CrossFit WOD

Brush Up, Don’t Bang Out

July 26, 2018

Thursday

Fitness

Strength

EMOM 5 mins:
3 Snatches *building*

Conditioning

For time:
15/12 cal. Ski Erg
10 Power Snatches, 95/65lbs.
*Rest 2 min X 5*

Sport

A. EMOM 5 mins:
1 Snatch + Hang Snatch@80%

B. For time:
15/12 cal. Ski Erg
10 Power Snatches, 95/65lbs.
*Rest 2 min X 5*

C. 1.5 mile run
*marbledale route*

Today’s Link – Brush Up, Don’y Bang Out


Clean Up Your Sleep

July 25, 2018

Tuesday

Fitness

Strength

5 set:
30 sec – Toes to Rings
*30 sec rest*

WOD of the Week

8 mins ladder:
2 Push Presses, 115/75lbs.
2 Pistols, alt.
4 Push Presses, 115/75lbs.
4 Pistols, alt.
6 Push Presses, 115/75lbs.
6 Pistols, alt.
*8,10,12,14 etc*

Sport

A. Front Squat 4×3@80%

B. 8 mins ladder:
2 Push Presses, 115/75lbs.
2 Pistols, alt.
4 Push Presses, 115/75lbs.
4 Pistols, alt.
6 Push Presses, 115/75lbs.
6 Pistols, alt.
*8,10,12,14 etc*

C. EMOM 8 mins:
even: Max set UB C2B Pullups
odd: 40 Double-unders

Today’s Link – Clean Up Your Sleep


The Pain Free Guide to Motivation

July 24, 2018

Tuesday

Fitness

Conditioning

“Double Helen”
3 rounds for time:
Run 800m
42 KBS, 55/35lbs.
24 Pull-ups

Sport

A. “Double Helen”
3 rounds for time:
Run 800m
42 KBS, 55/35lbs.
24 Pull-ups

B. EMOM 7 mins:
3 tng Power Cleans @75%

Today’s Link – The Pain Free Guide to Motivation


Violence or Disease: What’s Killing Americans?

July 23, 2018

Monday

Fitness

Strength

Back Squat 1-1-1-1-1

Conditioning

“18.2”
1-2-3-4-5-6-7-8-9-10 reps for time:
DB Squat, 50/35lbs.
Bar-Facing Burpees

Sport

A. Box Squat 5-5-5-5

B. “18.2”
1-2-3-4-5-6-7-8-9-10 reps for time:
DB Squat, 50/35lbs.
Bar-Facing Burpees

C. Row 200m
*Rest 1 min X 7*
**increase pace each set*

Today’s Link – Violence or Disease: What’s Killing Americans?


SKWAD WOD!!!

July 21, 2018

Saturday

Squad WOD

20 rounds for time:
10 Deadlifts, 225/155lbs.
100m Sprint
*partners alt rounds*


Why Men and Women Are Always Equal in CrossFit

July 20, 2018

Friday

Fitness

Strength

EMOM 10 mins:
7-10 Toes to Rings

Conditioning

5 sets:
Bench Press, 5 reps
Max rep Strict Pull-ups
*Rest 2 mins*

Sport

A. 30 sec – Toes to Rings
*Rest 30 sec X 10*

B. 5 sets:
Bench Press, 5 reps
Max rep Strict Pull-ups
*Rest 2 mins*

Today’s Link – Why Men and Women Are Always Equal in CrossFit


Reduce Your Stress to Increase Your Energy

July 19, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
3 Hang Power Cleans *building*

Conditioning

For max reps/cals:
6 sets:
30 sec – Ski Erg
*Rest 30 sec*

**REST 2 mins**

6 sets:
30 sec – Front Squat, 135/95lbs.
*Rest 30 sec*

Sport

A. Clean & Jerk, 4×2@75%

B. For max reps/cals:
6 sets:
30 sec – Ski Erg
*Rest 30 sec*

**REST 2 mins**

6 sets:
30 sec – Front Squat, 135/95lbs.
*Rest 30 sec*

Today’s Link – Reduce Your Stress to Increase Your Energy


Muscle-Up Transition Drills

July 18, 2018

Wednesday

Fitness

WOD of the Week

15 rounds for time:
3 Ring Muscle-ups
8/6 Cal. AB

Sport

A. 15 rounds for time:
3 Ring Muscle-ups
8/6 Cal. AB

B. EMOM 6 mins:
15 Wallball Shots, 30/20lbs.

Today’s Link – Muscle-Up Transition Drills


Front Rack Mobility Drill

July 17, 2018

Tuesday

Fitness

Strength

Front Squat 2RM

Conditioning

3 rounds for time:
18 OHS, 95/65lbs.
8 Burpee Box Jump-overs, 30/24″
*regional standard BBJO*

Sport

A. Snatch, 4×3@70%

B. 3 rounds for time:
18 OHS, 95/65lbs.
8 Burpee Box Jump-overs, 30/24″
*regional standard BBJO*

C. 1.5 mile run
*marbledale route*

Today’s Link – Front Rack Mobility Drill


The First Rep Is An Increment Of The Next 1,000

July 16, 2018

Monday

Fitness

Conditioning

Every 2 mins for 20 mins:
14/12 Cal. Row
10 DB Hang CJ, 50/35lbs.
8 T2B

Sport

A. Every 2 mins for 20 mins:
8 T2B
10 DB Hang CJ, 50/35lbs.
14/12 Cal. Row

B. Back Squat, 3×3@75%

Today’s Link – The First Rep Is An Increment Of the Next 1,000


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