CrossFit WOD

White Rice: One of the Best Carbs For Athletes

June 15, 2018

Friday

Fitness

WOD of the Week

12 rounds for time:
6 Deadlifts, 275/155lbs.
Run 200m

Sport

A. 12 rounds for time:
5 Deadlifts, 315/205lbs.
Run 200m

B. 5 sets:
30 sec – Ring Muscle-ups
*Rest 30 sec*
30 sec – L-Sit (p-bars)
*Rest 30 sec*
30 sec – Wall-facing HSPU
*Rest 30 sec*

Today’s Link – White Rice: One of the Best Carbs For Athletes


6 Things to Do After Your Workout

June 14, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
3 Weighted Supinated Pull-ups

Conditioning

AMRAP 16 mins:
4 Bar Muscle-ups
8 T2B
12 Pistols, alt.

Sport

A. Every 90 seconds for 9 mins:
1 Front Squat + 1 Jerk *building to 95%+

B. AMRAP 16 mins:
4 Bar Muscle-ups
8 T2B
12 Pistols, alt.

C. EMOM 10 mins:
7 Thrusters, 95/65lbs.
5 Bar-facing Burpees

Today’s Link – 6 Things to Do After Your Workout


6 CrossFit Myths & Taboos You Should Break

June 13, 2018

Wednesday

Fitness

Strength

Split Jerk 3-3-3-3-3

Conditioning

For time:
10 Cal. AB
15 Push Jerks, 135/95lbs.
*Rest 2 mins x 5*

Sport

A. Every 90 seconds for 9 mins:
1 Pause Front Squat@90%

B. For time:
10 Cal. AB
15 Push Jerks, 135/95lbs.
*Rest 2 mins x 5*

C. Every 90 seconds for 15 mins:
35 DU
1 Snatch *building*

Today’s Link – 6 CrossFit Myths & Taboos You Should Break


5 Highlights from The Washington Post’s Greg Glassman Profile

June 12, 2018

Tuesday

Fitness

Strength

Back Squat 2-2-2-2-2

Conditioning

21-15-9 reps for time:
DB Burpee Deadlift, 50/35lbs.
Box Jump overs, 24/20″

Sport

A. Every 90 seconds for 12 mins:
1 Back Squat@90%

B. 21-15-9 reps for time:
DB Burpee Deadlift, 50/35lbs.
Box Jump overs, 24/20″

C. Marbledale route OR 1.5 mile run

Today’s Link – 5 Highlights from The Washington Post’s Greg Glassman Profile


Weight Training May Help to Ease or Prevent Depression

June 11, 2018

Monday

Fitness

Conditioning

AMRAP 20 mins:
7 Power Cleans, 135/95lbs.
14 Cal. Row
7 Ring Dips
14 Wallball Shots, 20/14lbs.

Sport

A. AMRAP 20 mins:
7 Power Cleans, 135/95lbs.
14 Cal. Row
7 Ring Dips
14 Wallball Shots, 30/20lbs.

B. 5 sets:
Run 200m
15 UB Toes to Rings
*Rest 60 secs*

Today’s Link – Weight Training May Help to Ease or Prevent Depression


Squad WOD Assemble!!

June 9, 2018

Saturday

Squad WOD

For time:
80 KBS, 70/55lbs.
40 Cal. Ski Erg
80 Burpees to a plate
40 Thrusters, 95/65lbs.
*200m run every time you switch partners*


Empty Your Cup, You’re Not That Good Yet

June 8, 2018

Friday

Fitness

Strength

EMOM 7 mins:
3 Weighted Supinated Pull-ups

Conditioning

4 rounds for time:
25 Cal. Row
100 DU
25 Wallball Shots, 20/14lbs.

Sport

A. Every 90 seconds for 6 mins:
1 Front Squat + 1 Jerk@95% CJ

B. 4 rounds for time:
25 Cal. Row
100 DU
25 Wallball Shots, 30/20lbs.

C. 5 sets:
30 sec – Pistols, alt.
30 sec – Bar Muscle-ups
30 sec – L-Sit Ring Dips
30 sec – Rest

Today’s Link – Empty Your Cup, You’re Not That Good Yet


Soda Is Cigarettes: The Need For Clearer Villains

June 7, 2018

Thursday

Fitness

Conditioning

EMOM 32 mins:
Station 1: Ball Slam
Station 2: DB OHS
Station 3: Russian Twist
Station 4: Handstand Walk

Sport

A. EMOM 32 mins:
Station 1: Ball Slam
Station 2: DB OHS
Station 3: Russian Twist
Station 4: Handstand Walk

B. Ever 2 mins for 10 mins:
2 Deadlifts@90%+

Today’s Link – Soda is Cigarettes: The Need For Clearer Villains


Getting Your Success In 2019 Means Starting Today

June 6, 2018

Wednesday

Fitness

Strength

Strict Press 3-3-3-3-3

WOD of the Week

5 rounds for time:
200m Run
6 SB Cleans, 100/80lbs.

Sport

A. Every 90 seconds for 6 mins:
1 Pause Back Squat@85%

B. 5 rounds for time:
200m Run
6 SB Cleans, 100/80lbs.

C. EMOM 20 mins:
30 DU
1 Snatch@75%

Today’s Link – Getting Your Success In 2019 Means Starting Today


9 Mental Strategies To Master The Basics Of Training

June 5, 2018

Tuesday

Fitness

Strength

Front Squat 3RM

Conditioning

7 min ladder of 3,6,9,12,15, etc:
Front Squat, 135/95lbs.
C2B Pull-ups

Sport

A. Every 2 mins for 12 mins:
2 Back Squats@85%+10lbs.

B. 7 min ladder of 3,6,9,12,15, etc:
Front Squat, 135/95lbs.
C2B Pull-ups

C. Marbledale route OR 1.5 mile run

Today’s Link – 9 Mental Strategies To Master The Basics Of Training


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