WOD

Friday, January 19, 2018

CrossFit No Quarter – WOD

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

Warm-up

Warm-up (No Measure)

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

10 arm circles forward/back + 10 hugs

10 plank walk outs to a push-up

Wrist stretch

Partner seated straddle

3 rounds

5 hand release push-ups

5 squat jumps

5 snatch grip BtN push presses

—Bergener warm up w/ PVC—

Olympic lifting

Snatch (15min EMOM – 1 full snatch)

-no prescribed weight

-scale up or down as needed

-after two consecutive misses, decrease the weight

-must perform a rep every minute

-work up to a heavy single for the day or use this time to work on technique

Metcon

Metcon (Time)

10-8-6-4-2

Bench press 135/85 (185/105)

Pull-ups
-6min CAP

-4 person heats

-Spotters count and enforce standards

Thursday , January 18, 2018

CrossFit No Quarter – WOD

Commit to be fit.

Warm-up

Warm-up (No Measure)

Tabata jump rope

10 arm circles forward/back

10 Plank walk outs to a push up

Calf stretch

Standing forward fold

3 rounds

20 jumping jacks

10 russian kbs

5 goblet squats

Strength

Back Squat (7×2@80)

-Every 2min

-Superset with 3 single leg box jumps (6 total)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Wall balls 20/14

60 DU

20 KB/DB snatches 50/35

Wednesday, January 17, 2018

CrossFit No Quarter – WOD

Commit to be fit.

Warm-up

Warm-up (No Measure)

Tabata jump rope

10 arm circles forward/back

10 Plank walk outs to a push up

Calf stretch

Standing forward fold

3 rounds

20 jumping jacks

10 russian kbs

5 goblet squats

Strength

Back Squat (7×2@80)

-Every 2min

-Superset with 3 single leg box jumps (6 total)

Metcon

Metcon (No Measure)

12min AMRAP

30 Wall balls 20/14

60 DU

20 KB/DB snatches 50/35

Tuesday, January 16, 2018

CrossFit No Quarter – WOD

Movement is a medicine for creating change in a person’s physical, emotional, and mental states.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

PVC Passes

10 OHS

Sampson stretch

Half front split

3 rounds

5 DL with empty barbell

5 hang power cleans

5 front squats

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (Weight)

15min EMOM

3 power cleans
-Touch and go

-No prescribed weight

-Scale up or down as needed

Monday, January 15, 2018

CrossFit No Quarter – WOD

Fitness – if it came in a bottle, everybody would have a great body.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

Banded passes

10 Banded pull aparts

10 Banded front raises

Couch stretch

Partner seated straddle

3 rounds

5 snatch grip BtN push presses

5 OHS

10 ring rows/5 strict pull ups

Strength

Overhead Squat (4×8@70)

Every 3min

Metcon

Metcon (Time)

12-9-6-3

Front squats 155/105 (205/145)

C2B (Bar MU)
12min CAP

Friday, January 12, 2018

CrossFit No Quarter – WOD

Good habits are as addictive as bad habits but are much more rewarding.

Warm-up

Warm-up (No Measure)

Tabata bike or row + burpees

PVC Passes

10 OHS

Half front split

Shoulder stretch

3 rounds

10 banded good mornings

10 ring rows

10/5 push-ups

Strength

Metcon (No Measure)

5 supersets

5 pendlay rows (build up in weight)

5 plyo push-ups to plates (build up in height)
RAMP UP:

10 Double KB/DB bent over rows

10 medball tosses from your back

Metcon

Metcon (Time)

2 rounds

25/20 cal row/bike

15 burpee box jump overs 24/20

10 DL 185/125 (275/175)
-11min CAP

-start in heats

Thursday, January 11, 2018

CrossFit No Quarter – WOD

Forget skinny, get healthy.

Warm-up

Warm-up (No Measure)

400m run/row, 100 speed steps

10 Banded passes

10 Face pulls from the rig

10 Pull aparts

Seated twist

Partner seated forward fold

3 rounds

10 jumping lunges

6 hand release push-ups

2 broad jumps

Skill

Metcon (No Measure)

Tabata static holds x2

-Pull-up chin above the bar hold

-Top of a dip lock out

-Pull-up 90 degrees

-Bottom of a dip
Scale down:

One foot on the box

Metcon

Metcon (Time)

Partner 2K row

100 Plated G2O 45/25

Partner 2K row
25min CAP