CrossFit WOD

One PED You Shouldn’t Resist

December 10, 2017

Monday

Fitness

Conditioining

For max reps:
60 sec- Regenade Rows, 50/35lbs.
*Rest 30 sec*
60 sec- SB over the shoulder, 100/80lbs.
*Rest 30 sec*
60 sec- AB
*Rest 30 sec*
X 5

Sport

A. For max reps:
60 sec- Regenade Rows, 50/35lbs.
*Rest 30 sec*
60 sec- SB over the shoulder, 100/80lbs.
*Rest 30 sec*
60 sec- AB
*Rest 30 sec*
X 5


B. 4 sets:
30 sec- max c2b pullups
*Rest 30 sec*
30 sec- max hspu
*rest 30 sec*

 

Today’s Link – One PED You Shouldn’t Resist


Squad WOD

December 8, 2017

Saturday

Squad WOD

3 rounds:
21 HSPU
15 Deadlifts, 225/155lbs.
9 Cal. Row
then…


3 rounds:
21 Cal. Row
15 HSPU
9 Deadlifts
then…


3 rounds:
21 Deadlifts
15 Cal. Row
9 HSPU


Choose the Fear That Drives You

December 7, 2017

Friday

Fitness

Conditioning

For time:
100 DB Snatches, 50/35lbs.
90 Wallball Shots, 20/14lbs.
80 Burpees to 6″ target

Sport

A. For time:
100 DB Snatches, 50/35lbs.
90 Wallball Shots, 30/20lbs.
80 Burpees to 6″ target


B. AMRAP 60 seconds:
15/12 Cal. AB Sprint
Max Bar Muscle-ups
*Rest 2 mins X 5*

 

Today’s Link – Choose the Fear That Drives You


The 5 Stages of a CrossFit Athlete

December 6, 2017

Thursday

Fitness

Strength

EMOM 7 mins:
2 Cleans, *building*

WOD of the Week

For time:
50 Box Step-ups, 24/20″
50 Double-unders
100 Box Step-ups, 24/20″
100 Double-unders
150 Box Step-ups, 24/20″
150 Double-unders

Sport

A. EMOM 7 mins:
Clean & Jerk *building*


B. For time:
50 Box Step-ups, 24/20″
50 Double-unders
100 Box Step-ups, 24/20″
100 Double-unders
150 Box Step-ups, 24/20″
150 Double-unders


C. Deficit HSPU 5-5-5-5-5

 

Today’s Link – The 5 Stages of a CrossFit Athlete


Common Functional Fitness Injuries

December 5, 2017

Wednesday

Fitness

Strength

Split Jerk 2-2-2-2-2

Conditioning

AMRAP 12 mins:
16 Push Jerk, 95/65lbs.
8 OHS, 95/65lbs.
2 Rope Climbs

Sport

A, Snatch, build to a heavy single in 10 mins


B. AMRAP 12 mins:
16 Push Jerk, 115/75lbs.
8 OHS, 115/75lbs.
2/1 Legless Rope Climbs


C. For max calories:
15 min row

 

Today’s Link – Common Functional Fitness Injuries


‘Scary’ Prediction for U.S. Kids: 57% Could Be Obese By Age 35

December 4, 2017

Tuesday

Fitness

Strength

Front Squat 3-3-3-3-3

Conditioning

15-12-9-6-3 reps for time:
Hang Power Clean, 135/95lbs.
Pullups

Sport

A. Back Squat, work up to 90%


B. 12-9-6-3 reps for time:
Hang Power Clean, 185/125lbs.
C2B Pullups


C. EMOM 10 mins:
Even: 15 Wallball Shots, 30/20lbs to 10/9ft target
Odd: 15 Wallball Shots, 20/14lbs to 11/10ft target

 

Today’s Link – ‘Scary’ Prediction for U.S. Kids: 57% Could Be Obese By Age 35


How Poor Posture Affects Your Health and Athletic Performance

December 3, 2017

Monday

Fitness

Conditioning

For max reps:
90 sec- Russian KBS, 70/55lbs.
*Rest 30 sec*
90 sec- SB Carry, 100/80lbs.
*Rest 30 sec*
90 sec- Pushup Plank
*Rest 30 sec*
X 5

Sport

A. For max reps:
90 sec- Russian KBS, 70/55lbs.
*Rest 30 sec*
90 sec- SB Carry, 100/80lbs.
*Rest 30 sec*
90 sec- Pushup Plank
*Rest 30 sec*
X 5

B. Every 30 seconds for 6 mins:
8 C2B Pullups

 

Today’s Link – How Poor Posture Affects Your Health and Athletic Performance


SQUAD WOD ASSEMBLE!!!

December 1, 2017

Saturday

Squad WOD

AMRAP 25 min:
20 power cleans 135/95
30 wall ball shots 20/14
40 push ups
50 cal. AB


Epigenetics: How to Turn off Bad Genes and Stay Healthy

November 30, 2017

Friday

Fitness

Conditioning

AMRAP 20 mins:
15 DB Thrusters,50/35lbs.
15 Pullups
15 Burpees
15 Cal. Row

Sport

A. AMRAP 20 mins:
15 DB Thrusters,50/35lbs.
15 Pullups
15 Burpees
15 Cal. Row


B. EMOM 10 mins:
10 sec. AB Sprint
*record total cals.*

 

Today’s Link – Epigenetics: How to Turn off Bad Genes and Stay Healthy


You’ve Been Competitive, Now Try Training For Life

November 29, 2017

Thursday

Fitness

Strength

EMOM 7 mins:
3 Level Snatch

Conditioning

AMRAP 9 mins:
6 Hang Power Snatches, 115/75lbs.
9 Push Jerks, 115/75lbs.
12 Box Jumps, 24/20″

Sport

A. Clean, build to a heavy double in 10 mins


B. AMRAP 9 mins:
6 Hang Power Snatches, 115/75lbs.
9 Push Jerks, 115/75lbs.
12 Box Jumps, 24/20″


C. EMOM 10 mins:
Even: 15 Wallball Shots, 30/20lbs to 10/9ft target
Odd: 15 Wallball Shots, 20/14lbs to 11/10ft target

 

Today’s Link – You’ve Been Competitive, Now Try Training for Life


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