CrossFit WOD

Is It Ok to Run and Workout When You Are Sick?

February 4, 2019

Monday

Fitness

Strength

10 mins to establish: 1RM Hang Clean

Conditioning

EMOM 20 mins:
Even: 3 Hang Clean@75%
Odd: 10/8 Cal. Ski Erg

Sport

A.10 mins to establish: 1RM Hang Clean

B. EMOM 20 mins:
Even: 1 Hang Clean@85%
Odd: 10/8 Cal. Ski Erg

C. AMRAP 6 mins:
8 Power Snatches, 115/75lbs.
8 HSPU

AMRAP 5 mins:
5 Deadlifts, 275/185lbs.
25ft. Handstand Walk
*on an 11 min running clock*

Today’s Link – Is It Ok to Run and Workout When You Are Sick?


Squad WOD Assemble!!!

February 2, 2019

Saturday

Squad WOD

For Time:
500m row (250m each)
240 double unders
500m row (250m each)
200 air squats
500m row (250m each)
160 sit-ups
500m row (250m each)
120 alt DB snatches, 50/35
500m row (250m each)
80 wall ball shots, 20/14
500m row (250m each)
40 HSPU
500m row (250m each)


Making This Year Your Year to Compete

February 1, 2019

Friday

Fitness

Strength

Close Grip Bench Press
10-8-6-4-2

Conditioning

For time:
50 Burpee Rope Climbs, 10ft.

Sport

A. Bench Press, 2-2-2-2-2

B. For time:
50 Burpee Rope Climbs, 10ft.

C. 20 min monostructural

Today’s Link – Making This Year Your Year to Compete


Breaking the Mold

January 31, 2019

Thursday

Fitness

For max reps:
60 sec – Handstand Walk
*Rest 30 sec*
60 sec – Toes to rings
*Rest 30 sec*
60 sec – Lateral Step-downs
*Rest 30 sec*
X 6

Sport

A. For max reps:
60 sec – Handstand Walk
*Rest 30 sec*
60 sec – Toes to rings
*Rest 30 sec*
60 sec – Lateral Step-downs
*Rest 30 sec*
X 6

B. Row 30 sec@85-90%
*Rest 90 seconds X 7*

Today’s Link – Breaking the Mold


Mindful Eating – Limit “Screen Eating”

January 30, 2019

Wednesday

Fitness

Strength

Split Jerk 2-2-2-2-2-2

Conditioning

AMRAP 13 mins:
20 Wallball Shots, 20/14lbs.
15 Ring Dips
10 cal. AB

Sport

A. AMRAP 5 mins:
Clean & Jerk@80%

B. AMRAP 13 mins:
20 Wallball Shots, 20/14lbs.
15 Ring Dips
10 cal. AB

C. AMRAP 10 mins:
40 DU
30 HSPU
20 DB Snatches, 50/35lbs.
10 Power Cleans, 135/95lbs.

Today’s Link – Mindful Eating – Limit “Screen Eating”


What Are Your Fitness Goals? Fitness, Performance or Competition?

January 29, 2019

Tuesday

Fitness

Strength

EMOM 7 mins:
3 Position Power Snatch (floor, below knee, above knee)

Conditioning

3 rounds for time:
25 Hang Power Snatches, 75/55lbs.
25 Box Jumps, 24/20″

Sport

A. Snatch, work to a heavy double

B. 3 rounds for time:
25 Hang Power Snatches, 75/55lbs.
25 Box Jumps, 24/20″

C. EMOM 12 mins:
6 T2B
4 C2B Pull-ups
2 Bar Muscle-ups
*perform this as a complex*

Today’s Link – What Are Your Fitness Goals? Fitness, Performance or Competition?


Powerlifting Slows the Aging Process. Here’s Why

January 28, 2019

Monday

Fitness

Myatery EMOM

Sport

A. Mystery EMOM

B. Front Squat, work to a heavy triple

Today’s Link – Powerlifting Slows the Aging Process.  Here’s Why


Squad WOD Assemble!!!

January 26, 2019

Saturday

Squad WOD

Min 0-15:
4 Rounds
21-15-9
KB swings, 70/55
KB squat clean, 70/55
Box jumps, 24/20′
*switch with partner every movement*

Min 15-30:
AMRAP
50/40 cal AB
40 burpees to target
30 slam ball, 30/20
*share reps with partner*


Find Balance In Training

January 25, 2019

Friday

Fitness

Strength

A1. Bench Press, 5-5-5-5-4
A2. DB Row, 5×8-10/arm

Conditioning

4 rounds for time:
18 DB Front rack lunges, 50/35lbs.
12 Cal. Ski Erg

Sport

A1. Bench Press, 2-2-2-2-2
A2. Strict Pull-ups, 5x max reps

B. 4 rounds for time:
18 DB Front rack lunges, 50/35lbs.
12 Cal. Ski Erg

C. 7 mins to work to a heavy Clean & Jerk double

Today’s Link – Find Balance In Training


5 Sleep Tips to Help Fat Loss

January 24, 2019

Thursday

Fitness

For max reps:
40 sec – Reverse Sled Drag
*Rest 20 sec*
40 sec – AB
*Rest 20 sec*
40 sec – Side Plank
*Rest 1:20*
X 8
*alt. side planks each round*

Sport

A. For max reps:
40 sec – Reverse Sled Drag
*Rest 20 sec*
40 sec – AB
*Rest 20 sec*
40 sec – Side Plank
*Rest 1:20*
X 8
*alt. side planks each round*

B. 20 min monostructural

Today’s Link – 5 Sleep Tips to Help Fat Loss


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