Please read this free article from the CrossFit Journal by Blair Morrison. He provides some great insight and wisdom that can benefit anyone.
Blair Morrison on Fitness, Character, and Failure
Strength WOD
3 X 5 Press
3 X 80% Max Rep Pullups
WOD
6 rounds for times of:
1 Lap (~180m)
2:00 Rest
MWOD
Calf Stretch - 2 min/side
Psoas MF Release - 1 min/side
Couch Stretch - 2 min/side
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Tuesday, November 30, 2010
Monday, November 29, 2010
Monday WOD
Welcome back! I hope you all had a great Thanksgiving and are all rested up and ready to hit it hard again! Only two and a half weeks or so until Winter Break, so give it your all!
Strength WOD
3 X 5 Front Squat
WOD
3 rounds for time of:
2 rds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
5 Clean and Push-Press (135#)
MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side
Strength WOD
3 X 5 Front Squat
WOD
3 rounds for time of:
2 rds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
5 Clean and Push-Press (135#)
MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side
Tuesday, November 23, 2010
Tuesday WOD - Snow Day
Strength WOD
Build the biggest snowman possible in 1 hour.
WOD
AMRAP in 4 hours:
Sled 100m
Throw 20 Snowballs
10 Snow Angels
MWOD
Stretch out in a warm blanket, or in front of a warm fire, with a good book, and enjoy a hot cup of coffee, cocoa, or spiced cider. :)
Enjoy your snow day, and have an amazing Thanksgiving!
Monday WOD
Strength WOD
3 X 5 Back Squat
WOD
AMRAP in 8 min of:
250m Row
80 ft Walking Lunges w/ 45# plate overhead
MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side
3 X 5 Back Squat
WOD
AMRAP in 8 min of:
250m Row
80 ft Walking Lunges w/ 45# plate overhead
MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Pigeon Pose - 1 min/side
Thursday, November 18, 2010
Thursday WOD
Strength WOD
3 X 5 Bench Press
3 X 80% Max Rep Pullups
WOD
6 rds for times of:
Sprint 1 Lap (~190m)
Rest 2:00
Time each sprint and add up times at the end.
MWOD
Couch Stretch - 2 min/side
Psoas MF Release - 1 min/side
Hamstring Stretch - 2 min/side
3 X 5 Bench Press
3 X 80% Max Rep Pullups
WOD
6 rds for times of:
Sprint 1 Lap (~190m)
Rest 2:00
Time each sprint and add up times at the end.
MWOD
Couch Stretch - 2 min/side
Psoas MF Release - 1 min/side
Hamstring Stretch - 2 min/side
Wednesday WOD
Strength WOD
3 X 5 Deadlift
3 X 5 AMRAP Strict TTB's
WOD
21-15-9 of:
Burpees
Situps
DB Clean and Jerks (35# DBs)
MWOD
Paleo Chair - 4 min
Hip Capsule Work - 1 min/side
Pigeon Pose - 2 min/side
3 X 5 Deadlift
3 X 5 AMRAP Strict TTB's
WOD
21-15-9 of:
Burpees
Situps
DB Clean and Jerks (35# DBs)
MWOD
Paleo Chair - 4 min
Hip Capsule Work - 1 min/side
Pigeon Pose - 2 min/side
Tuesday, November 16, 2010
Tuesday WOD
Strength WOD
3 X 5 Push Jerk
3 X 80% Max Rep Pullups
WOD
5 rounds for time of:
5 Pullups(strict)
10 Pistols
15 Pushups
MWOD
Overhead Shoulder Mobility - 3 min
Paleo Chair - 3 min
Hamstring Stretch - 2 min/side
3 X 5 Push Jerk
3 X 80% Max Rep Pullups
WOD
5 rounds for time of:
5 Pullups(strict)
10 Pistols
15 Pushups
MWOD
Overhead Shoulder Mobility - 3 min
Paleo Chair - 3 min
Hamstring Stretch - 2 min/side
Monday, November 15, 2010
Monday WOD
Strength WOD
3 X 5 Front Squat
WOD
AMRAP in 8 min of:
4 DB Presses (50# DBs)
8 KB Swings (50#)
12 GHD Situps
MWOD
Paleo Chair - 6 min
Hamstring Stretch - 2 min/side
3 X 5 Front Squat
WOD
AMRAP in 8 min of:
4 DB Presses (50# DBs)
8 KB Swings (50#)
12 GHD Situps
MWOD
Paleo Chair - 6 min
Hamstring Stretch - 2 min/side
Tuesday, November 9, 2010
Tuesday WOD
Strength WOD
3 X 5 Press
WOD
4 rds for reps of:
1:00 Tabata Squats
1:00 Tabata Pushups
MWOD
Hamstring Stretch - 2 min/side
Couch Stretch - 2 min/side
Paleo Chair - 2 min
3 X 5 Press
WOD
4 rds for reps of:
1:00 Tabata Squats
1:00 Tabata Pushups
MWOD
Hamstring Stretch - 2 min/side
Couch Stretch - 2 min/side
Paleo Chair - 2 min
Monday WOD
Strength WOD
3 X 5 Back Squat
WOD
AMRAP in 8 min of:
15 DB Thrusters (35#)
15 Pullups or Ring Rows
MWOD
Couch Stretch - 2 min/side
Overhead Shoulder Mobilization - 2 min/side
Hamstring Stretch - 1 min/side
3 X 5 Back Squat
WOD
AMRAP in 8 min of:
15 DB Thrusters (35#)
15 Pullups or Ring Rows
MWOD
Couch Stretch - 2 min/side
Overhead Shoulder Mobilization - 2 min/side
Hamstring Stretch - 1 min/side
Wednesday, November 3, 2010
Wednesday WOD
Strength WOD
Deadlift 3 X 5
Between sets, complete 10 strict Toes-To-Bar, no kip, smooth movement.
WOD
5 rounds for time of:
10 DB Push Press (30# DB's)
10 Windmills (30#)
10 Burpees
MWOD
Paleo Chair - 2 min
Mobilize Overhead Shoulder Position - 2 min/side
Hamstring Stretch - 2 min/side
Deadlift 3 X 5
Between sets, complete 10 strict Toes-To-Bar, no kip, smooth movement.
WOD
5 rounds for time of:
10 DB Push Press (30# DB's)
10 Windmills (30#)
10 Burpees
MWOD
Paleo Chair - 2 min
Mobilize Overhead Shoulder Position - 2 min/side
Hamstring Stretch - 2 min/side
Monday, November 1, 2010
Tuesday WOD
Strength WOD
Bench Press 3 X 5
Press 3 X 5
WOD
5 rds for time of:
Run 2 laps
2:00 rest
MWOD
Psoas MF Release w/lacrosse ball - 1 min/side
Couch Stretch - 2 min/side
Calf Stretch - 2 min/side
Bench Press 3 X 5
Press 3 X 5
WOD
5 rds for time of:
Run 2 laps
2:00 rest
MWOD
Psoas MF Release w/lacrosse ball - 1 min/side
Couch Stretch - 2 min/side
Calf Stretch - 2 min/side
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