Friday, October 20, 2017

CrossFit No Quarter – WOD

If you want something you’ve never had, you must be willing to do something you’ve never done.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passe

10 OHS w/ PVC

Standing straddle

Shoulder stretch

3 rounds

8/5 HR push ups

20 second HS hold

12 air squats

Strength

Front Squat (7×1@75, 2×7 @50)

-Every 90sec

-This is a lighter day, getting ready for competition and 1RM next week, do your number!

Metcon

Metcon (Time)

15-20-25-30-35 (30-40-50-60-70)

DU
-20 Air squats + 10 push-ups (5 HSPU) after each set of DU

-12min CAP

Thursday, October 19, 2017

CrossFit No Quarter – WOD

The difference between the impossible and the possible lies in a person’s determination.

Warm-up

Warm-up (No Measure)

400m run

Banded passes

10 OHS w/ band

Dynamic movements:

10 leg swings back+forward, side to side

Toes walk across the gym

10 hip circles, open + close

Heel walk across the gym

2 rounds:

30 mountain climbers

8 kips on the bar

20 mountain climbers

8 kipping knee raises

10 mountain climbers

8 toes to bar

Strength

Metcon (Weight)

Build up to a heavy single for the day on TGU.

Single=R+L arm w/ short break in between

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

ME leg raises over the bench (T2B)
-Every time legs hit the athlete must run 200m

-Score is total leg raises or T2B

Wednesday, October 18, 2017

CrossFit No Quarter – WOD

We are what we repeatedly do. Excellence then is not an act but a habit.

Warm-up

Warm-up (No Measure)

Row 400m

PVC Passes

10 OHS (w/ bar)

Sampson stretch

Partner seated forward fold

3 rounds (w/ bar)

5 Front Squats

5 Thrusters

5 Push Press

Strength

Push Press (5×3 @80, 2×2 @85, 1×8 @70)

-Every 90sec

Metcon

Metcon (Weight)

10min EMOM

5 thrusters
-No prescribed weight

-Score = Max Weight moved

-Example: 5reps x 10sets = 50 reps

50reps x100lb = 5000lb

-You can change weights every minute, but must complete five reps unbroken for that set to count

Tuesday, October 17, 2017

CrossFit No Quarter – WOD

Do something today that your future self will thank you for.

Warm-up

Warm-up (No Measure)

Tabata: Inch Worms, Broad Jumps, Air Squats, Jumping Lunges

Banded passes

10 OHS (w/ empty barbell)

Half front split

Partner seated straddle

3 rounds

10 Empty barbell deadlifts

10 front rack empty barbell lunges

5 burpees over the bar

Strength

Metcon (Weight)

Front Rack Lunges

7×4 @60% of 1rm Front Squat
-Every 2min

-From the rack

Metcon

Metcon (Time)

27-21-15-9

Deadlifts 135/95 (185/125)

KB Swings 53/35 (70/53)

Burpees Over the Bar
12min CAP

Monday, October 16, 2017

CrossFit No Quarter – WOD

Today I will do what others won’t, so tomorrow I can accomplish what others can’t.

Warm-up

Warm-up (No Measure)

400m Med Ball Run

PVC Passes

10 OHS (w/ empty barbell)

Lats foam roller

Wrist stretch

3 Rounds

6 kipping knee raises

8 Empty barbell push press

20 mountain climbers

3 broad jumps

Metcon

Metcon (Time)

5 rounds

200m medball run 20/14

12 push presses 135/95

12 pull-ups (5 bar MU)
18min CAP

Cool Down

Warm-up (No Measure)

ROMWOD

Saturday, October 14, 2017

CrossFit No Quarter – WOD

Metcon (AMRAP – Reps)

No Quarter Dice Roulette

Partner WOD – 20min AMRAP

1- 10 KB SDLHP AHAP

2- 10/5 Pull-Ups

3- 200m Run

4- 10 Box Jumps

5- 10 Wall Balls

6- Give out 10 burpees to a team
Ramp Up:

1- 10 KB SDLHP AHAP

2- 10/5 Ring Rows

3- 200m Run or 250m Row

4- 10 Box Step Ups

5- 10 Goblet Squats

6- Give out 10 burpees to a team

Friday, October 13, 2017

CrossFit No Quarter – WOD

No one’s ever achieved financial fitness with a January resolution that’s abandoned by February.

Warm-up

Warm-up (No Measure)

5 rounds

5 cal row/bike

bear crawl down the length of the gym

20 jumping jacks

frog hop back

PVC Passes

10 OHS

Partner seated forward fold

Standing straddle

3 rounds

10 goblet squats

8 russian KBS

5:

round 1 (kips on the bar)

round 2 (kipping knee raises)

round 3 (kipping knee raises to T2B kick)

Strength

Front Squat (5×1@90; 3×5@75)

Every 2min

Metcon

Metcon (Time)

42 KBS 53/35

21 T2B

30 KBS

15 T2B

18 KBS

9 T2B
7min CAP

RAMP UP:

Russian KBS

Leg raises

Thursday, October 12, 2017

CrossFit No Quarter – WOD

In fitness, there are no short cuts. It involves immense discipline and hard work.

Warm-up

Warm-up (No Measure)

400m medball run

PVC Passes

10 OHS

Calves stretch

Couch stretch on the bench

3 rounds

20 mountain climbers

10 empty barbell thrusters

10 hang power cleans

10/7 hand release push-ups

Midline

Warm-up (No Measure)

5 rounds

15sec V-ups

15sec toe touches at 90

15sec hollow hold

15sec superman

REST 30sec
Attempt to work for a minute without rest

Metcon

Metcon (Time)

800m run

80 alt lunges (jumping lunges)

400m run

40 hang power cleans 95/65 (135/95)

200m run

20 thrusters
16min CAP

RAMP UP:

400m run

40 glute bridges

200m run

20 SDLHP

250m row

10 squat jumps to a target

Wednesday, October 11, 2017

CrossFit No Quarter – WOD

True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.

Warm-up

Warm-up (No Measure)

5 rounds

30 single unders

20 mountain climbers

5 burpees

Banded passes

10 OHS

Seated partner straddle

Foam roll the lats

3 rounds

3 rope pulls

8 squat jumps

5 hang power snatches w/ empty barbell

Strength

Bench Press (10@40%, 10@45%, 20@55%)

-Every 3min

-Stick to the numbers, in the comment use +(if the last set was pretty easy); -(if you didn’t get all 20); =(if you got 20 reps, but you don’t think you could add anymore weight today)

Metcon

Metcon (Time)

3 rounds

14 pull-ups (3 rope climbs)

21 wall balls 20/14 (unbroken)

7 power snatches 95/65 (135/95)
12min CAP

RAMP UP:

15 ring-rows

15 goblet squats

15 plated ground to overhead