CrossFit WOD

The Holidays Are Coming, Make Your Health Priority

September 27, 2018

Thursday

Fitness

Strength

Supinated Pendlay Row 5-5-5-5-5

Conditioning

27-21-15-9 reps for time:
Deadlift, 205/135lbs.
Cal. Ski Erg
*compare 1/5/18*

Sport

A. 2 Clean Pulls + 2 Power Cleans + 1 Clean
X 5 sets *building*

B. 27-21-15-9 reps for time:
Deadlift, 205/135lbs.
Cal. Ski Erg
*compare 1/5/18*

C. Every 30 seconds until failure:
3 Strict HSPU
*add 1 HSPU every minute*

Today’s Link – The Holidays Are Coming, Make Your Health Priority


Study Looks At Screen Time Effects On Diet and Activity After Exercise

September 26, 2018

Wednesday

Fitness

Conditioning

12 rounds for time:
3 Clean & Jerks, 135/95lbs.
6 Burpees
9 Pull-ups

Sport

A. 12 rounds for time:
3 Clean & Jerks, 135/95lbs.
6 Burpees
9 Pull-ups

B. For max reps:
30 sec – Toes to Rings
30 sec – Pistols, alt.
*Rest 1 min X 5*

Today’s Links – Study Looks At Screen Time Effects On Diet and Activity After Exercise


No CrossFit Regionals? No Problem

September 25, 2018

Tuesday

Fitness

Strength

Z-Press 5-5-5-5-5

Conditioning

For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – SB over the shoulder, 100/80lbs.
*Rest 30 sec*
30 sec – AB cals.
*Rest 30 sec X 5*

Sport

A. Front Squat 10RM

B. For max reps:
30 sec – DB Floor Press, 50/35lbs.
*Rest 30 sec*
30 sec – SB over the shoulder, 100/80lbs.
*Rest 30 sec*
30 sec – AB cals.
*Rest 30 sec X 5*

C. EMOM 15 mins:
1 Clean & Jerk@70%

Today’s Link – No CrossFit Regionals? No Problem


Charting A Course To Intensity

September 24, 2018

Monday

Fitness

Strength

Pause Back Squat 3-3-3-3-3

Conditioning

For time:
12 Left arm DB Push Jerks, 50/35lbs.
12 Left arm DB O.H. Lunges, 50/35lbs.
12 Right arm DB Push Jerks, 50/35lbs.
12 Right arm DB O.H. Lunge, 50/35lbs.
*Rest 2 mins X 5*

Sport

A. Power Snatch 1.1.1.1.1
*rest 10 sec*
**rest 90 seconds X 4**
***increasing***

B. For time:
12 Left arm DB Push Jerks, 50/35lbs.
12 Left arm DB O.H. Lunges, 50/35lbs.
12 Right arm DB Push Jerks, 50/35lbs.
12 Right arm DB O.H. Lunge, 50/35lbs.
*Rest 2 mins X 5*

C. For max distance:
30 mins – AB or Bike Erg

Today’s Link – Charting A Course To Intensity


Squad WOD Assemble!!!

September 22, 2018

Saturday

Squad WOD

For time:
120 Cal. Row
120 Push-ups
120 Hang Squat Cleans, 135/95lbs.
120 Cal. AB


Nicole Carroll’s Tips for Open Workout 18.3

September 21, 2018

Friday

Fitness

“Open WOD 18.3”
AMRAP 14 mins:
100 double-unders
20 overhead squats, 115/80lbs.
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches, 50/35lbs.
100 double-unders
12 bar muscle-ups

Sport

A. “Open WOD 18.3”
AMRAP 14 mins:
100 double-unders
20 overhead squats, 115/80lbs.
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches, 50/35lbs.
100 double-unders
12 bar muscle-ups

B. Row 500m
*Rest 2 mins X 6*

Today’s Link – Nicole Carroll’s Tips for Open Workout 18.3


How to Become A Wall Baller In 3 Simple Steps

September 20, 2018

Thursday

Fitness

WOD of the Week

TT:
Run 1 mile
Max wallball shots, 20/14lbs.
Max pull-ups

Sport

TT:
Run 1 mile
Max wallball shots, 20/14lbs.
Max C2B pull-ups

Today’s Link – How to Become A Wall Baller In 3 Simple Steps


Measuring Progress With A Nutrition Vacation

September 19, 2018

Wednesday

Fitness

Strength

Pause Front Squat 5-5-5-5-5

Conditioning

For total reps:
40 sec – DB Push Presses, 50/35lbs
*20 sec rest*
40 sec – Burpee Box Jump overs, 30/24″
*1:20 sec rest X 5*

Sport

A. Power Clean 1.1.1.1.1@75% rest 10 sec;
*rest 2 mins X 4*

B. For total reps:
40 sec – DB Push Presses, 50/35lbs
*20 sec rest*
40 sec – Burpee Box Jump overs, 30/24″
*1:20 sec rest X 5*

C. For max reps:
30 sec – Strict T2B
30 sec – Pistols, alt.
*Rest 1 min X 5*

Today’s Link – Measuring Progress With A Nutrition Vacation


A Better Beautiful – How CrossFit Helped Me Redefine My Relationship With My Body

September 18, 2018

Tuesday

Fitness

Strength

EMOM 7 mins:
3 Power Cleans
*building*

Conditioning

3 rounds for time:
16 Deadlifts, 225/155lbs.
200m Row

Sport

A. Back Squat 10RM

B. 3 rounds for time:
16 Deadlifts, 225/155lbs.
200m Row

C. For max distance:
30 mins- AB or Bike Erg

Today’s Link – A Better Beautiful – How CrossFit Helped Me Redefine My Relationship With My Body


7 Great Exercises to Improve Shoulder Mobility & Strength for Crossfitters

September 17, 2018

Monday

Fitness

Conditioning

3 mins clock:
15 cal. Ski Erg
3 Rope Climbs
AMRAP OHS, 95/65lbs.
*Rest 3 mins X 5*

Sport

A. 3 mins clock:
15 cal. Ski Erg
3/2 Legless Rope Climbs
AMRAP OHS, 95/65lbs.
*Rest 3 mins X 5*

B. EMOM 15 mins:
1 Snatch@70%

Today’s Link – 7 Great Exercises to Improve Shoulder Mobility & Strength for Crossfitters


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