CrossFit WOD

Distracted Ankle Mobility

May 25, 2018

Friday

Fitness

Conditioning

For time:
36 Wallball Shots, 20/14lbs.
15 Burpee Box Jump overs, 24/20″
36 Pistols, at.
15 Burpee Box Jump overs, 24/20″
36 DB Snatches, 50/35lbs.
15 Burpee Box Jump overs, 24/20″
36 DB Hang clean and jerk, 50/35lbs.
15 Burpee Box Jump overs, 24/20″

Sport

A. For time:
36 Wallball Shots, 30/20lbs.
15 Burpee Box Jump overs, 24/20″
36 Pistols, at.
15 Burpee Box Jump overs, 24/20″
36 DB Snatches, 50/35lbs.
15 Burpee Box Jump overs, 24/20″
36 DB Hang clean and jerk, 50/35lbs.
15 Burpee Box Jump overs, 24/20″

B. Every 90 seconds for 9 mins:
1 Front Squats+ 1 Jerk@90%

Today’s Link – Distracted Ankle Mobility


Handstand Push-Up Scaling Options

May 24, 2018

Thursday

Fitness

Strength

Strict HSPU 7×5
*use deficit if needed*

Conditioning

40 seconds on/20 seconds off:
Double-under
T2B
Single-arm Farmer Carry
*switch hands every 50ft.*
X 6

Sport

A. EMOM 7 mins:
1 Pull + 1 Snatch *building*

B. 40 seconds on/20 seconds off:
Double-under
T2B
Single-arm Farmer Carry
*switch hands every 50ft.*
X 6

C. 5 sets:
30 sec – Burpees
30 sec – C2B Pull-ups
30 sec – L-Sit Ring Dips
30 sec – Rest

Today’s Link – Handstand Push-Up Scaling Options


Tips & Tricks For More Efficient Thrusters

May 23, 2018

Wednesday

Fitness

Strength

Front Squat 3-3-3-3-3

WOD of the Week

7 rounds for time:
1 Power Snatch, 165/115lbs.
3 Thrusters, 165/115lbs.
5 Power Cleans, 165/115lbs.

Sport

A. Every 90 seconds for 6 mins:
2 Pause Back Squats@80%

B. 7 rounds for time:
1 Power Snatch, 165/115lbs.
3 Thrusters, 165/115lbs.
5 Power Cleans, 165/115lbs.

C. Marbledale route OR 1.5 mile run 

 

Today’s Link – Tips & Tricks For More Efficient Thrusters


What Are You Doing From 9-5

May 22, 2018

Tuesday

Fitness

Strength

Pause Deadlift 5-5-5-5-5

Conditioning

5 rounds for max reps/cals:
30 sec – max bench press, 165/105lbs.
*Rest 60 sec*
30 sec – max cal. row
*Rest 60 sec.*

Sport

A. Every 2 mins for 12 mins:
2 Back Squats@85%

B. 5 rounds for max reps/cals:
30 sec – max bench press, 165/105lbs.
*Rest 60 sec*
30 sec – max cal. row
*Rest 60 sec.*

C. 6 Sets:
3-6 Bar Muscle-ups
5 Deficit Kipping HSPU
*Rest 1 min*

 

Today’s Link – What Are You Doing From 9-5?


Cheat Meals – A Rant

May 21, 2018

Monday

Fitness

Conditioning

For time:
Run 800m
50 OHS, 45/35lbs.
Run 800m
50 Pullups
Run 800m
50 Russian KBS,70/55lbs.
Run 800m

Sport

A. For time:
Run 800m
50 OHS, 45/35lbs.
Run 800m
50 C2B Pullups
Run 800m
50 Russian KBS,70/55lbs.
Run 800m

B. Every 90 seconds for 9 mins:
5 Deadlifts@85% 

 

Today’s Link – Cheat Meals – A Rant


Squad WOD Assemble!!

May 19, 2018

Saturday

Squad WOD

AMRAP 20 mins:
5 Pull-ups
10 Pushups
15 Squats
1 Clean & Jerk, 155/105lbs.
*partners will alternate rounds*


Earn the Weekend With A Gut Check

May 18, 2018

Friday

Fitness

Strength

Front Rack Lunges 4×10/alt

Conditioning

3 rounds for time:
8 Muscle-ups
16/12 Cal. Row 

Sport

A. Every 90 seconds for 9 mins:
1 Front Squats+ 1 Jerk@85%

B. 3 rounds for time:
8 Muscle-ups
16 Cal. Row

C. Every 2 mins for 12 mins:
20 sec AB spint 

 

Tiday’s Link – Earn the Weekend With A Gut Check


Do Fitter Dads Have Smarter Offspring? New Study Explores the Topic

May 17, 2018

Thursday

Fitness

Conditioning

:30 sec on/:30 sec off:
Station 1 – Handstand Walk
Station 2 – SB Clean
Station 3 – Strict T2B
Station 4 – Ski Erg
X 8

Sport

A. :30 sec on/:30 sec off:
Station 1 – Handstand Walk
Station 2 – SB Clean
Station 3 – Strict T2B
Station 4 – Ski Erg
X 8

B. EMOM 7 mins:
1 Pull + 1 Snatch *building* 

 

Today’s Link – Do Fitter Dads Have Smarter Offspring? New Study Explores the Topic


2 Things That Affect Metabolism That You Think You Can’t Control (But You Can)

May 16, 2018

Wednesday

Fitness

Conditioning

For time:
2K AB
40 DB Snatches, 50/35lbs.
40 Burpee Box Jump-overs, 24/20″
40 Pullups
2K AB 

Sport

A. For time:
2K AB
40 DB Snatches, 50/35lbs.
40 Burpee Box Jump-overs, 24/20″
40 C2B Pullups
2K AB

B. 5 sets:
30 sec – Bar Muscle-ups
30 sec – Double-unders
30 sec – L-Sit Ring Dips
30 sec – Rest

 

Today’s Link – 2 Things That Affect Metabolism That You Think You Can’t Control (But You Can)


6 Mistakes Women Are Still Making in the Gym: Plus 3 Things Men Need to Learn From Women

May 15, 2018

Tuesday

Fitness

Strength

Strict Press 3-3-3-3-3

Conditioning

AMRAP 10 mins:
7 Goblet Squats, 70/55lbs.
5 Burpees over the bar
3 Hang Power Cleans, 135/95lbs.

Sport

A. Every 90 seconds for 6 mins:
3 Pause Front squats@75%

B. EMOM 10 mins:
7 DB Front Squats, 50/35lbs.
1 Clean *building*

C. Marbledale route OR 1.5 mile run

 

Today’s Link – 6 Mistakes Women Are Still Making in the Gym: Plus 3 Things Men Need to Learn From Women


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