CrossFit WOD

Find Balance In Training

January 23, 2019

Wednesday

Fitness

Strength

Front Squat 3-3-3-3-3

Conditioning

1-2-3-4-5-6-7-8-9-10 reps for time:
Squat Snatches, 95/65lbs.
Strict HSPU

Sport

A. Back Squat, work up to a heavy double

B. 1-2-3-4-5-6-7-8-9-10 reps for time:
Squat Snatches, 95/65lbs.
Strict HSPU

C. Hang Power Snatch, 2-2-2

D. Hang Snatch, 1-1-1

Today’s Link – Find Balance In Training


Is Cancer A Genetic or Metabolic Disease? Part 1

January 22, 2019

Tuesday

Fitness

For time:
100 Burpees
200/150 Cal. Row
300 Double-unders

Sport

A. For time:
100 Burpees
200/150 Cal. Row
300 Double-unders

B. AB 30 sec@85-90%
*Rest 90 seconds X 7*

Today’s Link – Is Cancer A Genetic or Metabolic Disease? Part 1


Start Slower to Finish Faster – Here’s How!

January 21, 2019

Monday

Fitness

Strength

A1. Strict Press, 5-5-5-5
A2. Weighted Strict Pullup, 4×4-6

Conditioning

EMOM 18 mins:
Min 1: Max UB Deadlifts, 315/205lbs.
Min 2: Max Ring Muscle-ups
Min 3: Rest

Sport

A. EMOM 12 mins:
Even: 6-8 TnG power snatches, 135, 95
Odd: 6-8 clean & jerks, 135/95

B. EMOM 18 mins:
Min 1: Max UB Deadlifts, 315/205lbs.
Min 2: Max Ring Muscle-ups
Min 3: Rest

C. AMRAP 10 mins:
20 Wall ball shots, 30/20
10 Burpees to a target

Start Slower to Finish Faster – Here’s How!


Squad WOD Assemble!!

January 19, 2019

Saturday

Squad WOD

For time:
90 DU
60 Burpees over partner
30 Cleans, 225/155lbs.
60 Burpees over partner
90 DU
*partner will be holding a forearm plank*


Specificity

January 18, 2019

Friday

Fitness

Strength

A1) Pause Back Squat 3-3-3-3-3
A2) Broad Jump, 5×3-5

Conditioning

3 rounds for time:
10 Lateral Box Jump overs, 24/20″
12 Thrusters, 115/75lbs.

Sport

A. In 12 mins work to a heavy
Front Squat + Jerk double

B. 3 rounds for time:
10 Lateral Box Jump overs, 24/20″
12 Thrusters, 115/75lbs.

C. 5 sets:
30 sec – Max Ring Muscle-ups
*Rest 30 sec*
30 sec – HSPU
*Rest 30 sec*

Today’s Link – Specificity


What Harry Potter Can Teach You About Fitness

January 17, 2019

Thursday

Fitness

Conditioning

For max reps:
30 sec-  Devils Press, 50/35lbs.
*Rest 30 sec*
30 sec – Step-ups, 24/20″
*Rest 30 sec*
30 sec – Single arm KB Farmer Carry, 70/55lbs.
*Rest 30 sec*
X 6

Sport

A. For max reps:
30 sec – Devils Press, 50/35lbs.
*Rest 30 sec*
30 sec – Step-ups, 24/20″
*Rest 30 sec*
30 sec – Single arm KB Farmer Carry, 70/55lbs.
*Rest 30 sec*
X 6

B. For time:
500m Row
*Rest 1:1 X 5*

Today’s Link – What Harry Potter Can Teach You About Fitness


Reframing the Cheat Meal

January 16, 2019

Wednesday

Fitness

Conditioning

For total time:
3 rounds:
10 DB Lunges, 50/35lbs.
15 Pull-ups

2 rounds:
15 Deadlifts, 225/155lbs.
10 Bar Muscle-ups

1 round:
20 DB Thrusters, 50/35lbs.
5 Rope Climbs

Sport

A. Back Squat, work to a heavy triple

B. For total time:
3 rounds:
10 DB OH Lunges, 50/35lbs.
15 C2B Pull-ups
*regional standard

2 rounds:
15 Deadlifts, 225/155lbs.
10 Bar Muscle-ups

1 round:
20 DB Thrusters, 50/35lbs.
5 Rope Climbs
*short rope

C. 7 mins to work to a 3RM Snatch (60 sec to complete 3 reps)

Today’s Link – Reframing the Cheat Meal


Being Aware Is Half the Battle

January 15, 2019

Tuesday

Fitness

Strength

Clean & Jerk, 1-1-1-1-1

Conditioning

For total calories:
AB – 30 sec
*Rest 90 seconds x 4*
Ski Erg – 30 sec
*Rest 90 seconds x 4*

Sport

A1. Bench Press, 10-8-6-4-2
A2. Legless Rope Climb, 5×2

B. For total calories:
AB – 30 sec
*Rest 90 seconds x 4*
Ski Erg – 30 sec
*Rest 90 seconds x 4*

C. EMOM 10 mins:
Even: 12 OHS, 115/75lbs.
Odd: 12 Ring Dips

Today’s Link – Being Aware Is Half the Battle


Attack Your Imbalances

January 14, 2019

Monday

Fitness

EMOMdays

EMOM 28 mins:
Min 1 – 2 Snatches *heavy*
Min 2 – 10 T2B
Min 3 – 12 Bar-Facing Burpees
Min 4 – Rest

Sport

A. EMOM 28 mins:
Min 1 – 2 Snatches *heavy*
Min 2 – 10 T2B
Min 3 – 12 Bar-Facing Burpees
Min 4 – Rest

B. AMRAP 12 mins:
6 Power Cleans, 135/95lbs.
12 C2B pull-ups

Today’s Link – Attack Your Imbalances


Squad WOD Assemble!!!

January 12, 2019

Friday

Squad WOD

1000m row *must switch every 250m*
Then…
2 Rounds:
20 burpees
40 wall balls, 20/14
60 KB swings, 55/35
80 box jumps, 24/20″
100 medball sit-ups, *same weight as wall ball shots*
Then…
1000m row *must switch every 250m*


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