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WOD 3.29.17

WOD 3.29.17

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“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~ Thomas Jefferson

CrossFit Rx

10 Minute EMOM (Function):
Minute 1: DB Strict Press @3010 x 6-8 reps
Minute 2: DB row @2010 x 6 reps per side

10 Minute EMOM (Fitness):
Minute 1: 3 Push Press
Minute 2: DB Row @2010 x 6 reps per side

10 Minute EMOM (Performance):
Minute 1: 1 Push Press + 2 Push Jerks
Minute 2: Pendlay row @3010 x 6 reps

Conditioning:
4 Rounds
90 seconds on, 1:00 off
200/150m row or 0.3/0.2 miles on AB
5 Wall Balls (14/10, 20/14, 30/20)
Max rep burpees

WOD 3.28.17

WOD 3.28.17

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“We cannot change the cards we are dealt, just how we play the game.” ~ Randy Pausch

CrossFit Rx

Function & Fitness:
A.  Hang Power Clean + Front Squat
3-4 x 3 + 1, rest as needed
B.  Weighted Reverse Lunge
3-4 x 6-8/leg, rest as needed

Performance:
A.  Hang Power Clean + Hang Squat Clean
3-4 x 2 + 1, rest as needed
B.  Weighted Reverse Lunge
3-4 x 6-8/leg, rest as needed

Conditioning:
Row/Assault Bike
30 seconds riding/rowing/running, rest 30 seconds x 8
rest 2 minutes, repeat

*This should be at the same pace for every 30 second interval.

WOD 3.27.17

WOD 3.27.16

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“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”: ~ Pele

CrossFit Rx

Partner WOD:
Teams of 2, Break up Reps however you want

2 Rounds for time of: (8 minute cap)
50 Wallball Shots (14/10, 20/14, 30/20)
5 Clean & Jerks (10 KBS, 135/95, 185/135)

For time: (8 minute cap)
40 Pull-ups, strict (Function= ring rows)
80 Push-ups
40 Abmat sit-ups (performance= GHD sit-ups)

21-15-9 reps for time of: (8 minute cap)
Deadlift (135/95, 225/155, 275/190)
42-30-18
Double-unders (Function=Single Unders)

*Rest 3 minutes between workouts

WOD 3.26.17

WOD 3.26.17

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“If you want to conquer fear, don’t sit home and think about it. Go out and get busy.” ~ Dale Carnegie

CrossFit Rx

9 Minute EMOM:
Minute 1: 2-3 KB Windmill Per side (0.75/0.5, 1/0.75, 1.5/1)
Minute 2: 8 Rotational Med ball scoops per side (14/10, 20/14, 30/20)
Minute 3: 12 Ball slams (10, 20, 30)

Row/Assault Bike:
30 seconds riding/rowing/running, rest 30 seconds x 12
rest 2 minutes, repeat

*This should be at the same pace for every 30 second interval.

WOD 3.25.17

WOD 3.25.17

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“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.” ~ Camille Leblanc-Bazinet

Open Workout 17.5 Rx
10 rounds for time of:
9 thrusters, 95 lb. for Men, 65 lb. for Women
35 double-unders

Open Workout 17.5 Scaled
10 rounds for time of:
9 thrusters, 65 lb. for Men,  45 lb. for Women
35 single-unders

WOD 3.24.17

WOD 3.24.17

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“I have been impressed with the urgency of doing.  Knowing is not enough; we must apply.  Being willing is not enough; we must do.” ~ Leonardo DaVinci

CrossFit Rx

20 minute AMRAP at steady aerobic pace:
15 calorie row or bike
10 abmat sit-ups
10 strict Pull-ups (function= ring rows)
15 cal row or bike
30 second Pallof hold left
30 second Pallof hold right
15 cal row or bike
10 hand release push-ups
30 second passive hang

WOD 3.23.17

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“Patience, persistence and perspiration make an unbeatable combination for success.” ~  Napoleon Hill

CrossFit Rx

Function:
Front Squat
4 x 6 @3010, rest 2 minutes

Fitness & Performance:
Front Squat
4 x 4 @3010, rest 2 minutes

Conditioning:
10 Minute AMRAP
Partner workout

Partner 1:
2 rope ascents (funciton= 4 rope lowers)
10 rotational med ball scoops (14/10, 20/14, 30/20)
10 DB Thrusters (20/10, 35/20, 50/35)

Partner 2:
Rides the bike or rows

*Switch after each round

WOD 3.22.17

WOD 3.22.17

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“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” ~  Wade Boggs

CrossFit Rx

10 Minute EMOM (Function):
3-5 hang power cleans

10 Minute EMOM (Fitness & Performance):
2 Power Cleans @75-85%

Conditioning:
For time
40 Kettlebell swings (1/0.75, 1.5/1, 2/1.5)
40 Box Jumps (20/16, 24/20, 24/20)
40 Calorie row
40 Double Unders

*Cash-out= Accumulate 90 seconds of side plank on each side
*15 minutes to finish workout and cash-out

WOD 3.21.17

WOD 3.21.17

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“Regardless of the obstacles or hurdles that are ahead of you, regardless of the opponent, regardless of the odds, your goal and objective always is to win. I think that’s part of sports.” ~  Grant Hill

CrossFit Rx

 

Function:

A1. Hang Power Snatch

3 x 3-5, rest as needed

A2. Cossack Squats

3 x 10 per side, rest as needed

 

Fitness & Performance:

Power Snatch + Hang Power Snatch

10 minutes to build to a tough complex

 

14 Minute EMOM:

Minute 1: 7 Thrusters (65/45, 95/65, 115/80)

Minute 2: 40 Double Unders (80 Single unders, 60 DU/SU combo)

 

WOD 3.20.17

WOD 3.20.17

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“The world is the great gymnasium where we come to make ourselves strong.” ~  Swami Vivekananda

CrossFit Rx

 

10 Minute EMOM

Function:   Build to a heavy 3 Push Press

Fitness:  Build to a heavy 3 Push Jerk

Performance:  Build to a heavy complex of 2 Push Jerk + 1 Split jerk

 

Conditioning:

4 minute AMRAP
8 calories on AB
8 Toes to bar (Lying Leg raises or hanging knee raises, toes to rings)

Rest 2 minutes

4 minute AMRAP:
8 Hang Power Cleans (KBS, 95/65, 135/95)
8 Wall Balls (14/10, 20/14, 20/14)

Rest 2 minutes

4 minute AMRAP
2 Muscle Ups (Function= 5 banded pull-ups, 5 Chest to bar pull-ups)
200m row