WOD/Blog
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8/4/15

Strength WOD: 20 Rep Squat Day 4 add 5lb from 7/31 Pull up Strength: 5×5 Hollow Holds 30sec on/10sec off 5×5 Superman Holds 30sec on/10sec off 4×10 Strict Ring Rows/Strict Elevated Ring Rows (Big squeeze up top) 3×10 Banded Pull-ups / Strict Pull-ups 3×8 Pull-Up Negatives Conditioning WOD: 10 Rounds 50 Double Unders 5 burpees […]

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8/3/15

Accessory WOD: 4 x 15m Broad Jumps 6:00 amrap 10x DB Press 10x Single Leg Romanian Deadlifts 10x Weighted Side Step ups Weightlifting WOD: Clean 1 Rep EMOM 2:00 for 10:00 Find 1RM Conditioning WOD: 15 min AMRAP 7 Shoulder to Overhead @ 50% of Clean 9 Burpee over bar 11 Wallballs 20/14

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8/1/15

Conditioning WOD: 400m run 50 KBS (53/35) 25 KB Clusters (53/35) 50 Burpees 25 Weighted Lunges (53/35) 50 Push ups 400m Run 25 KBS 50 KB Clusters 25 Burpees 50 Weighted lunges 25 Push ups 400m Run

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7/31/15

Strength WOD: 20 Rep Squat Day 3 add 5lbs from Wednesday 6/29   Pull Up Strength: 3×10 Strict Ring Rows/Strict Elevated Ring Rows (Big squeeze up top) 3× 6 Banded Pull-ups / Strict Pull-ups 3×5 Pull-Up Negatives Max Effort Hollow Hold   Conditioning WOD: 4 RFT 25x Box Jumps (24/20) 25x Wall balls (20/14)

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7/30/15

Strength WOD: Deadlift 5 Reps every 2:00 for 10:00 Press 5 Reps every 2:00 for 10:00 All of the percentages you will see are based on 90% of your 1RM (your Crossfit Total numbers). For example, if your deadlift was 300lbs, take 90% (270) and use that as your “1RM” to base your working percentages […]

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7/29/15

Strength WOD: 20 Rep Squat Day 2 add 5lb from 6/23 Pull up Strength: 5×5 Hollow Holds 30sec on/10sec off 5×5 Superman Holds 30sec on/10sec off 4×10 Strict Ring Rows/Strict Elevated Ring Rows (Big squeeze up top) 3×10 Banded Pull-ups / Strict Pull-ups 3×8 Pull-Up Negatives Conditioning WOD: 10min AMRAP 5x DB Push Press (40/30) […]

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7/28/15

Accessory WOD: 4 x 15m Broad Jumps 6:00 amrap 5x DB Raise Complex (Front/Side/Rear) 10x Single Leg Romanian Deadlifts 10x Weighted Step ups Weightlifting WOD: Snatch 1 Rep EMOM 2:00 for 10:00 Find 1RM Conditioning WOD: 10min Ascending Ladder 3 Power Snatches @ 50% 3 Burpee over bar 3 Power Snatches @ 50% 6 Burpee over bar 3 Power Snatches @ […]

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7/27/15

Accesssory WOD: :60 ME Handstand Hold 6:00 AMRAP 10 Push ups 10 Skull Crushers 10 Split Squats Conditioning WOD: 4 Rounds: 21 Push Press (95/65) 400m Run 15 Pull ups 200m Run 9 Push Ups 100m Run

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7/26/15

Conditioning WOD: With a running clock- 0:00-3:00 400m Run 3:00-4:00 ME Jumping Lunges 5:00-8:00 400m Run 8:00-9:00 ME Situps 9:00-12:00 400m Run 12:00-13:00 ME Pushups 13:00-16:00 400m Run 16:00-17:00 ME Burpees 17:00-20:00 400m Run

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7/25/15

Conditioning WOD: 5 Minute AMRAP 10 Box Jump Overs, 24/20″ 10 Bar over Burpees 10 Thrusters, 95/65 Rest 2 Minutes 5 Minute AMRAP 8 Box Jump Overs, 24/20″ 8 Bar over Burpees 8 Thrusters, 95/65 Rest 2 Minutes 5 Minute AMRAP 6 Box Jump Overs, 24/20″ 6 Bar over Burpees 6 Thrusters, 95/65 Rest 2 […]