Specialty WOD

Always Start With An Empty Bar

August 25, 2017

Saturday

Structure

“Insane in the Timeframes”
Teams of 3…
0-6 Min: AMRAP
SB Carry (Heavy!) 100ft.
Sled Sprint 100ft.
*Rest 2 Mins*


8-14 Min: AMRAP
SB C&J
Burpee Slam Balls
*Rest 2 Mins*


16-22 Min: AMRAP
OH Sandbag Carry, 100ft.
Power Wall Balls (Get the ball as high as possible!)
*Rest 2 Min*


24-30 Min: AMRAP
AB Cals

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. Power Snatch 2-2-2-2-2


C. Hang Snatch 2-2-2-2-2


D. Snatch Balance, 1-1-1-1-1

 

Today’s Link – Always Start An Empty Bar


Stay Tight! How to Breathe, Brace and Save Your Spine

August 23, 2017

Thursday

Endurance

A. 4 min clock:
Run 400m
AB max distance
*Rest 2 min x 5 sets*


B. AB 5 min. easy

Barbell Club

A. Pause Jerks, 2-2-2-2-2


B. Power Clean, heavy single


C. 5 sets:
1 Clean + 1 Front Squat + 1 Jerk, building


D. Clean Pull 5×1@110%

 

Today’s Link – Stay Tight! How to Breathe, Brace and Save Your Spine


Strongman Training For The CrossFit Athlete

August 22, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double Unders


Practice:
8 minute practice @ own pace:
36 double-unders
3 banded or 3 box bar muscle-ups
– or –
3 RX bar muscle-ups

Structure

Strength/Skill Work:
3 Sets of each…
A1. 100ft. SB Carry (Go for over 1/2 BW or more!)
A2. 50ft. SB Walking Lunges + 50ft. Bear Crawl


Conditioning:
100m ME Sprint
100ft. HOH Reverse Sled Drag
*Rest 2 min x 5*

 

Today’s Link – Strongman Training For the CrossFit Athlete


A Vertical Bar Path in the Turnover is Forward

August 21, 2017

Tuesday

Endurance

A. EMOM 7 min:
Row 150 (build through each row)


*Rest 3 minutes*


B. Every 5 min for 25 min:
Run 800m (hold within 10s)

Barbell Club

A. Tall Snatch 5-5-5-5-5


B. EMOM 7 mins:
1 NHNF Power Snatch *building*


C. Snatch Gaunlet:
1 Snatch every 90 seconds, increasing weight until failture


D. Snatch Pull 5×1@110% 

 

Today’s Link – A Vertical Bar Path in the Turnover is Forward


Structure

August 20, 2017

Monday

Structure

 Strength/Skill Work:
3 Sets of each
A1. SB Press, Max Reps
A2. SB Squats, Max Reps
A3. SB Hold, Max Seconds


Conditioning:
5 Cal AB ME
100ft KB Farmers Carry
5 Cal AB ME
100ft OH SB Carry
*Rest 2 Mins x 5*


Sundays Are For Endurance

August 19, 2017

Sunday

Endurance

A. Every 4 min for 12 min:
Run 700m/500m
*Rest 1 minute*
B. Every 4 min for 12 min:
AB 2km/1.5km
*Rest 1 minute*
C. Every 4 min for 12 min:
Row 1000m/800m


How Jennifer Moser Beat Death With Fitness

August 18, 2017

Saturday

Structure

Grab a partner and complete for Time:
10-9-8-7-6-5-4-3-2-1
SB Press
-then, no rest-
1-2-3-4-5-6-7-8-9-10
KB SL Deadlifts
-then, no rest-
10-9-8-7-6-5-4-3-2-1
AB Cals
-then, no rest-
1-2-3-4-5-6-7-8-9-10
SB Cleans
-then, no rest-
10-9-8-7-6-5-4-3-2-1
SB Squat
*A does 10 reps then B does 10 reps, A does 9, B does 9 and so on*

Barbell Club

A. Hang Power Clean 2-2-2-2-2


B. Clean & Jerk, 2RM


C1. CG Deadlift, 5×2@115%
C2. Strict DB Press 5×5

 

Today’s Link – How Jennifer Moser Beat Death With Fitness


Endurance Training Essentials: Strength, Intervals, and Aerobics

August 16, 2017

Thursday

Endurance

Every 12 min for 36 min:
Run 2000m

Barbell Club

A. Hi Hang Power Snatch + Hi Hang Snatch, heavy single


B. 5 sets:
1 Snatch + 1 OHS@90%


C. Snatch Pull 5×2@105%


D. Back Squat 3-3-3-3

 

Today’s Link – Endurance Training Essentials: Strength, Intervals, and Aerobics


Pro Strongman Robert Oberst Takes on 2017 Reebok CrossFit Games Event

August 15, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double-Unders


Practice:
8 minute practice @ own pace:
30 double-unders
3 low box bar muscle-ups
– or –
2 RX bar muscle-ups

Structure

Rounds:
5-4-3-2-1 of “Cindy”
– between Each Set –
Sandbag Carry 400m/200m

 

Today’s Link – Pro Strongman Robert Oberst Takes on 2017 Reebok CrossFit Games Event


CrossFit and Running: A Perfect Pair?

August 14, 2017

Tuesday

Endurance

A. Every 3 min for 12 min:
Run 500/400m (build across 4 sets)
*Rest 1 minute*


B. Every 5 min for 20 min:
Run 800m (hold within 10 sec.)

Barbell Club

A. Pause Jerks, 3-3-3-3-3


B. 5 sets:
1 Power Clean + 1 Clean, heavy single


C. 5 sets:
2 Front Squats + 1 Split Jerk@90% CJ


D. Clean Pull 5×2@100%

 

Today’s Link – CrossFit and Running: A Perfect Pair?


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