POSTED DATE: SATURDAY, NOVEMBER 25TH 2017
If you don’t have a strong REASON behind your actions, your actions are less likely to create quality results.
If you do have a strong “WHY” you have all the FUEL you need to drive you forward – to success.
What is your WHY?
CrossFit - Benchmark WOD
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
POSTED DATE: FRIDAY, NOVEMBER 24TH 2017
As festive, joyful, and beautiful this time of year can be, the holiday period always brings about its fair share of stress. Eating healthy, staying fit, getting fit, or just sticking to your fitness program are just a few challenges that we all face.
It’s reported that most Americans gain anywhere from 8lbs to 15lbs during the holiday season…now, that doesn’t have to happen to you! In an effort this year to help our community curb holiday weight gain, and to keep you from having to play catch up in January, we wanted to give you this simple but effective guide. Consider it, your very own healthy for the holiday’s insurance policy!
If you’re doing lots of traveling or are just too busy with family and friends to make it to the gym, use this guide to help keep you in the game! Invite your family and friends to do it with you. That way, you can spend quality time with them and help them with their health and fitness as well.
If you have questions about anything in the guide, feel free to call 715-955-4319 or email us at firstname.lastname@example.org
Here’s wishing you a safe and blessed holiday season!
Click HERE to for the full Guide.
Squat Cleans: 8 - 6 - 4 - 3 - 2 - 1
95/65 125/85 145/105 165/125 185/135 205/145
THEN…1,000m Row and 100/70 Calorie Bike. Break up reps however between the rower and bike. Sharing is caring ;D
Pause Back Squat - 3 reps (3s pause on 1st and 3rd rep) - E90s - 6 sets - Keep light and work speed and posture and position; 60-70% max)
We will be focusing on the WOD before our positional strength today.
TABATA #1 TABATA #2 TABATA #3
BB Bicep Curls BB Push Press BB Front Squats
Box Dips BB Deadlifts Plank Up-Downs
WOD: 5x - 45sec Work/15sec Transition
1) Box Jumps or Step Ups
2) DB Curl and Press
3) Plank Medball Punches (against wall)
4) Hip Lifts on short box
6) Airdyne Bike
POSTED DATE: WEDNESDAY, NOVEMBER 22ND 2017
14 minutes to establish a heavy single Split Jerk
Workout of the Day
5 round for time of:
Row 400 Meters
12 Dead Lifts (155/105)
9 Hang Power Cleans
(22 Minute Cap)
WOD 1: “Weigh Anchor”
AMRAP - 10: Max Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups
WOD 2: Kettleblast
10 Rds of:
10 Alt KB Snatch
POSTED DATE: TUESDAY, NOVEMBER 21ST 2017
3 position Snatch (Floor, knee, above knee) - E90s - 6 sets - start @ 60% and build accordinly
Buy In: 30 HSPU (or seated DB Strict Press)
10 OH Lunges 95/65
5 C2B Pull-Ups
15 Abmat Situps
Buy-Out: 30 HSPU (or seated DB Strict Press)
Strength: 15min EMOM
1) 5 Inch Worms w/Pushup
2) 10/10 Banded Trunk Twists
3) 10/10 1-leg Deads with KB
14 Lateral Hurdle Hops/steps
14 4-Way Deadbugs
14 Jumping Lunges
14 Jump Squats
POSTED DATE: MONDAY, NOVEMBER 20TH 2017
EMOM - 12 minutes
1) Broad Jumps - 5 Reps (stabilize after each jump)
2) Pull-Ups Hold - :20-:30s (RX+; Pin your chest to the bar)
3) Turkish Get-Ups - 1 Each Arm AHAP
AMRAP - 20 minutes
100 Double Unders or 2 minutes DU Practice or 200 Single Skips
50 Calorie Row
StrengthWOD: 4RNFT or 12 minutes
1) 5/5 Seated TGU’s
2) 10 Broad Jumps
3) 1 min Plank Hold
4) 10/10 KB T-Pots
50 DU/100 SU
40 Cal Bike or Row
20 Hanging Knee Raises