CrossFit WOD

You Don’t Need Motivation, You Need Discipline

December 26, 2017

Wednesday

Fitness

WOD of the Week

EMOM 10 mins:
5 T2B
7 Hang Power Snatches, 75/55lbs.
9 Pushups

then…

10 rounds for time:
5 T2B
7 Hang Power Snatches, 75/55lbs.
9 Pushups

Sport

A. EMOM 10 mins:
3 Strict HSPU
5 T2B
7 Hang Power Snatches, 75/55lbs.

then…

10 rounds for itme:
3 Strict HSPU
5 T2B
7 Hang Power Snatches, 75/55lbs.

B. 4 sets:
30 sec- Weighted Chin over bar hold
*rest 30 sec*
30 sec- max strict hspu
*rest 1 min*

 

Today’s Link – You Don’t Need Motivation, You Need Discipline


Let’s Eat, Drink and Be Merry!!

December 22, 2017

Saturday

Squad WOD

12 Days of Christmas
1 DB Weighted Burpee
2 Strict Pull-Ups
3 Cleans
4 S2OH
5 Deadlift
6 Goblet Lunges
7 Goblet Squats
8 KBS
9 Push-ups
10 Box Jumps
11 Sit-Ups
12 Calorie AB
*Follow the leader style*


You Don’t Have Time

December 21, 2017

Friday

Fitness

Strength

 Barbell Lunges 5×5/leg

Conditioning

AMRAP 10 mins:
100 Double-unders
50 DB Snatches, 50/35lbs. 

Sport

A. Split Jerk, 2-2-2-2-2


B. AMRAP 10 mins:
100 Double-unders
50 DB Snatches, 50/35lbs. 

 

Today’s Link – You Don’t Have Time


Necessary Accessory

December 20, 2017

Thursday

Fitness

Strength

 EMOM 7 mins:
1 Clean & Jerk *building*

Conditioning

 27-21-15-9 reps for time:
Pullups
Wallball Shots, 20/14lbs.

Sport

A. EMOM 7 mins:
1 Clean *building*


B. 27-21-15-9 reps for time:
C2B Pullups
Wallball Shots, 30/20lbs.


C. AMRAP 2 mins:
Power Clean, 135/95lbs.
*Rest 1 min X 3*

 

Today’s Link – Necessary Accessory


Why Strength Still Matters In The Modern World

December 19, 2017

Wednesday

Fitness

Strength

Seated Strict Press 5-5-5-5-5

Conditioning

For time:
1K Ski Erg
3K AB
1K Row

Sport

A. TnG Power Snatch, 5RM


B. For time:
1K Ski ERg
3K AB
1K Row


C. 4 sets:
30 sec- Weighted Chin over bar hold
*Rest 30 sec*
30 sec- max strict hspu
*rest 1 min*

Today’s Link – Why Strength Still Matters In the Modern World


Why Strength Still Matters In The Modern World

December 19, 2017

Wednesday

Fitness

Strength

Seated Strict Press 5-5-5-5-5

Conditioning

For time:
1K Ski ERg
3K AB
1K Row

 

Sport

A. TnG Power Snatch, 5RM


B. For time:
1K Ski ERg
3K AB
1K Row

C. 4 sets:
30 sec- Weighted Chin over bar hold
*Rest 30 sec*
30 sec- max strict hspu
*rest 1 min*


Today’s Link – Why Strength Still Matters In the Modern World


Wrist Mobility: Why It’s Important + 8 Exercises to Improve It

December 18, 2017

Tuesday

Fitness

Strength

Front Squat 2-2-2-2-2

Conditioning

5 rounds for time:
12 Thrusters, 95/65lbs.
15 T2B

Sport

A. Back Squat 10@70%, 8@75%, 6@80%, 4@85%, 2@90%


B. 5 rounds for time:
12 Thrusters, 95/65lbs.
15 T2B


C. AMRAP 60 seconds:
15/12 Cal. AB Sprint
Max Ring Muscle-ups
*Rest 2 mins X 5*

Today’s Link – Wrist Mobility: Why It’s Important + 9 Exercises to Improve It


Rekindle the Lost Virtue Of Toughness

December 17, 2017

Monday

Fitness

For max reps:
30 sec- Squat Snatches, 135/95lbs.
*Rest 30 sec*
30 sec- P-Bar Hold
*Rest 30 sec*
30 sec- Rope Climb
*Rest 30 sec*
x5

Sport

A. For max reps:
30 sec- Squat Snatches, 155/105lbs.
*Rest 30 sec*
30 sec- P-Bar Hold
*Rest 30 sec*
30 sec- Legless Rope Climb
*Rest 30 sec*
x5


B. 20 sec. Ski Erg sprint
Rest 1:40 X 5

Today’s Link – Rekindle the Lost Virtue of Toughness


Squad WOD

December 15, 2017

Saturday

Squad WOD

For time:
2000m Row
50 Burpees over the erg
100 Wallball Shots, 20/14lbs.
50 DB Squat Snatches, 50/35lbs.


Mobility vs Stability

December 14, 2017

Friday

 Fitness

Strength

EMOM 7 mins:
3 Level Clean *building*

Conditioning

3 rounds for time:
9 Bar Muscle-ups
18 Burpees to 6″ target

Sport

A. EMOM 7 mins:
1 Snatch *building

B. 3 rounds for time:
9 Bar Muscle-ups
18 Burpees to 6″ target

C. For max calories:
15 min row

Today’s Link – Mobility vs Stability


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