CrossFit WOD

Squad WOD Assemble!!!

September 15, 2018

Saturday

Squad WOD

AMRAP 16 mins:
8 Synchro Hang Power Snatches, 95/65lbs.
12 Synchro Burpees
24 Cal. AB (total)

 


8 Reasons To Marry A Fit Person

September 14, 2018

Friday

Fitness

Strength

Deadift 10-8-6-4-2

Conditioning

1-2-3-4-5-6-7-8-9-10 reps for time:
Thrusters, 115/75lbs.
Ring Dip

Sport

A. Power Clean, heavy single

B. 1-2-3-4-5-6-7-8-9-10 reps for time:
Thrusters, 115/75lbs.
Ring Dip

C. Choose:
For time:
5 C2B Pull-ups, Rest 1:1 x 12
or
10 C2B Pull-ups, Rest 1:1 x 6
or
15 C2B Pull-ups, Rest 1:1 x 4

Today’s Link – 8 Reasons To Marry A Fit Person


Face A Fear, Drop 100 Pounds

September 13, 2018

Thursday

Fitness

Strength

Push Press 2-2-2-2-2-2-2

Conditioning

5 rounds for time:
200m Row
12 T2B
*3/20/18*

Sport

A. Push Jerk, heavy single

B. 5 rounds for time:
200m Row
12 T2B
*3/20/18*

C. For max cals:
Bike erg
2:00/1:00 X 5

Today’s Link – Face A Fear, Drop 100 Pounds


Rep Tempo: Lay The Foundation For Great Workouts

September 12, 2018

Wednesday

Fitness

Strength

Snatch 1-1-1-1-1

WOD of the Week

For time:
Run 800m
40ft. KB OH Lunge, 55/35lbs. (L)
30 HSPU
40ft KB OH Lunge, 55/35lbs. (R)
30 Burpees

Sport

A. Snatch, heavy single

B. For time:
Run 800m
40ft. DB OH Lunge, 50/35lbs. (L)
30 HSPU
40ft DB OH Lunge, 50/35lbs. (R)
30 Burpees
*regional style for lunges*

C. AMRAP 3 mins:
3 Bar muscle-ups
6 Pistols, alt.
*Rest 1 min X 3*

Today’s Link – Rep Tempo: Lay The Foundation For Great Workouts


Double, Double Toil and Trouble

September 11, 2018

Tuesday

Fitness

Strength

Back Squat 5-5-5-5-5

Conditioning

2 mins clock:
100 DU
Max rep russian KBS, 70/55lbs.
*Rest 2 mins X 6*
**score is TOTAL reps**

Sport

A. Front Squat, heavy single

B. 2 mins clock:
100 DU
Max rep russian KBS, 70/55lbs.
*Rest 2 mins X 6*
**score is TOTAL reps**

C. 4 sets:
8-10 DB Floor Presses
8-10 Barbell Row

Today’s Link – Double, Double Toil and Trouble


Does One Size Really Fit All When It Comes To Working Out While Pregnant?

September 10, 2018

Monday

Fitness

Conditioning

For max reps:
60 sec- Clean & Jerk, 135/95lbs.
*Rest 30 sec*
60 sec- Box Jump overs, 30/24″
*Rest 30 sec*
60 sec- Wallball Shots, 20/14lbs
*Rest 60 sec*
X 4

Sport

A. For max reps:
60 sec- Clean & Jerk, 135/95lbs.
*Rest 30 sec*
60 sec- Box Jump overs, 30/24″
*Rest 30 sec*
60 sec- Wallball Shots, 30/20lbs
*Rest 60 sec*
X 4

B. 30 mins monostructural of choice: run,bike,row,ski

Today’s Link – Does One Size Really Fit All When It Comes To Working Out While Pregnant?


Squad WOD Assemble!!

September 8, 2018

Saturday

Squad WOD

50-40-30-20-10 reps for time:
Wallball Shots, 20/14lbs.
T2B


Why One Busy Mom Made Time for Fitness

September 7, 2018

Friday

Fitness

Strength

20 sec L-Sit
Rest 40 seconds X 5

Conditioning

For time:
100 Double-unders
80 DB OHS, 50/35lbs.
60 Pullups
40 Cal. AB
20 Deadlifts, 275/185lbs.

Sport

A. 20 sec- tng Power Snatches, 135/95lbs
*Rest 40 sec X 5*

B. For time:
100 Double-unders
80 DB OHS, 50/35lbs.
60 C2B Pullups
40 Cal. AB
20 Deadlifts, 275/185lbs.

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

Today’s Link – Why One Busy Mom Made Time for Fitness


Four Weight Loss Myths You Need to Stop Falling For

September 6, 2018

Thursday

Fitness

Strength

EMOM 7 mins:
2 Clean & Jerks *building*

Conditioning

3 rounds for time:
20 Push Jerks, 95/65lbs.
30 Russian KBS, 70/55lbs.

Sport

A. Clean & Jerk, build to a heavy double

B. 3 rounds for time:
20 Push Jerks, 95/65lbs.
30 Russian KBS, 70/55lbs.

C. For time/reps:
20 SB Floor presses, 100/80lbs.
Max set of Ring Muscle-ups
*Rest 2 mins X 5*

Today’s Link – Four Weight Loss Myths You Need to Stop Falling For


8 Reasons You Should Date CrossFit Girls

September 5, 2018

Wednesday

Fitness

Strength

5 sets:
2 Front Squats + 1 Thruster

WOD of the Week

7 min ladder:
3 DB Squats, 50/35lbs.
3 T2B
6 DB Squat, 50/35lbs.
6 T2B
9 DB Squat, 50/35lbs.
9 T2B
12,15,18 etc

Sport

A. Back Squat, build to heavy double

B. 7 min ladder:
3 DB Squats, 50/35lbs.
3 T2B
6 DB Squat, 50/35lbs.
6 T2B
9 DB Squat, 50/35lbs.
9 T2B
12,15,18 etc

C. 30 mins monostructural of choice: run,bike,row,ski

Today’s Link – 8 Reasons You Should Date CrossFit Girls


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