CrossFit WOD

Don’t Find Time, Make Time

April 8, 2019

Monday

Fitness

EMOM 9 mins:
5 Back Squats *building*
*Rest 1 min*

EMOM 9 mins:
10 T2B
*Rest 1 min*

EMOM 9 mins:
20/15 cal Row

Sport

A. In 15 mins:
Build to a 1RM Back Squat

B. In 5 mins:
establish a max set of UB T2B

C. For time:
2000m Row

Today’s Link – Don’t Find Time, Make Time


Squad WOD Assemble!!!

April 6, 2019

Saturday

Squad WOD

For Time:
200m run
50-40-30-20-10
Wallball shots, 20/14
Row (cals)
400m run
10-20-30-40-50
Wallball shots, 20/14
Row (cals)
200m run
*both partners must complete the runs*
**wallballs and row can be partitioned**


The 10 Most Important Reasons To Squat

April 5, 2019

Friday

“Push Me, Pull Me”

Strength

Pause Back Squat 3-3-3-3-3

Conditioning

For time:
30 DB Thrusters, 50/35lbs.
45 Pull-ups
20 DB Thrusters, 50/35lbs.
30 C2B Pull-ups
10 DB Thrusters, 50/35lbs.
15 Bar Muscle-ups

Today’s Link – The 10 Most Important Reasons To Squat


Anti-Diet Common Sense: The Banana Is Not Making You Fat

April 4, 2019

Thursday

“Uptown Flow!”

Every 6 mins for 36 mins:
18/12 Cal. AB
18 Russian KBS, 70/55lbs.
18 Box Jump overs, 24/20″
18 Toes to rings

Today’s Link – Anti-Diet Common Sense: The Banana Is Not Making You Fat


The Effects of Alcohol on Body Composition & How to Plan

April 3, 2019

Wednesday

“Runnin’ Down A Dream”

Strength

A1. Strict Press 5-5-5-5-5
A2. Barbell Row 5-5-5-5-5

Conditioning

For Total Time
3 rounds for time:
200m Run
16 DB Snatches, 50/35lbs.

*Rest 3 mins*

For time:
32 DB Snatches, 50/35lbs.
Run 400m

Today’s Link – The Effects of Alcohol on Body Composition & how to Plan


The Rack Position Deserves Your Time

April 2, 2019

Tuesday

“The Jump Off”

Strength

Front Squat 5-5-5-5-5

Conditioning

AMRAP 20 mins:
15 cal. row
25 Wallball shots, 20/14lbs.
35 DU

Today’s Link – The Rack Position Deserves Your Time


Food Prep the Easy Way

April 1, 2019

Monday

“EMOMdays”

EMOM 28 mins:
Min 1: 5 Deadlifts *building*
Min 2: 15 Ring Dips
Min 3: Max Hold – Supinated Chin Over Bar
Min 4: Rest

Today’s Link – Food Prep the Easy Way


Squad WOD Assemble!!!

March 30, 2019

Saturday

Squad WOD Assemble

For Time:
3 Rounds:
20 hang power snatches 95/65
20 wallball shots, 20/14
then…
400m partner run
then…
2 Rounds:
30 hang power snatches, 95/65
30 wallball shots, 20/14
then…
400m partner run
then…
1 Round:
40 hang power snatches, 95/65
80 wallball shots, 20/14
then…
400m partner run


Structure & Barbell Club

March 30, 2019

Saturday

Structure

Warm-up
Medball Squeeze Flutter Kicks :20/:10
Strength:SB Shoulder Carry
6x100ft (L/R)

Conditioning
:30/:30
Lying Pullovers
Tricep Extensions
Front Raises
Hammer Curls

Barbell Club

A. Snatch 4×1 @ 90-95%

B. Clean & Jerk 4×1 @ 90-95%

C. Front Squat 4×1 @ 95-100%

 


Disrupt Your Routine

March 29, 2019

Friday

“From Russia With Love”

Strength

Sumo Deadlift 3-3-3-3-3

Conditioning

30-20-10 reps for time:
AB Cals.
Russian KBS, 70/55lbs.

Today’s Link – Disrupt Your Routine


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