7.31.14 Workout of the Day

CrossFit

Strength:

1. Press
5×3 Push Press, ascending

-rest 5 min-

WOD 1:
2. “Team Nukes”
Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

ICT

WOD 1 For time:

Run 500m

100 Double unders

75 abmat situps

50 Pulluos/Ring Row

25 Thrusters (65/45)

Run 500m

-rest 5 min-

WOD 2:

3 MIN AMREP of HPRU

cash in 100 air squats to med ball

 

 

7.30.14 Workout of the Day

CrossFit

Strength

1. Overhead Squat
15 min to hit 1RM
-rest 5 min-

WOD 1:
2. EMOMx15
Min 1: 7 OHS with 3 second pause at the bottom, you choose the weight
Min 2: :45 Elbow Plank hold
Min 3: 7 Strict C2B Pull ups

3. Deadlift
2×10 (heavy, but UNBROKEN)

ICT Happy Birthday Jodi!!

WU: Tabata 1 arm HS hold

WOD 1 “Jodi” (7/30/73)

7 RFT of 

30 OH Walk Lunge (steps) (45/25)

73 m row

cash out 41 bumper burpee (45/25)

15 min time cap

Recover: 300 m run

 

 

7.29.14 Workout of the Day

CrossFit
WOD 1:
WU: 600 m run
1. “Black &Blue” 5 RFT of:
10 Power Cleans, 135/95
10 Burpees
-rest 5 min-
2.Press
2×20 Dumbbell/Kb Strict Press(lbs your choice )
-Rest 5 min-
-OPTIONAL, not mandatory but highly recommended:
3. C2B Progression 7 sets of 6, :50 rest between sets
ICT
WOD 1
Partner 14 min Max cal row
*one works , one holds plank on elbows, switch when plank athlete breaks. *
SCORE= max total team cal row
-Rest 3 min-
WOD 2
Partner DL (155/105)& BJ (24/20)
10-9-8-7-6-5-4-3-2-1
Cash in and out 300 m run
*run together , one works one rests*
*Both athletes do all reps*
14 min cap

7.28.14 Workout of the Day

CrossFit
Strength
1. Snatch
At the 0:01 mark, work up to
1 RM Power Snatch
-At the 18 min mark
2. Squat
5×7 Front Squats, across(same load)
-At the 35 min mark
3. “Ultimate Warrior”
21-15-9 reps of:
Thrusters, 135/95
Bar Muscle ups
*MU will be scaled to 21 PU, 21 dips etc..*

ICT “Kettlebell Hell”
Partner WOD
2RFT of :
20 kb swing (35/25)
300m run
Into
2RFT of :
20 Goblet squat (35/25)
300m run
Into
2RFT of
20 SDHP
300m run
*run together, 1 works, 1 rests*
*KB can not touch ground during movement*
*Each teammate MUST complete all 20 reps. *
-Rest 3 exactly 3 min -
WOD 2
Partner WOD
3 min AMREP burpees while partner hold rock bottom Goblet squat
*KB can not touch ground*

7.26.14 Workout of the Day

CrossFit AND ICT Same gym 8:30 Sharp

In teams of 3 complete:
50 Front Squats, 175/125
75 Box Jumps, 24/20
100 Pull ups
75 Box Jumps, 24/20
50 Front Squats, 175/125
*One athlete works at a time*

*After each movement is completed

as at team, run 400 m*

 

7.25.14 Workout of the Day

6a0147e164cdcf970b01a5106afc2c970c-800wi

CrossFit

Strength 1:

Back Squat

10×3 

*Same Weight for all sets

*15 Min. Time Cap
**
WOD 1:

For Time
30 Burpee Box Jumps, 24/20
400m Run
15 Power Snatches, 135/95
800m Run (big square)
15 Power Snatches, 135/95
400m Run
30 Burpee Box Jumps, 24/20

ICT

WOD 1:

14 min EMOM of:

ODD: 150 m run

EVEN:10 Cal Row

rest 3 min

14 min EMOM of:

ODD: 10 slam ball burpee

EVEN: 12 T2B

*scale volume if need be*

 

 

 

 

 

 

 

 

 

7.24.14 Workout of the Day

feelthepaindoitanyway

CrossFit

 

Strength:

In 15 min, work up to a heavy set of a:

 1 Power Clean + Push Press + Push Jerk + Split Jerk

WOD 1:

In 15 min, work up to a heavy set of 3 reps of  DL

-rest 5 min-

WOD 2:

12 MIn EMOM of:

odd: 50 DUBS

Even: 7 DL (lb your choice)

 

ICT

 

WOD 1: Partner WOD

For time:

Row 2,000

200 airsquats to med ball

800 m run

*portion reps however you like*

*run together*

-rest 3 min-

WOD 2

Partner WOD

7 min AMRAP

20 KB Swing

20 Abmat SU

* one work one rests, portion how

you like*

7.23.14 Workout of the Day

fitness-motivation-sign-48-1CrossFit

 

WOD 1:

Every Minute, On the Minute, for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

*Scale lbs/movements as needed*

-rest 5 min-

WOD 2:

10 Min EMOM

2-3 Strict Press from the ground

-rest 5 min-

Skill: 7 sets of 6 C2B PU w/ :60 sec rest between sets

 

ICT

 

WOD 1:

18 Min Partner AMRAP

15 DL (135/95)

20 KB Step Up (24/20)

300 meter run (Exit Sign)

*one person works while other rests*

*Portion reps as you like*

*Run together*

SCORE = Total team rounds + Reps

- Rest 5 Min. -

WOD 2

TABATA

Even – Handstand Hold

Odd – HRPU

 

7.22.14 Workout of the Day

CrossFit

Strength:

Snatch
In 15 min, work up to a 3RM

WOD 1:

“Charlie Brown”
3 RFT of:
15 OHS, 135/95
30 Abmat Sit up
45 KBS, 53/35

ICT

WOD 1:

“Fight Gone Bad..ish”

5 rds of 1 min each station, 1 min break 

after 5th station of:

Min 1: cal row

Min 2: BJ (24/20)

Min 3: PP (95/65)

Min 4: Slam ball (20/15)

min 5: OH lunge (25/15)

SCORE= Total Reps

 

 

7.21.14 Workout of the Day

CrossFit

Strength: Back Squat 5×5

WOD 1: Fight Gone Bad

3 rounds of 1 min of each of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 95/75 pounds (Reps)
Box Jump, 24/20″ box (Reps)
Push-press, 95/75 pounds (Reps)
Row (Calories)

*Running Clock, 1 min rest between rds*

SCORE=Total Reps

ICT

WOD 1 : For Time

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups/Ring Rows
Sprint 100 meters
10 Burpees
Rest 30 seconds

 

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