CrossFit WOD

CrossFit Open 2018: Best Programmed Ever

April 2, 2018

Monday

Fitness

Strength

Back Squat 5-5-5-5-5

Conditioning

For max reps:
40 sec – Cal. Row
*Rest 20 sec*
40 sec – DB Squats, 50/35lbs.
*Rest 20 sec*
40 sec – T2B
*Rest 20 sec*
X 5

Today’s Link: CrossFit Open 2018: Best Programmed Ever


Squad WOD Assemble!!!

March 31, 2018

Saturday

Squad WOD

“McGhee”
AMRAP 30 mins:
5 deadlifts (275/185)
13 push-ups
9 box jumps
*while one partner is doing the AMRAP, the other completes a 400m run* 


Finding Balance

March 30, 2018

Friday

Fitness

Strength

Front Rack Lunges, 4×10 alt.

Conditioning

AMRAP 16 mins:
8 DB Squats, 50/35lbs.
6 Burpees over the DB
4 Bar Muscle-ups

Today’s Link – Finding Balance


Remove “Deserve” From Your Fitness Vocabulary

March 29, 2018

Thursday

Fitness

Strength

Push Jerk 5-5-5-5-5

Conditioning

For time:
60 Cal. Row
40 OHS, 45/35lbs.
20 Strict HSPU

Today’s Link – Remove “Deserve” From Your Fitness Vocabulary


8 Reasons Why You Aren’t Getting Stronger

March 28, 2018

Wednesday

Fitness

Strength

Front Squat 5-5-5-5-5

Conditioning

5 rounds for time:
8 Power Cleans, 135/95lbs.
40 DU

Today’s Link – 8 Reasons Why You Aren’t Getting Stronger


The Science Of Weight Loss Loves Hard And Heavy

March 27, 2018

Tuesday

Fitness

Conditioning

For time:
15/10 Cal. Ski Erg
3 Rope Climbs
9 T2B
*Rest 3 mins X 5*

Today’s Link – The Science Of Weight Loss Loves Hard and Heavy


Coffee Enhances Performances

March 26, 2018

Monday

Fitness

For max reps:
30 sec- Row (cals)
*Rest 30 sec*
30 sec- Burpee Box Jump Overs, 24/20″
*Rest 30 sec*
30 sec- C2B Pullups
*Rest 30 sec*
30 sec- Wallball Shots, 20/14lbs.
*Rest 30 sec*
X 6

Today’s Link – Coffee Enhances Performance


Squad WOD ASSEMBLE!!

March 24, 2018

Saturday

Squad WOD

4 Rounds For Time:
50 cal AB
50 DB Snatches 50/35


What’s In A Thruster? Plus, A Few Tips To Do Them More Efficiently

March 23, 2018

Friday

Scaled

18.5
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45lbs
3 jumping chin-over-bar pull-ups
6 thrusters 65/45lbs
6 jumping chin-over-bar pull-ups
9 thrusters 65/45lbs
9 jumping chin-over-bar pull-ups
12 thrusters 65/45lbs
12 jumping chin-over-bar pull-ups
15 thrusters 65/45lbs
15 jumping chin-over-bar pull-ups
18 thrusters 65/45lbs
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Rx

18.5
Complete as many reps as possible in 7 minutes of:

3 thrusters 100/65lbs
3 chest-to-bar pull-ups
6 thrusters 100/65lbs
6 chest-to-bar pull-ups
9 thrusters 100/65lbs
9 chest-to-bar pull-ups
12 thrusters 100/65lbs
12 chest-to-bar pull-ups
15 thrusters 100/65lbs
15 chest-to-bar pull-ups
18 thrusters 100/65lbs
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

Today’s Link – What’s In A Thruster? A Few Tips To Do Them More Efficiently


10 Keys to (CrossFit) Happiness

March 22, 2018

Thursday

Fitness

Conditioning

45 sec on/15 sec off:
Ski Erg
KB Front Rack Carry
Wall Sit
Push-up to toe touch

X8

Sport

 45 sec on/15 sec off:
Ski Erg
KB Front Rack Carry
Wall Sit
Push-up to toe touch

X8

 

Today’s Link – 10 Keys to (CrossFit) Happiness


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