Category: Sport

WOD: 1) Front Squat: 5 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 x 1 @ 95% These percentages are all based off of your 1RM. Warm-up to your first work set appropriately, upon starting your work sets, rest no more than 90 seconds between sets. httpv://www.youtube.com/watch?v=xiXONqin8qI Some Games Action 2) AQAP: 30 Deadlifts 135/95 10 Wall Balls 20/14 25 Deadlifts 135/95 15 Wall Balls 20/14 20 Deadlifts 135/95 20 Wall Balls 20/14 15 Deadlifts 135/95 25 Wall Balls 20/14 10 Deadlifts 135/95 30 Wall Balls 20/14 Extra Work: 3) Front Rack Barbell Lunges: 3 x 8/side Work as heavy as possible. You should alternate every rep. Rest 90 seconds between sets. Barbell is in the Front Squat Position. For results post weight of each set of Squats along with time to complete Met-con and any…

WOD: 1) Establish a 5RM Strict Press: 10 minutes You will have 10 minutes to establish a 5RM Strict Press. You may do as many or as few sets as you’d like there is no prescribed amount, just establish a 5RM Strict Press. Immediately Into 2) Press Complex: EMOTM for 10 minutes @ 5RM Strict Press For 10 minutes on the minute perform 1 Strict Press, 2 Push Press, and 3 Push Jerk as a Complex. 3) 10 minute AMRAP: 1 Squat Snatch 155/105 1 Bar Muscle-up 2 Squat Snatch 155/105 2 Bar Muscle-ups 3 Squat Snatch 155/105 3 Bar Muscle-ups and so on until 1o minutes is up If you can’t do a Bar Muscle-up sub out 3 Pull-ups, starting with Chest-to-bar, then Pull-ups, and Assisted Pull-ups. Work with something that is difficult for you. If you’re scaling the Squat Snatch weight you should be…

WOD: 1) Bear Complex: 1-1-1-1-1-1-1 1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Behind-the-Neck Jerk. If you’ve never done these before start with a reasonable weight, bringing the bar back down to your next can be tricky, but the goal is to go as heavy as possible. 2) AQAP: 100 Burpees httpv://www.youtube.com/watch?v=np2UpsPF9k8 Anyone cracking this :-)…an important thing to remember is that this workout is completely mental, it is physically demanding, but your time is completely dictated by your will and mental fortitude. Extra Work: 3) Run: 3 x 1 mile Rest 3 minutes between runs. Each run should be a max effort. For results post weight of each Bear Complex and time to complete Met-con. If you did Extra Work post time of each run. Post Results/Thoughts To Comments

WOD: 1) 5 rounds AQAP: 15 Toes-to-bar 30 Push Press 75/53 45 Double-unders Substitution for Double-unders is 100% in Single-unders and 50% in Tuck Jumps Extra Work: 2) Bar Muscle-up: 10 minutes EMOTM If you can’t do a Bar Muscle-up you can try doing an assisted one or work on Chest-to-bar Pull-ups. Reps are up to you, pick something you can be consistent with. httpv://www.youtube.com/watch?v=astSQRh1-i0 For results post time to complete Met-con and any scaling used. If you did Extra Work post how many reps and what you did. Post Results/Thoughts to Comments httpv://www.youtube.com/watch?v=jV_0FQbFl_U&feature=g-all-u For those contemplating making CrossFit a bigger part of your fitness program, another great example of what it can do  

WOD: 1) Back Squat: 5-5-5-5-5 Like Wednesday we are looking to move as much total poundage as possible, i.e. expose your body to the most stress/weight you can over the course of 5 sets of 5. You should be hitting a 5RM somewhere in here, could be your first set or your last, doesn’t matter. A good starting point for your work sets should be around 80% of your 1RM. Rest no more than 2 minutes between sets. 2) 8 minute AMRAP: 1 Squat Clean 205/135 4 Hand Release Push-ups 2 Squat Cleans 205/135 8 Hand Release Push-ups 3 Squat Cleans 205/135 12 Hand Release Push-ups and so on until 8 minutes is up Extra Work: 3) 3 rounds: 1 Strict Pull-up, Kipping Pull-up, Toes-to-bar 2 Strict Pull-up, Kipping Pull-up, Toes-to-bar 3 Strict Pull-up, Kipping Pull-up, Toes-to-bar and so on until you come off the bar…