Specialty WOD

Endurance Is Not A Dirty Word

May 27, 2017

Sunday

Endurance

For time:
Run 1,500m
Row 500m
20 burpees
Run 1,000m
Row 500m
20 burpees
Run 500m
Row 500m
20 burpees

Today’s Link – Endurance Is Not A Dirty Word


Elliott Hulse Talks Strongman, Active Meditation, and Bioenergetics

May 26, 2017

Saturday

Structure

Warm-Up:
400m Sandbag Carry
(Try to go UB! We don’t care how much it sucks!)


Strength:
Sandbag Push Press, Find a 5RM


Conditioning:
3 Rounds AMRAP 2 Mins:
Sled Sprint 50ft
*Rest 2 Mins*


AMRAP 2 Mins:
Sandbag to Box, 48″
*Rest 2 Mins 

Barbell Club

 A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.

Today’s Link – Elliot Hulse Talks Strongman, Active Meditation and Bioenergetics


A New Way to Train: Interview With Brian McKenzie

May 24, 2017

Thursday

Barbell Club

A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec. 

Endurance

A. 5k AB

*12 minute cap*

**rest 5 minutes**

B. Every 5 minutes for 20 minutes:

1.5k AB

*hold average RPM from 5k*

 

Today’s Link – A New Way to Train: Interview With Brian McKenzie


How Long Can You Handstand It?

May 23, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Wall Walks


Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks

Structure

 Warm-Up:
Hinge Opener
Hinge Opener w/ BB


Strength:
Deficit Stiff Leg Deadlift, 5×8


Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*

Today’s Link – How Long Can You Handstand It?


Important Lessons For National Competition

May 22, 2017

Tuesday

Barbell Club

A. BN Split Jerk, 4×3@70%


B. 2 High Pulls + 1 Power Snatch, 5×1@85% PS


C. EMOM 10 mins:
1 no hook, no feet snatches@80%


D. Back Squat 4×3@85%
 

Endurance

 A. 750m row TT
*Rest 4 min*


B. 5 sets:
2 min row (hold 750m pace)
*Rest 2 min between efforts*

Today’s Link – Important Lessons For National Competition


Structure Your Week At NorthEast CrossFit

May 22, 2017

Monday

Structure

Warm-Up:
2 Rounds:
The Crab 100ft.
The Panther 100ft.
Tempo Squats x10


Strength:
Sandbag Squat, Find a 20RM


Conditioning:
5 Cal AB
5 Sandbag Squats
15m Carry
5 Sandbag Squats
15m Carry
5 Sandbag Squats
5 Cal AB


*Rest 2 Mins x 5*
**AB is Max Effort!**
***Goal for Sandbag is to be UB each round!***


Sunday Funday

May 20, 2017

Sunday

Endurance

Every 5 min for 30 min:
0-5: Run 800/600m
5-10: Row 1000m/800m


Carries, Cleans & Deadlifts…Oh My!!

May 19, 2017

Saturday

Structure

 Warm-Up:
400m Sandbag Carry


Strength:
A1. 1-Arm Deadlift (Sumo), 5×5/Arm
A2. Barbell Roll-Outs, 5×10


Conditioning:
0-7 Min:
AMRAP
7 1-Arm Deadlift + 20m Suitcase Carry (Left)
7 1-Arm Deadlift + 20m Suitcase Carry (Right)


8-15 Min:
AMRAP
10 Cal AB
15 Slam Ball
:20 Sec. Plank Hold

Barbell Club

A. EMOM 6 mins:
3 Power Clean@60%


B. EMOM 10 mins:
2 Hang Cleans@70%


C. 2 Dips + 1 Jerk, 5×1 *building*


D1. Weighted Back Ext, 3×15
D2. P-Bar Holds, 3×20-30
 


4 Simple Steps to Get More Out of Your Weightlifting Training

May 17, 2017

Thursday

Barbell Club

 A. BN Split Jerk, 4×3@65%


B. 2 High Pulls + 1 Power Snatch, 5×1@80% PS


C. EMOM 10 mins:
2 no hook, no feet snatches@75%


D. Back Squat 4×5@80%

Endurance

A. 3 sets:
Run 800m
AB 2km
*Rest 4 minutes between sets*


B. 1 mile cool down jog

Today’s Link – 4 Simple Steps to Get More Out fo Your Weightlifting Training


3 SIMPLE EXERCISES TO GET YOUR SCAPS JACKED

May 16, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Static Holds


Practice:
8 minutes of practice:
2 bar muscle-ups
Static Hold
*once you loose stability or fall back to bar Muscle ups*
 

Structure

 Warm-Up:
5 Mins Each:
Sled Drag
Sled Push


Strength:
Wide Stance, Low Bar Pause Squat,
(3 Sec Hold @ Parallel), Find a 5RM


Conditioning:
3 Rounds FT
10 Sandbox to Box
15 Sandbag Squats
200m Sandbag Carry

Today’s Link – 3 Simple Exercises To Get Your Scaps Jacked


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