CrossFit WOD – Saturday June 6th, 2020
3 ROUNDS FOR QUALITY (12:00 Cap)
100m Run
10 Air Squats
10 Med Ball Cleans
10 Scap Pull Ups
10 Kip Swings
10 Sit Ups
AMRAP x 20 MINUTES
50/40 Cal Bike
800m Run
50 Sit-ups
25 Russian KB Swing (70/53)|(53/26)
50 Box Step-ups (24/20)
2020 06 05
“Stronger Together” Spartan SGX Training at 6:45am
For Time (With a Partner):
3 Miles of Running
100 Kettlebell Deadlifts (2 × 70#/53#)
100 Box Jumps (24″/20″)
100 Pushups
100 Flutter Kicks (4-Count)
-Complete/Partition in any order-
-One partner works while other partner runs-
-Partners switch when running partner returns-
2020 06 05
CrossFit WOD – Friday June 5th, 2020
EMOM x 6 MINUTES
MIN 1 – :50 Row EZ Pace
MIN 2 – :50 Jumping Jacks
MIN 3 – :50 Lunges
-1:00 Rest-
3 ROUNDS
6/6 Single Arm Ring Rows
8 Slam Balls
10 Cossack Squats
EMOM x 10 MINUTES
MIN 1 – 8/8 Goblet Split Squats
MIN 2 – 5-7 Strict Pull-ups
MIN 3 – :50 EZ Row
PART I – Use the Extended Warm-up to get the body prep for the movements that will come later in the workout. This is a great time to improve on the Strict Pull-up by developing pulling strength under a control time frame. Don’t think of this as a “workout” but rather an additional warm-up or strength session…move with purpose.
12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
3 SETS
21 Wall Balls (20/14)|(14/12)
15 Bar Facing Burpees
9 “Deadstop” Deadlifts (225/155)|(155/105)
-Rest 2:00 b/t Sets-
Find a weight on the Wall Balls and Deadlift that will allow for you move through these movements pretty swiftly without too much time lost in transition. During the rest use this time to mentally lock in before the following sets and to bring the heart rate down to keep the intensity high
2020 06 04
CrossFit WOD – Thursday June 4th, 2020
1 ROUND
1:00 Single Unders
20 Alt. DB Shoulder Press
15 Tuck-ups
Into…
1 ROUND
:45 Single Single Double Under
15 Single DB Push Press
10 Kip Swings
Into…
1 ROUND
:30 Double Unders
10 Push Press
10 Knees to Chest
4 SETS
50 Double Unders
15 Push Press (95/65)|(75/55)
10 Toes to Bar
-1:30 Rest b/t Sets-
PART II – For today’s workout the goal is to find a good time on the first set and try to match or beat that time the following sets. Quick and smooth reps on the Push Press and Toes to Bar. Focus on controlling your breathing to not let your heart rate go too high. Use the rest to bring your breathing back under control and focus on better movement the next round.
For Time:
500M Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.
1. Pushups
40 consecutive men
40 knee pushups consecutive women
2. Situps – 65 in 2 minutes
3. Squats – 80 in 2 min
4. Burpees – 20 in 1 minute
5. Handstand Hold – 70 seconds
6.Thrusters –
15 x 75# Men
15 x 55# Women
7.Wallballs
15 x 20# to 10 ft target Men
15 x 14# to 9 ft Target Women
8.Push Press
15 x 75# Men
15 x 55# Women
9.Jump Rope – 15 Double Under Consecutive OR 500 in a row
10.Box Jumps – 20″ x 20 consecutive
11.400 meter Run
1:45 Men
1:55 Women
Low Heart Rate Cardio of Choice 5 Minutes
2020 06 03
At Home WOD – Thursday June 4th, 2020
https://vimeo.com/423639204/8c0c5d5090
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 DB Upright Row
10 DB Strict Press
10 Air Squats
(No Measure)
4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts
1:00 – DBL DB Overhead Hold
1:00 – DB Slides
(Score is Reps)
5 SETS
AMRAP x 3 MINUTES
10 DB Sumo DL High Pulls
7 Tuck Jumps
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Check out today’s NCMOBILITY from The Ready State!
2020 06 03
“Stair Climber” Aerobic Capacity Workout – Thursday June 4th, 2020
20:00 Row
1:00 On / 1:00 Rest
2:00 On / 1:00 Rest
3:00 On / 1:00 Rest
4:00 On / 1:00 Rest
5:00 On / 1:00 Rest
-s/m: 22-
-First Round to Determine Pace, Hold or Beat Each Round-
2020 06 03
CrossFit WOD – Wednesday June 3rd, 2020
3:00 Bike / Row
Into…
3 ROUNDS
12 KB Deadlifts
12 Russian KBS
20 KB Plank Taps
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB Snatches (50/35)|(25/15)
MIN 3 – 15 Hand Release Push-ups
PART I – Get ready for a solid dose of intensity today! Pick a goal number of calories for each minute on the bike, and try to stick to it! It should be a challenge, taking around :40-:45 to complete each round. Pick a weight on the DB Snatches that you can hold onto each round unbroken!
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
Checkout our new daily mobility series from NCFITMOBILITY and The Ready State
2020 06 02
“Chill Pill” Spartan SGX Training
3 Rounds:
1:00 Dead Hang
1:00 Wall Sit (35#/26#)
0:30 Max Goblet Squats (53#/35#)
-1:30 Rest Between Rounds-
For Time:
3 Rounds of…
200m Run
10 Sandbag Front Squats (75#/50#)
Directly Into…
2 Rounds of…
400m Run
100m Kettlebell Farmer’s Carry (53#/35#)
Directly Into…
1 Round of…
50 Burpees
2020 06 02
CrossFit WOD – Tuesday June 2nd, 2020
AMRAP x 6 MINUTES
25ft Toe Walks
25ft Over the Fence/Under the Fence
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps
-Rest 1:00-
AMRAP x 3 MINUTES
10 KB Sumo Deadlift
5/5 KB Strict Press
10 Push Up to Pike
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Back Squat (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.
PART I – Getting back to the Back Squat today! Slightly faster tempo than last week- still under control for all 5 reps! You are working up to a moderate to moderate-heavy set of 5 reps and staying there for 3 sets. Focus should be on a completely solid midline and crisp movement through the full ROM.
EVERY 3:00 x 4 SETS
12 Front Squats (135/95)|(95/65)
12 Burpee Pull-ups
(Score is Each Set for Time)
PART II – Today’s workout is all about consistency. The weight on the barbell should be something you can hold onto for the full set without compromising mechanics and to give yourself time to chip away at the Burpee Pull-Ups.
2020 06 01
CrossFit WOD – Monday June 1st, 2020
WARM-UP
2 ROUNDS
10 Air Squats
10 PVC Pass Thrus
10 Step-ups
10 Scap Push-ups
Into…
2 ROUNDS
10 PVC High Pulls
10 Hang Power Snatch
10 Overhead Squats
STRENGTH
E2MOM x 12 MINUTES
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
PART I – Today’s Strength is all about getting the bar into good positions- each rep should demonstrate control! Focus on keeping the shoulders and lats engaged, keeping the bar close to the body from the Deadlift thru to the Power Snatch.
AMRAP x 12 MINUTES
5 Power Snatches (115/75)|(95/65)
15 Box Jump Overs
25/20 Cal Row
PART II – Today’s workout is a burner for the low back! Between the Power Snatches and the Cal Row, you’re going to see a lot of hinging- try to get into a steady cadence on the Box Jump Overs to keep your heart rate under control here!
2020 05 31