CrossFit WOD

Becoming Comfortable With the Uncomfortable

August 12, 2019

Monday

Fitness

WOD 1

“Annie”
50-40-30-20-10 reps for time:
DU
Sit-ups
*Coach Kristal*

WOD 2

“Randy”
For time:
75 Power Snatches, 75/55lbs.
*Coach Steve*

Sport

A. “Annie”
50-40-30-20-10 reps for time:
DU
Situps
*Coach Kristal*

B. “Randy”
For time:
75 Power Snatches, 75/55lbs.
*Coach Steve*

C. For time:
Row 5K

Today’s Link – Becoming Comfortable With the Uncomfortable


Squad WOD Assemble!!!

August 10, 2019

Saturday

Squad WOD

Eastchester

“Assault To Bob”
3 rounds for time:
25/18 cal. AB
30 T2B
200m SB Carry, 100/80

Squad WOD

Hawthorne

“Assault To Bob”
3 rounds for time:
25/18 cal. AB
30 T2B
200m Sled Push, 135/95

 


Breaking Down Handstand Walks

August 9, 2019

Friday

Fitness

Strength

Box Squat 5-5-5-5-5

Conditioning

“Second Cut”
For time:
800m Row
66 KB Push presses, 35/25lbs.
120ft. Handstand Walk

Sport

A. Every 2 mins for 10 mins:
3 Back Squats@80%
5 Broad Jumps

B. “Second Cut”
For time:
800m Row
66 KB Push presses, 35/25lbs.
120ft. Handstand Walk

Today’s Link – Breaking Down Handstand Walks


Whys Are For Beginners

August 8, 2019

Thursday

Fitness

Strength

“Clean”
225lbs + 10lbs EMOM
135+10lbs. EMOM
*until failure*

Conditioning

“Ruck”
For time:
2400m Run
*load your backpack as follows*
*lap 1 = empty
*lap 2 = 20/15lbs.
*lap 3 = 35/20lbs.

Sport

A. “Clean”
225lbs + 10lbs EMOM
135+10lbs. EMOM
*until failure*

B. “Ruck”
For time:
2400m Run
*lap 1 = empty
*lap 2 = 20/15lbs.
*lap 3 = 35/20lbs.

Today’s Link – Whys Are or Beginners


The Absolute Worst Fitness Trends

August 7, 2019

Wednesday

Fitness

“Two Ropes”
5 rounds for time of:
3 rope climbs
15 front squats, 95/65lbs.
60 double-unders

Sport

A. “Two Ropes”
5 rounds for time of:
3 rope climbs
15 front squats, 115/75lbs.
60 double-unders

B1. Strict Press 5-5-5-5-5
B2. Strict Muscle-up 5×3-5

Today’s Link – The Absolute Worst Fitness Trends


Bulletproof Your Ankles

August 6, 2019

Tuesday

Fitness

“Mary”
AMRAP 20 mins:
5 HSPU
10 Pistols, alt.
15 Pull-ups

Sport

A. “Mary”
AMRAP 20 mins:
5 HSPU
10 Pistols, alt.
15 Pull-ups

B. EMOM 12 mins:
1 Snatch@85%

Today’s Link – Bulletproof Your Ankles


Training Is Data Driven, But Not How You Think

August 5, 2019

Monday

Fitness

CF Games WOD Week

Day One

“Ringer 1”
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
*ladies do 21/15/9 on AB*

At the 10 min mark begin…

“Ringer 2”
15-10-5 reps for time of:
Burpees over the bar
Overhead squats, 95/65lbs.

Sport

A. “Ringer 1”
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

At the 10 min mark begin…

“Ringer 2”
15-10-5 reps for time of:
Bar-facing Burpees
Overhead squats, 135/95lbs.

B. Row 20 minutes @ recovery pace

Today’s Link – Training Is Data Driven, But Not How You Think


Squad WOD Assemble!!!

August 3, 2019

Saturday

Squad WOD

CF Games 2019
“Down & Back Chipper”
800m run
30 HSPUs
40 DB thrusters, 50/35
60 box jump-overs, 24/20″
60 power cleans, 155/105
60 box jump-overs, 24/20″
40 DB thrusters, 50/35
30 HSPUs
800m run


Too Damn Hard

August 2, 2019

Friday

Fitness

Strength

EMOM 12 mins:
Even: 10-15 Toes to Rings
Odd: 50ft. Handstand Walk

Conditioning

3 rounds for time:
Run 800m
35 Wallball Shots, 20/14lbs.
20 Cal. AB

Sport

A. EMOM 12 mins:
Even: 10-15 Toes to Rings
Odd: 50ft. Handstand Walk

B. 3 rounds for time:
Run 800m
35 Wallball Shots, 30/20lbs.
20 Cal. AB

C. 5 sets:
30 sec – max c2B pullups
*Rest 30 sec*
30 sec – max push presses, 115/75lbs.
*Rest 30 sec*

Today’s Link – Too Damn Hard


It All Depends On Your Goal

August 1, 2019

Thursday

Fitness

Every 6 mins for 36 mins:
15 Bent over KB Rows, 35/25lbs.
10 Plyo Push-ups
20 DB Step-overs, 35/20lbs.

Sport

A. Every 6 mins for 36 mins:
15 Bent over KB Rows, 35/25lbs.
10 Plyo Push-ups
20 DB Step-overs, 35/20lbs.

B. Row 15 mins for distance

Today’s Link – It All Depends On Your Goal


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