CrossFit WOD

Tips & Tricks for Avoiding Shoulder Fatigue During Wall Ball Shots

April 13, 2018

Friday

Fitness

Strength

Push Press 3-3-3-3-3-3 

Conditioning

“Karen”
For time:
150 Wallball Shots, 20/14lbs.
then…
800m Run

Sport

A. EMOM 8 mins:
2 Front Squats+ 1 Split Jerk@60%CJ

B.”Karen”
For time:
150 Wallball Shots, 20/14lbs.
then…
For time:
800m Run

C. 3 mins for 18 mins:
Row 400m

 

Today’s Link – Tips & Tricks for Avoiding Shoulder Fatigue During Wall Ball Shots


The Stock Market of Fitness

April 12, 2018

Thursday

Fitness

Conditioning

Every 2 mins for 40 mins:
Station 1: Ski Erg
Station 2: Box Step-up, 24/20″
Station 3: Handstand Walk/Bear Crawl
Station 4: Farmer Walk 

Sport

A. Every 2 mins for 40 mins:
Station 1: AB
Station 2: Burpee BBJO, 24/20″
Station 3: Handstand Walk
Station 4: Double-unders

B. EMOM 5 mins:
10 Deadlifts@60%

 

Today’s Link – The Stock Market of Fitness


Toes to Bar: Getting Them, Improving Your Efficiency & Using Them To Build Your Squat

April 11, 2018

Wednesday

Fitness

Strength

Weighted Pullup 5-5-5-5-5

Conditioning

AMRAP 20 mins:
8 T2B
10 DB Hang CJ, 50/35lbs.
14 Burpees to target

Sport

A. Every 90 seconds for 6 mins:
3 Pause Back Squats@65%
*3 sec pause*

B. AMRAP 20 mins:
8 T2B
10 DB Hang CJ, 50/35lbs.
14 Burpees to target

C. EMOM 10 mins:
10 sec ME AB Sprint

 

Today’s Link – Toes to Bar: Getting Them, Improving Your Efficiency & Using Them to Build Your Squat


Choosing A Strap Length to Make the Most of Muscle-Ups

April 10, 2018

Tuesday

Fitness

Conditioning

AMRAP 12 mins:
6 Bar Muscle-ups
6 Power Snatches, 115/85lbs. 

Sport

 A. AMRAP 12 mins:
6 Ring Muscle-ups
6 Squat Snatches, 135/95lbs.
6 Bar Muscle-ups
6 Squat Snatches, 135/95lbs.

B 4 sets:
8-10 Single Arm DB Bench Press
30 sec chin over bar hold
*use weight if needed*
**rest 1 min**

C. 10 min Ski erg@talking pace

 

Today’s Link – Choosing A Strap Length to Make the Most of Muscle-Ups


Change Your Life in 24 Hours

April 9, 2018

Monday

Fitness

Strength

Front Squat 5-5-5-5-5 

Conditioning

2 min clock:
20 Situps
15 Push Presses, 95/65lbs.
max cal AB
*Rest 2 mins X 5*

Sport

A. Every 2 mins for 8 mins:
6 Back Squats@75%

B. 2 min clock:
20 Situps
15 Push Presses, 95/65lbs.
max cal AB
*Rest 2 mins X 5*

C. 6 Sets:
5 Supinated Weighted C2B Pullups
5 Strict Deficit HSPU
*Rest 1 min*

 


Today’s Link – Change Your Life in 24 Hours


Squad WOD

April 7, 2018

Saturday

Squad WOD

20 Min AMRAP:
20 Thrusters (115/75)
20 Box Jumps (24/20)
20 Burpees
30 Thrusters (95/65)
30 Box Jumps
30 Burpees
40 Thrusters (75/45)
40 Box Jumps
40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time


Simple Rules For Crushing Health And Life

April 6, 2018

Friday

Fitness

For time:
50 KB Lunges, 55/35lbs.
75 DU
50 KBS, 55/35lbs.
75 DU
50 HSPU
75 DU
50 Pullups
75 DU
50 Wallball Shots, 20/14lbs.
75 DU

Today’s Link – Simple Rules For Crushing Health and Life


Stalled Progress? You Probably Aren’t Lifting Heavy Enough

April 5, 2018

Thursday

Fitness

Strength

Bench Press 5-5-5-5-5

Conditioning

5 rounds for time:
12 OHS, 115/75lbs.
2 Rope Climbs

Today’s Link – Stalled Progress? You Probably Aren’t Lifting Heavy Enough


Stuck? Try Doing It Right

April 4, 2018

Wednesday

Fitness

Every 3 mins for 21 mins:
20/15 Cal. AB
1 Clean
*score is total lbs.*

Today’s Link – Stuck? Try Doing It Right


Why Body Language Can Help You Dominate Your Training

April 3, 2018

Tuesday

Fitness

Strength

Weighted Pullup 5-5-5-5-5

Conditioning

For time:
10 DB Hang Clean, 50/35lbs.
20 DB Push Presses, 50/35lbs.
10 Burpees over the DB
*Rest 2 mins X 6*

Today’s Link – Why Body Language Can Help You Dominate Your Training


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