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"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." 

Greg Glassman

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Friday: January 19, 2018 "Paul Pena"

 Paul Pena

Pre

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

WOD

7 rounds, each for time of:

  • 100 meter Sprint
  • 19 Kettlebell Swings (M=55lbs-70lbs, F=35lbs-55lbs)
  • 10 Burpee Box Jumps (M=24", F=20")
  • Rest 3 minutes

Hero WOD in Honor of:  Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Post

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

Wednesday: January, 17, 2018 "WOD"

 

Pre

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

WOD

#1.  WOD

  • 1 minute max reps Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)
  • 1 minute rest
  • 2 minutes max reps Thrusters (M=80lbs-135lbs, F=55lbs-80lbs)
  • 2 minutes rest
  • 3 minutes max reps Thrusters (M=95lbs-155lbs, F=65lbs-95lbs)
  • 3 minutes rest
  • 10 Clean and Jerk (M=65lbs-95lbs, F=45lbs-65lbs)
  • 10 Clean and Jerk (M=80lbs-135lbs, F=55lbs-80lbs)
  • 10 Clean and Jerk (M=95lbs-155lbs, F=65lbs-95lbs)

#2.  50 Sit-ups

Post

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

Tuesday: January 16, 2017 "Bench Press"

Bench Press

Pre

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

WOD

#1.  Bench Press 4 sets of 10 reps

#2.  Supplemental 

  • Pick 1 Triceps Exercise 3 sets of 12
  • Pick another Triceps Exercise 3 sets of 14

#3.  6 Rounds of 1 minute max reps, 1 minute rest

  • Push-ups

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

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

Monday: January 15, 2018 "Back Squat"

Back Squat

Pre

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

WOD

#1.  Back Squat 4 sets of 10 reps

#2.  Bulgarian Split Squat 3 sets of 6 reps (each side)

#3.  10 minutes for max reps:

  • 10 Hang Squat Clean with Dumbbells (M=40lbs-50lbs, F=25lbs-35lbs)
  • 5 Burpees

#4.  50 Hip Extensions (this is not AFAP, take your time break it up into a couple of sets)

Post

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

Friday: January 12, 2018 "The Lyon"

The Lyon

Pre

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

The Lyon

5 rounds, each for time of:

  • 7 Squat Cleans (M=95lbs-165lbs, F=65lbs-110lbs)
  • 7 Shoulder-to-Overheads (M=95lbs-165lbs, F=65lbs-110lbs)
  • 7 Burpee Chest to Bar Pull-ups

Rest 2 minutes between rounds.

*Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Hero WOD in Honor of: Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.  He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

Post

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

Thursday: January 11, 2018 "AMRAP 20 minutes"

 

Pre

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

WOD

Max Double Unders in 20 minutes

  • 400 meter Run
  • 50 Double Unders (MOD=25 Double unders OR 100 Singles OR take 1 minute rest and repeat 400's)

Post

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

Wednesday: January 10, 2018 "Pull-ups"

 

Pre

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

WOD

#1.  Pull-ups 5 sets of 5 reps, use weight if needed (Mod= Lateral Pull-down 5 sets of 6 reps following each set immediately by 6 reps of inverted row)

#2.  Supplemental

  • Dumbbell Row 3 sets of 6 reps (each side)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Jumping Chest to Bar Pull-ups (full arm extension at the bottom)

#4.  5 to 10 minutes of Handstand Walking or Handstand Hold Wall Walking

#5.  50 Sit-ups

Post

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

Tuesday: January 9, 2018 "Bench Press"

Bench Press

Pre

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

WOD

#1.  Bench Press 4 sets of 12 reps

#2.  Supplemental 

  • Pick 1 Triceps Exercise 3 sets of 12
  • Ring or Bar Holds & Lowers.  3 Rounds of: (rest 2 minutes between rounds) 4 sets of 15 second hold at the top, 4 sec lowering down (then pop back up)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Push-ups

#4.  Plank Holds, 3 Total Rounds of: (rest between each round)

3 sets of Plank Hold on Forearms for 10 seconds (contract core, good position), relax, then come off your forearms to a push-up position and hold for 10 seconds, then drop back down to forearms and repeat for a total of 3 sets.  Rest, then repeat the 3 sets again for a total of 3 rounds overall

Post

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

Monday: January 8, 2018 "Back Squat"

Back Squat

Pre

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

WOD

#1.  Back Squat 4 sets of 12 reps

#2.  Bulgarian Split Squat 3 sets of 6 reps (each side)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Squats

#4.  50 Hip Extensions (this is not AFAP, take your time break it up into a couple of sets)

Post

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

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