Monday, December 18, 2017

CrossFit No Quarter – WOD

Being defeated is often a temporary condition … giving up is what makes it permanent.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS

Calf stretch

Partner seated straddle

3 rounds

10 speed steps

7 medball squats

4 burpees

Gymnastics

Metcon (No Measure)

10min EMOM

Option 1: 3 bar or ring MU

Option 2: 3 box or band bar MU

Option 3: 1-5 false grip pull-ups

Option 4: 5-10 false grip ring rows

Metcon

Metcon (AMRAP – Reps)

18 Min AMRAP

75 DU

25 DB Snatch 50/35 (75/50)

ME Unbroken Wall Balls 20/14 (30/20)
-Score is total number of wall balls

-When ball is dropped athletes will complete required work before starting on wall balls again

-Cannot rest on the wall

RAMP UP

SU

Plated G2O

Goblet squats

Saturday, December 16, 2017

CrossFit No Quarter – WOD

Metcon (Time)

Teams of 3

-3 rounds

—9 sets

5 Medball cleans 20/14

10 wallballs

15 Russian KBS 53/35

*plank/Wall Sit/six inches
-one athlete works, one holds a static hold, one rests

-in between each round team does 45 power clean and jerks 95/65 (135/96) while holding a sandbag and a KB off the floor.

-30min CAP

Friday, December 15, 2017

CrossFit No Quarter – WOD

You miss 100% of the shots you don’t take.

Warm-up

Warm-up (No Measure)

400m run/row/.6mile bike

PVC Passes

10 OHS

Half front split

Goblet squat stretch w/ KB 1min

2 rounds

8 goblet squats

10 hipping knee raises

12 mountain climbers

—5 partner over/unders—

Strength

Hang Snatch (1RM)

Ramp up:

OHS from the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Single arm DB OH squats 50/35 (75/50)

4 pull-ups + 4 dips (4 bar MU)

12 cal row/bike*
*partner up for machines, if your partner is rowing or biking you run 200m

RAMP UP:

goblet squats

ring rows + push-ups

36 single unders

Thursday, December 14, 2017

CrossFit No Quarter – WOD

It’s not whether you get knocked down, it’s whether you get up.

Warm-up

Warm-up (No Measure)

Tabata plate hops + plank hold

10 arm circles forward and back

10 bear hugs

10 plank walk outs to a push up

Half front split

Calf stretch

3 rounds

8 russian KBS

3 broad jumps

12 scorpion kicks

Strength

Metcon (No Measure)

5 sets

5 R+L step ups to a 20″ box

-holding weight in each hand

-no prescribed weight
-superset with 3 single leg broad jumps per side

-every 2min

Metcon

Metcon (Time)

7 rounds

12 box jump overs 24/20 (clear the box)

6 burpees (to a target 6″ above finger tips)
10min CAP

Wednesday, December 13, 2017

CrossFit No Quarter – WOD

If you have a body, you are an athlete.

Warm-up

Warm-up (No Measure)

400m run/row/.6mile bike

Banded passes on the floor

10 OHS

10 leg swings forward and back, side to side

10 partner around the world hops 5/2.5

3 rounds w/ empty barbell

8 front squats

8 OHS

16 mountain climbers

8 kipping knee raises

Metcon

Metcon (Time)

1200m run/row/1.8mile bike

30 Pull Ups

15 Front Squats 115/75 (155/105)

30 Pull Ups

15 Overhead Squats

1200m run/row/1.8mile bike
20min CAP

Cool Down

Warm-up (No Measure)

ROMWOD

Tuesday, December 12, 2017

CrossFit No Quarter – WOD

Believe you can and you’re half way there.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS

Calf stretch

Partner forward fold

3 rounds

20sec HS hold

12 jumping lunges

8 kipping knee raises

Strength

Back Squat (5×10@60)

Every 3min

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 v-ups (T2B)

12 front rack lunges 95/65 (135/95)

8 KBS 53/35 (HSPU)

24 DU (Speed steps)
RAMP UP:

sit-ups

lunges

russian kbs

hurlde jump overs

Monday, December 11, 2017

CrossFit No Quarter – WOD

All great achievements require time.

Warm-up

Warm-up (No Measure)

400m run/row/.6mile bike

10 arm circles forward/back

10 arm hugs

10 plank walk outs to a push up

Sampson stretch

Partner seated straddle

3 rounds

5 hang power cleans

5 push press

5 push jerks

5 burpees

Strength

Push Press (5 x 2reps @75%)

-Every 2:30min

-Superset with plyo push-ups

1) 5reps (push up to a plate + push up off the plate)

2) 5reps (push up to a plate)

3) 5 strict push ups

4) 10reps (heavy medball toss off the floor)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Hang power cleans 115/75

10 S2O

10 Burpees over the bar

Friday, November 8, 2017

CrossFit No Quarter – WOD

Some people want it to happen, some wish it would happen, others make it happen.

Warm-up

Warm-up (No Measure)

Tabata plate hops

PVC passes

10 OHS

Quad stretch

Partner seated forward fold

3 rounds

3 broad jumps

5 kips on the bar

7 hand release push-ups

Strength

Metcon (No Measure)

Tabata bar hang

(pull up chin above, 90, supinated chin above, 90) x 2

Tabata HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

18 plated G2O 45/25 (Power snatches 75/55)

14 plated squats (alt. Pistols)

10 v-ups (T2B)