Friday, August 18, 2017

CrossFit No Quarter – WOD

You may not control all the events that happen to you, but you can decide not to be reduced by them.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Arm circles + stretch

Half front split

Partner seated straddle

3 rounds:

10 tuck jumps

5 push-ups

10 Alt lunges

2 rounds: (empty barbell)

5 hang power cleans

5 strict presses

5 push presses

Strength

Shoulder to Overhead (5 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 FR Lunge 95/65 (135/95)

10 Push presses

50 DU
RAMP UP:

10 Lunges

10 Push presses

30 Hudle jump overs

Thursday, August 17, 2017

CrossFit No Quarter – WOD

Success is not final, failure is not the fatal; it is the courage to continue that counts.

Warm-up

Warm-up (No Measure)

Row 400m/ run 400

Arm cirles

Line Drills

4 Rounds:

5 Glute bridges

5 HR push-ups

Metcon

Metcon (No Measure)

15min EMOM

10 Russian KBS 53/35

5 Burpees

Gymnastics

Metcon (No Measure)

5 rounds

1min on/ 1min off

1) ME HS walks

2) On the box pike walks

3) Plank

Wednesday, August 16, 2017

CrossFit No Quarter – WOD

Everything you need is already inside you.

Warm-up

Warm-up (No Measure)

600m row/800m run

PVC Passes

10 High hang power snatches

10 Hang to high hang hinges

10 OHS

Pigeon stretch

Partner forward fold

3 rounds:

8 Empty barbell OHS

5 broad jumps

20 second HS hold or seated DB OH hold

Strength

Front Squat (5×5@75)

Every 2:30

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Cal Row (Bike)

20 OHS 95/65 (135/95)

30 Box Jump Overs 24/20 (Clear the box)

20 Push-ups (HSPU)
RAMP UP:

200m run

20 Air squats

30 Box step ups

10 Push-ups

Tuesday, August 15, 2017

CrossFit No Quarter – WOD

If you are persistent, you will get it. If you are consistent, you will keep it.

Warm-up

Warm-up (No Measure)

Tabata hand release burpees

Tabata sit-ups/plank

Banded passes

Banded shoulder/lat stretch on the rig

Burgener warm up

-3 rounds

3 Empty barbell hang power snatches + OHS

*break rounds up with mobility (half front split, standing forward fold, sampson stretch)

Strength

Hang Snatch (1RM)

Metcon

Metcon (Time)

2 rounds

30 V-ups (GHDS)

20 Power Snatch 75/55 (95/65)

10 Burpees over the bar
8min CAP

RAMP UP:

30 sit-ups

20 Russian KBS

10 Burpees

Monday, August 14, 2017

CrossFit No Quarter – WOD

Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take towards reaching that goal.

Warm-up

Warm-up (No Measure)

400m Med ball run

PVC Passes

10 High hang power snatches

10 Hang power snatches

10 OHS

Half front split

Partner seated straddle

3 Rounds

5 Scap pull ups

10 squat jumps

Metcon

Metcon (Time)

18/12 C2B (12 Bar MU)

45 WB 20/14

15/9 C2B (9 BMU)

36 WB

12/6 C2B (6 BMU)

27 WB
15min CAP

RAMP UP:

Ring rows

Goblet squats

Cool Down

Warm-up (No Measure)

ROMWOD

Friday, August 11, 2017

CrossFit No Quarter – WOD

Good nutrition = Results.

Warm-up

Warm-up (No Measure)

Run 400/ row 500

PVC Passes

10 Hang power cleans

10 Front squats

10 Push presses

Prayer stretch

Partner seated forward fold

3 rounds

20 second HS hold

7 HR push ups

12 air squats

Strength

Bench Press (3RM)

Metcon

Metcon (Time)

21-15-9

Front Squat 95/65 (135/95)

DB G2O 50/35 (KB 70/53)

-10 box jumps after each set (HS walk)
8min CAP

RAMP UP:

Goblet squats

Plated G2O

-10 lunges after each set

Thursday, August 10, 2017

CrossFit No Quarter – WOD

Excuses are useless, Results are priceless.

Warm-up

Warm-up (No Measure)

400m med ball run

Arm circles

Calf stretch

Standing straddle

3 rounds:

5 squat jumps

5 hr burpees

20 second HS hold

3 rounds: empty barbell

5 low hang power cleans

5 high hang cleans

5 push presses

Weightlifting

Complex (1RM)

1 high hang power clean + 2 front squats

Metcon

Metcon (Time)

42-30-18

Wall Balls 20/14

21-15-9

V-ups (GHDS)
9min CAP

RAMP UP:

Goblet squats

sit-ups