WOD

Wednesday, May 24, 2017

CrossFit No Quarter – WOD

A goal without a plan is just a wish.

Warm-up

Warm-up (No Measure)

TABATA jump rope

Banded passes

10 OHS/ arm with light DB or KB

10 Deep squat to hamstring stretch (controlled)

Frog hop across the gym x2

Leg swings 10 front/back and side to side

PVC hang power cleans review

Metcon

Metcon (Time)

Buy in: 500m row or .7mile bike

4 rounds

10 WB 20/14

10 DL 135/95

10 Hang power cleans

10 S2O

Buy out: 500m row or .7mile bike
24min CAP

RAMP UP:

Buy in: 250m row or .3mile bike (MAX EFFORT)

5 rounds

10 Goblet squats w/ KB

10 Sumo DL

10 Russian KBS

10 Push-ups

Buy out: 250m row or .3mile bike

Tuesday, May 23, 2017

CrossFit No Quarter – WOD

Do not set out to build a wall. Set out to lay one perfect brick each day.

Warm-up

Warm-up (No Measure)

Run/ row

PVC Passes

10 OHS w/ bar

Half front split x 30sec

Seated forward fold x 1min

3 rounds

5 broad jumps

10 Air squats

5 single leg glute bridges /side

Strength

Back Squat (5×1@85; 2×7@75)

Every 2min

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

20 Alt front rack lunges 95/65

15 Unbroken KBS 53/35 (70/53)

10 Burpees over the bar
-Swings must be unbroken – 5 burpee penalty for setting it down during the set

RAMP UP

20 Bodyweight lunges

15 Russian KBS

10 Burpees

Monday, May 22, 2017

CrossFit No Quarter – WOD

Action always beats intention.

Warm-up

Warm-up (No Measure)

5 rounds

100m row sprint

5 burpees

20 mountain climbers

Banded passes on the floor – controlled

10 OHS w/ pause at the bottom

Prayer stretch – 30sec

Standing straddle – 1min

3 rounds

3 rope pull ups or 1 legless rope climb

10 hollow rocks

10 squat jumps

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
-Rest as needed between rounds, but must go straight into pull-ups after bench.

-If unable to press body weight, use 70% of 1RM

-Always have a spotter and someone counting your reps

RAMP UP

Unbroken push-ups (rest at the top)

Unbroken elevated ring rows

Friday, May 19, 2017

CrossFit No Quarter – WOD

REST (it’s part of the program!)
Muscles are torn in the gym, fed in the kitchen, and built in bed

Warm-up

Warm-up (No Measure)

400m run

Banded passes

10 OHS w/ pause

Wrist stretch x 30sec

Plated squat stretch 15/10 x 1min

3 rounds

5 PVC thrusters

5 burpees

Gymnastics

Metcon (No Measure)

Tabata hollow/superman w/ plate 5/2.5#

Metcon

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
RAMP UP

25 ring rows

200m run

15 squat jumps

500m row

15 squat jumps

200m run

25 ring row

Thursday, May 18, 2017

CrossFit No Quarter – WOD

Tough times don’t last; tough people do.

Warm-up

Warm-up (No Measure)

30/20 cal row

PVC passes on the floor

10 OHS w/ pause

Sampson stretch x 30 sec

Standing straddle x 30sec each way + down the middle

3 rounds

10 squat jumps

5 hand release burpees

5 inch worms

Strength

Back Squat (6×3@50)

-3 second pause at the bottom

-Every 2 min

Metcon

Metcon (AMRAP – Reps)

5 rounds

1min on/ 30sec off

10 front squats 95/65 (5@155/105)

ME burpees over the bar
-total # of burpees = score

-from the floor

-both feet leave the ground together on the burpee

RAMP UP

10 goblet squats

ME burpees

Wednesday, May 17, 2017

CrossFit No Quarter – WOD

When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening.

Warm-up

Warm-up (No Measure)

400m medball run

Banded passes on the floor

10 OHS w/ pause

Prayer stretch x 30sec

Seated forward fold x 1min

3 rounds w/ empty barbell (Burgener warm up for beginners w/ PVC)

5 deadlifts

5 hang power cleans

5 shoulder to overhead

Gymnastics

Metcon (No Measure)

Tabata handstand hold
SCALE:

Seated plated OH hold

Metcon

Heavy Grace (Time)

30 Clean and Jerks (185/130)
15min CAP

RAMP UP:

10min AMRAP

10 Hang power cleans

10 Shoulder to over head

10 lunges

250m row

Tuesday, May 16, 2017

CrossFit No Quarter – WOD

Turn a setback into a comeback!

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS w/ pause

Runner stretch x 30sec

Calf stretch x 30sec

3 rounds

12 russian KBS

8 med ball cleans

10 tuck jumps

Strength

Push Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

16 Alt DB Power snatch 50/35 (70/53 KB)

20 wallballs 20/14 (unbroken)

30 DU (unbroken)
-if low on DB grab the next lowest weight

RAMP UP:

10 G2O w/ plate

20 Air squats

30 Single unders

Monday, May 15, 2017

CrossFit No Quarter – WOD

Be thankful for what you are now and keep fighting for what you want to be!

Warm-up

Warm-up (No Measure)

400m run

Banded passes

10 OHS w/ pause

Pigeon stretch x 30sec

Couch stretch on bench x 30sec

3 rounds

10 squat jumps

12 mountain climbers

6 push-ups

Strength

Back Squat (3×3@80, 2×2@85, 1×8@70)

Every 2min

Metcon

Metcon (Time)

600m run

40/25 dips (rings)

600m run
9min CAP

RAMP UP

9min AMRAP

200m run

10 bench dips

10 sit-ups