Friday, June 23, 2017

CrossFit No Quarter – WOD

Believe that success is your only option.

Warm-up

Warm-up (No Measure)

Run/row/bike

PVC passes

10 OHS

Half front split x 30sec

Standing straddle x 30sec

“Pizza game”

-3 2min rounds

-Keep the pizza above the shoulders

-If you drop the pizza = 3 burpees

Strength

Deadlift (10 RM)

-Every 2min do 10 unbroken tap and go DL 5sets.

-Treat the first three sets as warm up

-if you miss a set, go down in weight!

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Ramp up:

Goblet squats

Thursday, June 22, 2017

CrossFit No Quarter – WOD

Think of your workouts as important meetings you’ve scheduled with yourself. Bosses don’t cancel!

Warm-up

Warm-up (No Measure)

“Line dills”

Med ball tick tac toe

Metcon

Metcon (AMRAP – Reps)

1min AMRAP pull-ups

1min AMRAP cal row/bike

2min AMRAP push-ups

2min AMRAP cal row/bike

3min AMRAP plated OH lunges 45/25

3min AMRAP cal row/bike

Cool Down

Metcon (No Measure)

ROMWOD

Wednesday, June 21, 2017

CrossFit No Quarter – WOD

Believe that success is your only option!

Warm-up

Warm-up (No Measure)

Run/ row

Banded passes on the floor

10 squat jumps

Seated twist x 30sec

Runner stretch x 30sec

Tabata bar hang

Alt between chin above the bar and half way

Metcon

Metcon (AMRAP – Reps)

30min EMOM

1-6 burpees

2-21 jumping jacks

3-19 mountain climbers

4-8 Russian twists 20/14

5-7 wallballs
Score=total reps ME min 5, 11, 19, 22, 28

Monday, June 19th, 2017

CrossFit No Quarter – WOD

Warm-up

Metcon (No Measure)

Run/row

Banded passes

10 OHS

Half front split x 30sec

Standing forward fold c 30sec

3 rounds

8 hand release push ups

3 rope pulls ups

20 jumping jacks

Strength

Shoulder to Overhead (5RM)

Metcon

Metcon (Time)

21-15-9

Dips (Bench press 185/125)

Pull-ups (3-2-1 Legless rope climbs)
10min CAP

RAMP UP

Push-ups

Ring rows

Friday, June 16, 2017

CrossFit No Quarter – WOD

Squats are like life. It’s about standing up when something heavy tries to keep you down.

Warm-up

Warm-up (No Measure)

Tabata jump rope

“Line drills”

Lunges/ reverse

High knees/ butt kicks

Toy soldiers/ quad stretch

Bear crawl/ frog hop

Runner stretch to a squat/ Burpee broad jump

Side shuffle x2

Side lunge x2

Strength

Front Squat (1RM paused )

Pause at the bottom for 3 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

6 single arm KB front squat (R) 53/35 (70/53)

6 SAKB S2O (R)

6 SAKB FS (L)

6 SAKB S2O (L)

36 DU*
-everytime you break on DU=5 burpees

RAMP UP:

6 air squats

6 S2O with a bar from the rack

6 ait squats

6 S2O

6 cal row/bike