CrossFit WOD

Squad WOD Assemble!!!

June 1, 2019

Saturday

Squad WOD

For Time:
2000m Row
120 Front Rack DB Lunges, 50/35lbs
1000m Row
60 DB Box Step Up Overs, 50/35lbs
500m Row
30 Renegade Rows (w/push-up), 50/35lbs
250m Row
*Double DB for movements*
**Partners partition the row**


Who Cares What’s On the Whiteboard?

May 31, 2019

Friday

Fitness

Strength

Every 90 seconds for 9 mins:
2 Clean & Jerks *building*

Conditioning

For time:
15 Clean & Jerks, 135/95lbs.
25 HSPU
15 Clean & Jerks, 135/95lbs.

Sport

A. EMOM 7 mins:
30 DU
1 Clean & Jerk *building*

B. For time:
15 Clean & Jerks, 135/95lbs.
25 HSPU
15 Clean & Jerks, 135/95lbs.

C. For time:
50/35 cal. AB
*MAX EFFORT*

Today’s Link – Who Cares What’s On the Whiteboard


What Is The Best Fitness Advice You Would Give To CrossFit Beginners?

May 30, 2019

Thursday

Fitness

Strength

A1. Back Squat 3-3-3-3-3
A2. Box Jump, 5×5
A3. Jumping Lunges 5×20

Conditioning

20 min clock:
Run 1.5 miles
AMRAP with remainder of time:
Rope Climb

Sport

A. EMOM 12 mins:
Min 1 – 2 Snatches *building*
Min 2 – 15 Muscle Snatches 75/55lbs.
Min 3 – Rest

B. 20 min clock:
Run 1.5 miles
AMRAP with remainder of time:
Rope Climb

Today’s Link – What Is the Best Fitness Advice You Would Give to CrossFit Beginners?


SLEEP – the Underutilized FREE Supplement

May 29, 2019

Wednesday

Fitness

Conditioning

AMRAP 5 mins:
7 OHS, 95/65lbs.
7 Pull-ups
7 Box Jumps, 24/20″

*Rest 3 mins*

AMRAP 5 mins:
7 Box Jumps
7 OHS
7 Pull-ups

*Rest 3 mins*

AMRAP 5 mins
7 Pull-ups
7 Box Jumps
7 OHS

Sport

A. AMRAP 5 mins:
7 OHS, 115/75lbs.
7 C2B Pull-ups
7 Box Jumps, 24/20″

*Rest 3 mins*

AMRAP 5 mins:
7 Box Jumps
7 OHS
7 C2B Pull-ups

*Rest 3 mins*

AMRAP 5 mins
7 C2B Pull-ups
7 Box Jumps
7 OHS

B. EMOM 12 mins:
Even – 5 Weighted Ring Dips
Odd – 5 Strict Deficit HSPU

Today’s Link – SLEEP – the Underutilized FREE Supplement


Never Eat Sweets Alone

May 28, 2019

Tuesday

Fitness

Strength

EMOM 7 mins:
3 Level Snatch *building

Conditioning

3 rounds for time:
10 DB Snatches, 50/35lbs.
10/8 Cal. Row
*Rest 2 min X 3*

Sport

A. EMOM 12 mins:
Min 1 – 3 Back Squats *building
Min 2 – 6 Box Jumps 24-36″
Min 3 – 15 Cyclist Squats
Min 4 – rest

B. 3 rounds for time:
10 DB Snatches, 50/35lbs.
10/8 Cal. Row
*Rest 2 min X 3*

C. 5 sets:
30 sec – Toes to bar
*Rest 30 sec*
30 sec – Bar Muscle-ups
*Rest 30 sec*

Today’s Link – Never Eat Sweets Alone


Memorial Day Murph

May 27, 2019

Monday

“Murph”

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile


Squad WOD Assemble!!!

May 25, 2019

Saturday

Squad WOD

For time:
Run 800m

then…

5 rounds for time:
25 Partner Deadlift, 365/235lbs.
10 Synchro Burpee over the bar
40 Wallball Shots, 20/14lbs.

then…

Run 800m

 


5 Misconceptions About CrossFit

May 24, 2019

Friday

Fitness

Strength

Hang Power Clean 1-1-1-1-1

Conditioning

4 rounds for time:
15 Thrusters, 95/65lbs.
15 Power Cleans, 95/65lbs.

Sport

A. Hang Power Clean 1-1-1-1-1

B. 4 rounds for time:
15 Thrusters, 95/65lbs.
15 Power Cleans, 95/65lbs.

C. 5K Run (2 laps marbledale route)

Today’s Link – 5 Misconceptions About CrossFit


Does Fasted Training Burn More Fat?

May 23, 2019

Thursday

Fitness

Strength

A1. Front Squat 5-5-5-5-5
A2. Box Jump 5×5
A3. DB Leg Extension 5×10

Conditioning

“What Is Flow? Manny Don’t Hurt me, No More”

For time:
Row 500m @ ME
– Rest 5 mins –
Row 500m@10-20 seconds of ME
*Rest 2 mins X 3*

Sport

A. Power Snatch + Hang Snatch
1-1-1-1-1

B. EMOM 7 mins:
1 Snatch + 1 OHS@heaviest weight of A.

B. For time:
Row 500m @ ME
– Rest 5 mins –
Row 500m@10-20 seconds of ME
*Rest 2 mins X 3*

 


Which Diet Is Right For You?

May 22, 2019

Wednesday

Fitness

Conditioning

For time:
5K AB
50 DB OHS, 50/35lbs.
50 Russian KBS, 70/55lbs.
50 Push Jerks, 115/75lbs.
50 Pull-ups
50 DB Step-ups, 50/35lbs.

Sport

A. For time:
5K AB
50 DB OHS, 50/35lbs.
50 Russian KBS, 70/55lbs.
50 Push Jerks, 115/75lbs.
50 C2B Pull-ups
50 DB Step-ups, 50/35lbs.

B. EMOM 12 mins:
5 Bar-Facing Burpees
3 tng Clean & Jerks *building*

Today’s Link – Which Diet Is Right For You?


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