins:
25 Pullups
50 Wallball Shots, 20/14lbs.
+
Max rep burpees to plate
*teams of 3*
**2 athletes attack the AMRAP, while athlete #3 attacks the burpees**
***athletes may switch only after a completed round***


Recovery Pseudoscience: On Thin Ice

November 30, 2018

Friday

Fitness

Strength

Box Squat 1-1-1-1-1-1-1

Conditioning

AMRAP 12 mins:
20 T2B
35 Thrusters, 45/35lbs
50 Cal. Row
*compare 11/16*

Sport

A. Back Squat, build up to a heavy triple

B. AMRAP 12 mins:
20 T2B
35 Thrusters, 45/35lbs
50 Cal. Row
*compare 11/16*

C. 30 mins of monostructural

Today’s Link – Recovery Pseudoscience: On Thin Ice


Stress Is Growth

November 29, 2018

Thursday

Fitness

Strength

Sumo Deadlift 3-3-3-3-3

Conditioning

EMOM 20 mins:
min 1 – 80ft Sled push
min 2 – 15 Burpees over P-bars
min 3 – 3 Strict Muscle-up
min 4 – 30 sec- Hollow Hold

Sport

A. EMOM 10 mins:
3 tng Clean & Jerks *building*

B. EMOM 20 mins:
min 1 – 80ft Sled push
min 2 – 15 Burpees over P-bars
min 3 – 3 Strict Muscle-up
min 4 – 30 sec- Hollow Hold

C. 5 sets:
20 Pistols, alt.
80ft. SB OH Carry, 100/80lbs.

Today’s Link – Stress Is Growth


Energize Your Willpower

November 28, 2018

Wednesday

Fitness

Strength

DB Z-Press 3×8-10

WOD of the Week

For time:
2000/1500m Row
100 Kettlebell Swings, 55/35lbs.
50 Wallball Shots, 20/14lbs.

Sport

A. Every 90 seconds for 12 mins:
2 Front Squats + 1 Jerk
*build to a heavy single*

B. For time:
2000/1500m Row
100 Kettlebell Swings, 55/35lbs.
50 Wallball Shots, 30/20lbs.

C. 5 sets:
30 sec – max bar muscle-ups
*Rest 30 sec*
30 sec – max strict hspu
*Rest 1 min*

Today’s Link – Energize Your Willpower


Doctors on Easier Menopause Through CrossFit

November 27, 2018

Tuesday

Fitness

Conditioning

For max reps:
40 sec – Alt. DB Split Jerks, 50/35lbs.
*Rest 20 sec*
40 sec – L-Sit on Rings
*Rest 20 sec*
40 sec – DU
*Rest 20 sec*
40 sec – Ball Slam
*Rest 1:20*
X 5

Sport

A. For max reps:
40 sec – Alt. DB Spit Jerks, 50/35lbs.
*Rest 20 sec*
40 sec – L-Sit on Rings
*Rest 20 sec*
40 sec – DU
*Rest 20 sec*
40 sec – Ball Slam
*Rest 1:20*
X 5

B. 3 rounds for time:
22 Burpees to target
11 Cal. AB

Today’s Link – Doctors on Easier Menopause Through CrossFit


How to Wash Your Smelly Knee Sleeves

November 26, 2018

Monday

Fitness

Strength

OHS@3301; 2-2-2-2-2-2-2

Conditioning

Every 2 mins for 12 mins:
18 Goblet Squat, 55/35lbs.
9 Pull-ups

Sport

A. AMRAP 5 mins:
Snatch@90%

B. Every 2 mins for 12 mins:
18 DB OHS, 50/35lbs.
9 C2B Pull-ups

C. Row 500m
*Rest 1:1 X 6*

Today’s Link – How to Wash Your Smelly Knee Sleeves


Squad WOD

November 24, 2018

Saturday

Squad WOD

“Follow The Leader Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift, 275/185lbs.
Bench Press, 185/125lbs.
Squat Clean, 135/95lbs.
*teams of 3*


Thanksgiving Hangover

November 23, 2018

Friday

Fitness

EMOM 30 mins:
min 1 – max cal AB
min 2 – max rep DB Step-over
min 3 – max sec Superman
min 4 – max rep Rope Climb
min 5 – rest

Sport

A. EMOM 30 mins:
min 1 – max cal AB
min 2 – max rep DB Step-over
min 3 – max sec Superman
min 4 – max rep Rope Climb
min 5 – rest

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

 


Happy Thanksgiving!!

November 22, 2018

Thursday

NECF 5k Medball Turkey Trot!!!


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