CrossFit WOD

3 Tips for Improving Your Toes to Bar

March 28, 2019

Thursday

“Downhill From Here”

Every 3 mins for 30 mins:
10 Pull-ups
10 Box Jumps, 24/20″
10 T2B
10 Squats

Today’s Link – 3 Tips for Improving Your Toes to Bar


Who Cares What’s On the Whiteboard

March 27, 2019

Wednesday

“Push It”

Strength

Power Jerk 2-2-2-2-2

Conditioning

5 rounds for time:
12 Push Presses, 115/75lbs.
14 Bar-Facing Burpees

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


What Makes A CrossFit Box Great?

March 26, 2019

Tuesday

“Sicko Mode”

Strength

A1. Back Squat 5-5-5-5
A2. Box Jump, 4×5

Conditioning

For time:
100/75 cal. row
200 DU
100 Wallball Shots, 20/14lbs.

Today’s Link – What Makes A CrossFit Box Great?


Yawns Are Contagious…So Are Complaints

March 25, 2019

Monday

Fitness

EMOM 20 mins:
Min 1 – 5 Snatches *building to a 5RM*
Min 2 – Rest
Min 3 – Max cal. Ski Erg
Min 4 – Rest
*score is last round of snatch/ski erg*

Sport

EMOM 20 mins:
Min 1 – 5 Snatches *building to a 5RM*
Min 2 – Rest
Min 3 – Max cal. Ski Erg
Min 4 – Rest
*score is last round of snatch/ski erg*

Today’s Link – Yawns Are Contagious…So Are Complaints


Squad WOD Assemble!!!

March 23, 2019

Saturday

Squad WOD

AMRAP 20 minutes:
20 cal row
10 synchro bar facing burpees
20 deadlifts, 135/95
10 synchro bar facing burpees
20 power cleans, 135/95
10 synchro bar facing burpees
20 S2OH, 135/95
10 synchro bar facing burpees


Lifting Heavy Is A Great Stimulus…But Not For Everyone

March 22, 2019

Friday

Scaled

“Open Wod 19.5”
For Time:
33-27-21-15-9
Thrusters, 65/45
Jumping Pull-ups

Rx

“Open Wod 19.5”
For Time:
33-27-21-15-9
Thrusters, 95/65
C2B Pull-ups

Today’s Link – Lifting Heavy Is A Great Stimulus…But Not For Everyone


The Top 3 Most Common CrossFit Mistakes

March 21, 2019

Thursday

 

Fitness

Strength

OHS@3301; 3-3-3-3-3

Conditioning

27-21-15-9 cals. for time:
Row
Ski

Sport

A. Power Snatch, work to a heavy triple

B. 27-21-15-9 cals. for time:
Row
Ski

Today’s Link – The Top 3 Most Common CrossFit Mistakes


Why You Need A Woman On Your Staff

March 20, 2019

Wednesday

Fitness

Strength

A1. Thruster 3-3-3-3
A2. Weighted Supinated Pull-up 3-3-3-3

Conditioning

5 rounds for time:
21 Back Squats, 135/95lbs.
15 T2B

Sport

A. Front Squat, work to a heavy single

B. 5 rounds for time:
21 Back Squats, 135/95lbs.
15 T2B

Today’s Link – Why You Need A Woman On Your Staff


3 Steps On How to “Enjoy the Process”

March 19, 2019

Tuesday

Fitness

Strength

Split Jerk 2RM

Conditioning

Every 3 mins for 18 mins:
12 Deadlifts, 225/155lbs.
10 DB Push Presses, 50/35lbs.
8 Burpee Box Jump overs, 24/20″

Sport

A. 5 rounds:
12 Deadlifts, 225/155lbs.
10 DB Push Presses, 50/35lbs.
8 Burpee Box Jump overs, 24/20″
*Rest 1 min*
**increase pace each round**

B. AMRAP 3 mins:
15 Thrusters, 95/65lbs.
10 Cal. AB
*Rest 1 min X 3*

Today’s Link – 3 Steps On How to “Enjoy the Process”


Fundamentals Over Flash

March 18, 2019

Monday

Fitness

EMOMdays

EMOM 28 mins:
Min 1: 12 Hang Power Cleans, 135/95lbs.
Min 2: 12 Ring Dips
Min 3: 12 KB Thrusters, 55/35lbs.
Min 4: 12 Pullups

Sport

A. EMOM 28 mins:
Min 1: 12 Hang Power Cleans, 135/95lbs.
Min 2: 6 Ring Muscle-ups
Min 3: 12 KB Thrusters, 55/35lbs.
Min 4: 12 C2B Pullups

B. 15 min. Row@easy pace

Today’s Link – Fundamentals Over Flash


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