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"It's not about hugging trees, it's not about being wasteful either.  You've just got to find that balance, where taking care of yourself, takes care of more then just yourself, that's the sweet spot."

Matthew McConaughey

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Wednesday: July 26, 2017 "Legs"

Legs

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Warm-up with 2 sets of 5 reps Back Squat with a triple bounce at the bottom (m=95lbs, F=65lbs)

  • Back Squat 5 sets of 2 reps

#2.  Bulgarian Split Squat

  • 2 sets of 6-8 reps

#3.  Single Arm Dumbbell Overhead Squat

  • 2 sets of 6-8 reps (each side)

#4.  Toes through Rings

  • 2 sets of 20 reps

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Tuesday: July 25, 2017 "SEAL Grinder PT"

SEAL Grinder PT

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

1 to 3 rounds of (Optional Vest or Ruck M=20lbs, F=14lbs):

  • Start at the bottom of a hill - hike up 400 meters (if no hill then just run/walk a 400 each time)
  • 25 Push-ups
  • Back down 400 meters to the bottom
  • 25 Push-ups
  • Hike up 400 meters
  • 25 Burpees
  • Back down 400 meters to the bottom
  • 25 Burpees
  • Hike up 400 meters
  • 25 Squats
  • Back down 400 meters to the bottom
  • 25 Squats
  • Hike up 400 meters
  • 25 Flutter Kicks (4 count)
  • Back down 400 meters to the bottom
  • 25 Flutter Kicks (4 count)

SEALGrinderPT.com

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Monday: July 24, 2017 "WOD"

Blake

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Bench Press

  • 3-3-3-3-3-3 (6 sets of 3 reps) Progressive build - 15lb difference between set 1 and set 6

#2.  For Time:

  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 21 Push Press
  • 21 Front Squat
  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 15 Push Press
  • 15 Front Squat
  • 100 Double Unders (Mod 50 DU's or 200 Singles)
  • 9 Push Press
  • 9 Front Squat

Weight for Push Press and Front Squat (M=95lbs-115lbs, F=65lbs-80lbs) - Rx'ed is the same for both but adjust as needed

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Friday: July 21, 2017 "Blake"

Blake

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

4 Rounds:

  • 100 foot Walking lunge with (M=45lb, F=25lb or 35lb) plate held overhead (it's apx 30 steps total)
  • 30 Box Jump (M=24", F=20")
  • 20 Wallballs
  • 10 Handstand Push-ups (Mod=Shorten HSPU depth, if you are unable to get on the wall then 10 CrossFit Hand Release Push-ups)

Hero WOD In Honor of: U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Wednesday: July 19, 2017 "AMRAP 10 mins"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  10 Minutes for max reps completed:

  • 1 Deadlift, 1 Hang Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat (M=95lbs-155lbs, F=45lbs-110lbs)

#2.  5 Rounds of (not timed)

  • 10 Hip Extensions
  • 10 Knees to Elbows or High Knee Raises 

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Tuesday: July 18, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - With a Vest (M=20lbs, F=14lbs)

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes of - No vest

  • 5 Pull-ups (MOD=Banded OR Jumping Chest to Bar OR Inverted)
  • 10 Push-ups

Rest 1 minute

5 minutes for max Sit-ups

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Monday: July 17, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Standing Dumbbell (use a bar if you have to) Press

  • 12-12-12-12

#2.  5 Rounds of:

  • 400 meter Run
  • 7 Push Press
  • 14 Back Squat

Weight: M=65lbs-135lbs, F=45lbs-95lbs

#3.  5 Sets of

  • 50 Flutter Kicks (2 count)

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Friday: July 14, 2017 "50-35-20"

50-35-20

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

For Overall Time:

  • 800 meter Run

Then 50-35-20 reps of the following

  • Wallballs
  • Push-ups
  • Jumping Squats
  • Double Unders (Mod=100-70-40 Singles)

After you have completed all reps

  • 800 meter Run

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Wednesday: July 12, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Every minute on the minute for 10 minutes (10 Rounds on the minute)

  • 1 Squat Snatch
  • 3 Overhead Squats

Weight: use a challenging weight based on getting all 3 reps of Overhead Squats for all 10 rounds

#2.  Pull-ups - 5 Rounds for max reps Kipping/Butterfly (Mod=use bands)

  • 5 Strict Pull-ups (or as close as you can get to 5)
  • Max Reps Kipping / Butterfly Pull-ups
  • Rest 1 minute

#3.  Standing Press, Push Press, Push Jerk - Every minute on the minute for 5 minutes (5 Rounds on the minute)

  • 1 Press
  • 2 Push Press
  • 3 Push Jerk

Weight: use a challenging weight based on getting all exercise reps unbroken for all 5 rounds, the press should not be so challenging that you are struggling to finish the rep.

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


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