Power/Skill/Sport & WOD
Today is either a
If you have been in every day this week, today is an oppurtunity to work on a difficency. Pick one or two exercises and lets get better at them. Pick one or two exercises that you want to become more efficient, stronger, or just better at. Let’s learn a new skill and get better at the movements. If you missed a workout, you can make up one of the days that you missed.
Warm Up
3 minute Jump Rope
2 Rounds of
10 Yard High Knees (All Directions)
10 Yard Butt Kickers
10 Yard Spiderman
10 Straight Leg March
Power/Skill/Sport
Tabata Pull Ups
WOD:
2 Rounds of
GHD Sit Ups x 20
Weighted Sled Run 100 Yards (Drag the sled 50 yards and turn around and drag the sled back to the start)
Deadlift x 20
(rest as needed between the 2 rounds)
Warm Up
400m Run
2 Rounds of
Hip/Ham/Glute Complex
10 DB Press
10 KB Swing
10 Squats
Power/Skill/Sport
Squat Ladder 1-5 (225/155) As many ladders as possible in 12 minutes. Perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep…each time you get to 5 reps, that is one ladder.
WOD:
AMRAP in 12:00 of
10 KB Swing (2 Pood/1.5 Pood)
120m Run
10 Wall Balls (20/14)
120m Run
Warm Up
300m Run
3 Rounds
10 Box Jumps
10 Push Ups
10 Sit Ups
10 Yard Inchworm
10 Yard Spiderman
WOD:
2 Rounds For Time of:
10 Ground to Overhead anyhow (135/95)
20 Sit Ups
600m Run
10 KB Swings (2 Pood/1.5 Pood)
20 Burpee’s
600m Run
We will not be having our normal WOD on Saturday AM. The CrossFit Family is invited to hit a Free WOD together at Lululemon at St. Johns Town Center Saturday morning at 8:30am hosted by CrossFit SouthSide.
Warm Up:
500m Row
3 Rounds
10 KB Swings
10 Bar Front Squats
10 Bar Overhead Press
10 PVC Pass Thru
Power/Skill/Sport
Double Unders
Work on them
If you don’t have them, we will get some
If you have them then do the following
AMRAP of Double Unders in 120 seconds
Rest as needed
AMRAP of Double Unders in 90 seconds
Rest as needed
AMRAP of Double Unders in 45 seconds
and recover
WOD:
“Grace”
30 Clean & Jerks for time (135/95)
Let me start off by saying, I saw this and I wanted to share it with you all. Second of all, please don’t let this happen to anybody I know.
Warm Up
400m Run
3 Rounds
10 Push Ups
10 PVC Pass Thrus
20 Walking Lunges
Power/Skill/Sport
3 Attempts for max reps of pull ups on the parallel bars
WOD
3 Rounds for Time of
9 Hang Power Clean (135/95)
12 Push Press (135/95)
500m Row
Warm Up
PVC & Bar Complex
Power/Skill/Sport
Deadlift x 50 For Time (225/155)
Everytime you break the set, lose touch of the bar, let go, or fail. You owe 5 Burpee’s on the spot, then return back to deadlifts.
WOD:
AMRAP in 10 minutes
10 Single Leg DB Deadlifts (5 left/5right)
10 DB Overhead (anyway)
20 Sit Ups
Warm Up
400m Run
Dynamic Hip Openers
Power/Skill/Sport
Work up to a HARD and HEAVY of each of the following
Overhead Squat x1
Overhead Squat x20 (@ approximately 50-60% of of previous 1 rep)
rest 90-120 sec
Front Squat x1
Front Squat x20 (@ approximately 50-60% of of previous 1 rep)
rest 90-120 sec
Back Squat x1
Back Squat x20 (@ approximately 50-60% of of previous 1 rep)
WOD
AMRAP in 7 minutes of
7 Push Ups
14 Double Unders
7 KTE
Are you sitting down right now?…Experts warn that too much sitting could be deadly.
Warm Up
400m Run
Dynamic Warm Up
Power/Skill/Sport
3 Rounds of Alternating DB Chest Press
WOD
In teams of two
(one person rests while the other works)
7 Rounds for time of:
20 Double Unders
15 Wall Ball Shots
100m Sprint
(The rest is built into the WOD in order to give max effort on the 100m Sprint)
I read some articles today that called a couple of days this week “The Most Depressing Days of the Year.” Some of these articles said that today is one of those days, and another stated that the 21st of January is. Regardless of the actual day according to these psychologist, the factors stated were similiar, third week into the year, weather, finances (due to Christmas spending) and failed New Years Resolutions. We all deal with adversity and stress, how you manage it can effect you and others around you.
No matter where you hit your workouts, whether it’s with us here at Nocatee, another CrossFit Box, on your own, or at globo. I want everyone to give it your all in your workout, leave your workout as a better person because you gave it everything you have and because you can.
I love having you all around and love watching everyone work hard.
I want you all to make this a great week! Work hard, “eat clean and train hard” (thanks JB), SMILE and Have FUN.
Warm Up
400m Run
3 Rounds
15 Squats
10 DB Press
10 Pass Thrus
5 Push Ups
Power/Skill/Sport
Thruster
8-5-5-3-3-3
WOD
Thruster (135/95)
10-8-6-4-2
Burpee’s
2-4-6-8-10
Rest 5 minutes
Run a half gasser every 30 seconds for 5 minutes.
