CrossFit WOD

9 Things You Probably Didn’t Know About CrossFit

June 13, 2019

Thursday

Fitness

“Let’s Flow!”

A1. Front Squat, 3-3-3-3-3
A2. Reverse Lunge, 5×12 alt.
A3. Wallball Shot, 5×15-20

B. Every 90 seconds for 12 mins:
30 sec AB Sprint for max cals. 

Sport

A1. Front Squat, 3-3-3-3-3
A2. Reverse Lunge, 5×12 alt.
A3. Wallball Shot, 5×15-20

B. Every 3 mins for 12 mins:
30 sec AB Sprint for max cals.
*Pure Max Efforts!*

Today’s Link – 9 Things You Probably Didn’t know About CrossFit


It’s Only Me vs. Me

June 12, 2019

Wednesday

Fitness

Strength

Push Press 3-3-3-3-3

Conditioning

7 rounds for time:
12 Box Jumps, 24/20″
14 DB Snatches, 50/35lbs.
8 Ring Dips

Sport

A. 3 Push Jerks + 1 Split Jerk
X 5 sets *building*

B. 7 rounds for time:
12 Box Jumps, 24/20″”
14 DB Snatches, 50/35lbs.
8 Ring Dips

C. 5 sets:
50ft. Handstand Walk
12 GHD Situps

Today’s Link – It’s Only Me vs. Me


To Scale Or Not to Scale?

June 11, 2019

Tuesday

Fitness

Strength

A1. Back Squat 2-2-2-2-2
A2. DB Jump Squat 5×10

Conditioning

“Open Qual Workout”
AMRAP 8 mins:
45 Thrusters, 95/65lbs.
45 T2B
45 Power Cleans, 95/65lbs.
45 C2B Pull-ups

Sport

A. Every 2 mins for 12 mins:
10 Bar-Facing Burpees
1 Clean & Jerk@85%

B.”Open Qualifer Workout 19.3″
AMRAP 8 mins:
45 Thrusters, 95/65lbs.
45 T2B
45 Power Cleans, 95/65lbs.
45 C2B Pull-ups

C. EMOM 20 mins:
Even: 16 OH DB Lunges
Odd: 50 DU

Today’s Link – To Scale Or Not To Scale?


Understanding Our Stress Hormone Cortisol

June 10, 2019

Monday

Fitness

EMOMDays

EMOM 10 mins:
5 Bar Muscle-ups

EMOM 10 mins:
2 Deadlifts *building*

EMOM 10 mins:
16/14 cal. Ski Erg

Sport

A. EMOM 10 mins:
16/14 cal. Ski Erg

EMOM 10 mins:
2 Deadlifts *building*

EMOM 10 mins:
5 Bar Muscle-ups

B. Run 800m
*Rest 1:1 x 5*

Today’s Link – Understanding Our Stress Hormone Cortisol


Squad WOD Assemble!!!

June 8, 2019

Saturday

Squad WOD

AMRAP 0-10 mins:
200m plate run, 45/35
21 burpees to plate
21 G2OH, 45/35

*rest 2 mins*

AMRAP 12-22 mins:
400m plate run, 45/35
15 burpees to plate
15 G2OH, 45/35

*rest 3 mins*

AMRAP 25-35 mins:
800m plate run, 45/35
9 burpees to plate
9 G2OH

*partition reps and exchange plate during run as needed*
**both partners run**


Perfecting The Push-Up And Fixing The Common Faults

June 7, 2019

Friday

Fitness

Strength

A1. Bench Press 5-5-5-5-5
A2. Strict Weighted Supinated Pull-up 5-5-5-5-5

Conditioning

AMRAP 15 mins:
10 Push Presses, 115/75lbs.
10 KBS, 70/55lbs.
10 Cal. AB

Sport

A. EMOM 10 mins:
1 Deadlift *building*

B. AMRAP 15 mins:
10 Push Presses, 115/75lbs.
10 KBS, 70/55lbs.
10 Cal. AB

C. 6 Rounds for Time:
4 Ring Muscle-ups
16 Push-ups

Today’s Link – Perfecting the Push-Up and Fixing the Common Faults


Heal and Prevent Hand Rips

June 6, 2019

Thursday

“I Wanna Flow”

Every 5 mins for 30 mins:
2 Rope Climbs
15 Toes To Rings
50ft Handstand Walk
*Ski erg with remainder of time*

Today’s Link – Heal and Prevent Hand Rips


5 Common Squat Problems And How To Fix Them

June 5, 2019

Wednesday

Fitness

Strength

A1. Front Squat@3301; 3-3-3-3-3
A2. Single Leg Box Jump, 5×5/leg

Conditioning

For time:
55 Bar-Facing Burpees
55 Single-Arm DB Thrusters, 50/35lbs.
*switch arms as needed*

Sport

A1. Front Squat 3×3@85%
A2. Single Leg Box Jump, 3×5/leg
A3. DB Reverse Lunges, 3×20 alt.

B. For time:
55 Bar-Facing Burpees
55 Single-Arm DB Thrusters, 50/35lbs.
*switch arms as needed*

C. Marbledale Run or 1.5 mile jog

Today’s Link – 5 Common Squat Problems and How to Fix Them


Myths About Women, CrossFit, and the “Bulky”

June 4, 2019

Tuesday

Fitness

Strength

Clean 3-3-3-3-3

Conditioining

2 rounds for time:
500m Row
15 Power Cleans, 135/95lbs.
18 Pull-ups

Sport

A. EMOM 7 mins:
1 Clean & Jerk@85%

B. 2 rounds for time:
500m Row
15 Power Cleans, 135/95lbs.
18 C2B Pull-ups

C. 5 sets:
30 sec – Strict HSPU
*Rest 30 sec*
30 sec – Strict Ring Dips
*Rest 1:30*

Today’s Link – Myths About Women, CrossFit, and the “Bulky”


We Are A CrossFit Family

June 3, 2019

Monday

Fitness

EMOMDays

EMOM 25 mins:
Min 1: 6 Back Squats *building
Min 2: 12 Dual Hang DB Snatch, 50/35lbs.
Min 3: 18 Wallball Shots, 20/14lbs.
Min 4: 100m Run
Min 5: Rest

Sport

A. EMOM 25 mins:
Min 1: 6 Back Squats *building
Min 2: 12 Dual Hang DB Snatch, 50/35lbs.
Min 3: 18 Wallball Shots, 30/20lbs.
Min 4: 100m Run
Min 5: Rest

B. Run 400m
*Rest 1:1 X 8*

Today’s Link – We Are A CrossFit Family


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