Wednesday, January 10, 2018

CrossFit No Quarter – WOD

One should eat to live, not live to eat.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

PVC Passes

10 OHS

Sampson stretch

Wrist stretch

30sec HS hold

10 hand release push-ups

10 hang power cleans w/pause in the hang

10 push presses w/pause in the dip

—Split jerk review—-

Olympic lifting

Complex (1RM)

Hang clean + Split jerk

Metcon

Metcon (Time)

3 rounds

10 push-ups (HSPU)

20 med-ball sit-ups (GHDS)

10 push-ups (HSPU)

20 hang power cleans 95/65
12min CAP

Tuesday, January 9, 2018

CrossFit No Quarter – WOD

It’s not easy, but it’s worth it. Tell that to yourself every day.

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS w/ pause at the bottom

10 leg swings front/back, side to side

Partner seated straddle stretch

3 rounds

5R+5L single arm DB/KB thrusters

10 scap pull ups

20 mountain climbers

Strength

Deadlift (6×3@65)

-Every 2min

-Superset with max height 3 box jumps (build up form your usual RX height)

Metcon

Metcon (Time)

30/25 cal row/bike

20 pull-ups (C2B)

10 thrusters 135/95 (185/115)

5 rope pull-ups (rope climbs)
10min CAP

Monday, January 8, 2018

CrossFit No Quarter – WOD

Life has no remote. Get up and change it yourself.

Warm-up

Warm-up (No Measure)

Tabata plate jumps

Arm circles + 10 hugs

10 plank walk outs to a push-up

Calf stretch

Quad stretch

3 rounds

5 squat jumps

10 plank shoulder taps (R+L=1)

20 jumping jacks

Strength

Metcon (No Measure)

T2B work

5 rounds

-10 Lat pull downs (hollow hold)

-30sec plank (plate)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50 Air squats

100 DU

1 pike HS walk (HS walk)

Friday, January 5, 2018

CrossFit No Quarter – WOD

It doesn’t get easier. You just get better.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

Arm circles + hugs

10 Plank walk outs to a push-up

Partner seated straddle

10 Partner around the world

3 rounds

5 squat jumps

5 hang power cleans w/empty bar

5 strict presses/ push presses/ push jerks

5 kipping knee raises on the bar

Strength

Back Squat (5×10@65)

Every 3min

Metcon

Metcon (Time)

21-15-12-9

Power clean and S2O 95/65

Pull-ups
10min CAP

Thursday, January 4, 2017

CrossFit No Quarter – WOD

Mirror mirror on the wall, I’ll always get up after I fall. And whether I run, walk or have to crawl, I’ll set my goals and achieve them all.

Warm-up

Warm-up (No Measure)

400m run/row, .6mile bike, 100 speed steps

PVC passes

10 OHS

Quad stretch

Half front split

3 rounds

5 squat jumps

5 hand release push-ups

20 mountain climbers

Strength

Metcon (No Measure)

“Bring sally up”

-shoulder raises 5/2.5#

Metcon

Metcon (5 Rounds for reps)

5 rounds

1min ME burpee box jumps 24/20 (30/24)

1min ME v-ups (T2B)

1min ME cal row/bike

1min rest

Wednesday, January 3, 2018

CrossFit No Quarter – WOD

One pound at a time.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Arm circles + hugs

10 Plank walk outs to a push-up

Calf stretch

Partner seated straddle

3 rounds

10 jumping lunges

20 jumping jacks

5 kips on the bar

Strength

Bench Press (7×2@85)

-Every 2min

-Superset with 5 tempo double KB/DB bent over row (1sec up, 3sec down)

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

30 DU

10 OH lunges 95/65

Tuesday, January 2, 2018

CrossFit No Quarter – WOD

Today is a new beginning.

Warm-up

Warm-up (No Measure)

400m run/row, .6mile bike, 100 speed steps

PVC Passes

10 OHS

Wrist stretch

Half front split

3 rounds

5 hang power snatches

5 OHS

5 wallballs

Olympic lifting

Hang Snatch (1RM)

Metcon

Metcon (Time)

“Karen with a twist”

150 wallballs

EMOM – 10 KBS 53/35
KBS at the start of every minute