CrossFit WOD

13 CrossFit Gym Etiquette Rules You Need to Know

March 21, 2018

Wednesday

Fitness

Strength

Split Jerk 2-2-2-2-2 

Conditioning

 50-35-20 reps for time:
Russian KBS, 70/55lbs.
Double-Unders

Sport

A. Barbell Lunge, 3×10 alt.

B. 50-35-20 reps for time:
KBS, 70/55lbs.
Double-Unders

C. Each set for time:
27 cal. row
*Rest 30 sec*
21 cal. row
*Rest 30 sec*
15 cal. row
*Rest 30 sec*
9 cal row
*hit these at Max Effort (ME)* 

 

Today’s Link – 13 CrossFit Gym Etiquette Rules You Need to Know


The Athlete’s Toolbox: The Lost Art Of Breathing

March 20, 2018

Tuesday

Fitness

Strength

 EMOM 7 mins:
3-Level Snatch *building*

Conditioning

 6 – 2 min rounds:
15/10 cal AB
Max rep Power Snatch, 135/95lbs.
*score is total reps*

Sport

 A. EMOM 5 mins:
3 tng Power Snatches
*building*


B. 6- 2 min rounds:
15/10 cal AB
Max rep Snatch, 185/125lbs.
*score is total reps and cals*


C. Every 2 mins for 10 mins:
15 Wallball Shots, 30lbs.
12 T2B

 

Today’s Link – The Athlete’s Toolbox: The Lost Art of Breathing


Want Your Kids to Be Successful Entrepreneurs? Teach Them These Critical Skills

March 19, 2018

Monday

Fitness

Strength

Back Squat 5-5-5-5-5 

Conditioning

 AMRAP 4 mins:
15 Thrusters, 95/65lbs.
15 C2B Pullups
Rest 2 mins X 3

Sport

A. Back Squat 4×2@90%

B. AMRAP 4 mins:
15 Thrusters, 95/65lbs.
15 C2B Pullups
*Rest 2 mins X 3*

C. 15 min row@recovery pace 

 

Today’s Link – Want Your Kids to Be Successful Entrepreneurs? Teach Them These Critical Skills


Squad WOD Assemble!!!!

March 16, 2018

Saturday

Squad WOD

AMRAP 20 mins:
AB Max cals
+
5 Pullups
10 Pushups
15 Squats
*While 1 partner is on the AB,
the other will perform “cindy”.*
**Athletes may switch out as needed**


I Don’t Care What You’re Good At

March 16, 2018

Friday

Open WOD 18.4

Scaled

For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

 

Open WOD 18.4

Rx

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

 

 

Today’s Link – I Don’t Care What You’re Good At


How to Come Back to CrossFit

March 15, 2018

Thursday

Fitness

45 sec on/15 sec off:
AB
KB Farmer Carry, 70/55lbs.
Walking Lunges
Plank
X 8 

Sport

 45 sec on/15 sec off:
AB
KB Farmer Carry, 70/55lbs.
Walking Lunges
Plank
X 8

 

Today’s Link – How to Come Back to CrossFit

 


What the Science Says: Youth Resistance Training

March 14, 2018

Wednesday

Fitness

Conditioning

AMRAP 21 mins:
11 Cal. Ski
13 Burpee Box Jump-overs, 24/20″
15 T2B 

Sport

 A. AMRAP 21 mins:
11 Cal. Ski
13 Burpee Box Jump-overs, 24/20″
15 T2B

B. Each set for time:
27 cal. row
*Rest 30 sec*
21 cal. row
*Rest 30 sec*
15 cal. row
*Rest 30 sec*
9 cal row
*hit these at Max Effort (ME)*

 

Today’s Link – What the Science Says: Youth Resistance Training


Physical Health Is Mental Health

March 13, 2018

Tuesday

Fitness

Strength

Deadlift 5-5-5-5-5 

Conditioning

AMRAP 7 mins:
9 C2B Pullups
12 Wallball Shots, 20/14lbs.  

Sport

 A. EMOM 5 mins:
5 tng Power Snatches *building*

B. AMRAP 7 mins:
9 C2B Pullups
12 Wallball Shots, 30/20lbs.

C. AMRAP 6 mins:
12 HSPU
12 OH DB Lunges, 50/35lbs.
*alt. hands each round*

 

Today’s Link – Physical Health Is Mental Health


Learn to Expect What, Not When

March 12, 2018

Monday

Fitness

Strength

Front Squat 5-5-5-5-5 

Conditioning

 For time:
24 Burpees over the bar
7 Rope Climbs
18 Thrusters, 135/95lbs.

Sport

 A. Front Squat 5×2@85%
*Rest 1 min*

B. For time:
24 Burpees over the bar
7 Legless Rope Climbs
18 Thrusters, 135/95lbs.

C. AMRAP 6 mins:
12 Pistols, alt.
6 Deadlifts, 275/185lbs.

 

Today’s Link – Learn to Expect What, Not When


Squad WOD Assemble!!!

March 10, 2018

Saturday

Squad WOD

60 Cal AB (Must do 10 cals each)

then…

50-35-20
Clusters, 95/65#
Russian KB Swings, 70/55#
Burpees Over the Bar (lateral)

then…
60 Cal AB (Must do 10 cals each)


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