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“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”

Greg Glassman

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Wednesday: April 25, 2018 "Run, Squat, Run, Squat, Run"

 WOD

Pre

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

WOD

For Time (Optional vest):

  • 400 meter Run Forward
  • 150 Squats
  • 400 meter Run Backwards
  • 150 Squats
  • 400 meter Run Forward

Post

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

Tuesday: April 24, 2018 "WOD"

 WOD

Pre

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

WOD

#1.

  • Dumbbell Row 8-8-8 (3 sets of 8)
  • Strict Pull-ups 4-4-4-4-4 (5 sets of 4) use weight appropriator to challenge the weight
  • Repeat Row at same weight or heavier
  • Standing Biceb Curls

#2.  8 Tabata (20 seconds max effort 10 seconds rest) run or Row or Ride

#3.  40 Hip Extensions

Post

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

Monday: April 23, 2018 "WOD"

 WOD

Pre

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

WOD

#1.  Bench Press 6-6-6-6-6 (5 sets of 6)

#2. 3 rounds of:

9, 12, 15

  • Box Jumps
  • Wallballs

after the 9, 12, 15 perform 36 Push-ups

#3.  Strict 20 Toes to Bar or Knees to Elbow or 40 Knee Raises

Post

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

Friday: April 20, 2018 "Connor"

 

Pre

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

WOD

As Many Rounds as Possible in 20 minutes of:

  • 5 Deadlift
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

M=65lbs, F=45lbs - Adjust weight as needed - Make sure your back with well warmed up

Post

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

Wednesday: April 18, 2018 "Pick a Version"

 

Pre

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

WOD

1st - Pick a version

#1.  3 sets of: Run 1 mile, rest half the time it takes

Or

#2.  30 minutes max Rounds of:

  • 400 meter Run
  • Rest 1 minute

2nd - 5 Rounds of:

  • 50 Flutter Kicks (2 count)
  • 10 Sit-ups (with some weight)

Post

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

Tuesday: April 17, 2018 "WOD"

 

Pre

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

WOD

#1.  Clean 

  • 4-4-4-4

#2.  15 minutes As Many Reps As Possible OR 5 Rounds For Time (Whichever comes 1st)

  • 7 Single Arm Dumbbell Right - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 7 Single Arm Dumbbell Left - Hang Power Snatch (M=30lb-40lbs, F=20lb-30lbs)
  • 5 Power Cleans (M=95lbs-155lbs, F=65lbs-110lbs)
  • 5 Jerk (M=95lbs-155lbs, F=65lbs-110lbs)

Post

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

Monday: April 16, 2018 "25 minute AMRAP"

 

Pre

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

WOD

#1.  25 minutes max reps of:

  • 50 Squats

after the 50 Squats, 5 Rounds of:

  • 5 Pull-ups
  • 10 Push-ups

#2.  50 Sit-ups with a 25lbs plate

Post

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

Friday: April 13, 2018 "Run & Curtis P's"

Run & Curtis P's

Pre

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

WOD

4 Rounds:

  • 400 meter Run
  • 10 Curtis P's (1 Curtis P = Hang Squat Clean + Rack Lunge Right + Rack Lunge Left + Push Press)

Curtis P weight M=75lbs, F=50/55lbs

Post

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

Wednesday: April 11, 2018, 2018 "Run or Row or Ride"

WOD

Pre

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

WOD

5 Rounds for Overall Time:

  • 800 meter Run OR 500 meter Row OR 30 Calorie Assault Bike
  • Rest 3 minutes

Post

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

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