WOD

Thursday, September 21, 2017

CrossFit No Quarter – WOD

The key to most safe lifting of high reps and/or loads close to your 1RM is midline stabilization, or your ability to keep your core actively engaged throughout the lift. When you lose your core, oftentimes you lose the lift or injure yourself. Performing below your max until you solidly understand what your max is and how it should be done is a good way to limit a failure of your core.

Warm-up

Warm-up (No Measure)

Run or row 400m

PVC Passes

10 OHS

Sampson stretch

Half front split

-3 rounds

12 jumping lunges

6 HR burpees

12 mountain climbers

Strength

Metcon (No Measure)

5sets x 5reps on each leg box step ups 20 inch box

-AHAP suitcase weight in each hand

-every 2min

Metcon

Metcon (Time)

42-30-18

Calorie row

21-15-9

Burpees over rower
7min CAP

-in heats of 4, next heat will count

RAMP UP

21-15-9

Cal row

Push-ups

Wednesday, September 20, 2017

CrossFit No Quarter – WOD

While intensity is one of the most important components to rapid strength and cardiovascular improvements, increases in intensity should only be pursued as long as movements are performed with the proper technique. Increasing intensity at the expense of technique will only lead to injury and prolonged, forced rest. Only speed up your movement or add weight if you can keep doing it right.

Warm-up

Warm-up (No Measure)

Run or row 400m

Banded passes

10 OHS

Hamstring stretch

Wrist stretch

–Bergener warm up w/ PVC–

3 rounds w/ barbell

5 hang power snatches

5 hang snatches

5 OHS

5 burpees

Midline

Metcon (No Measure)

TABATA

Leg raises

Flutter kicks

Superman

Toe touches

Crunched heel touches

Scissors

Push-up plank

Mountain climbers

Metcon

Metcon (Weight)

15min EMOM

2 OHS from the floor
-score = total weight lifted

-you can add/subtract weight every round

-full snatch will count as one OHS

-if failed attempt, must rest remainder of minute and that minute does not contribute to score

RAMP UP:

3 back squats from the rack

Cool Down

Warm-up (No Measure)

ROMWOD

Tuesday, September 19, 2017

CrossFit No Quarter – WOD

Good technique is the key to injury prevention. While your body might be bale to lift a certain amount of weight without good technique, by practicing poor form you are increasing the odds you will incur a preventable injury. Not only that, but over time, good technique is often faster and develops muscles more cohesively by forcing small supporting muscle groups to grow at the same rate as the larger muscles.

Warm-up

Warm-up (No Measure)

400m medball run

PVC passes

10 OHS

Runner stretch

Calf stretch

3 rounds

10 medball cleans

20 mountain climbers

20sec HS hold or seated double KB OH lock out

Strength

Shoulder to Overhead (3RM)

Any variation (strict press, push press, split/push jerk)

Metcon

Metcon (Time)

400m Run

50 Pull Ups

75 Wall Balls 20/14

400m Run
-12min CAP

RAMP UP:

250m row

50 ring rows

50 lunges

400m run

Monday, September 18, 2017

CrossFit No Quarter – WOD

You cannot control the genes that you were given, but you can control the amount of efort you put into your workouts, the quality of food that goes intro your mouth and the amount of sleep you get each night.

Warm-up

Warm-up (No Measure)

400m run/ 400m row

Banded passes

10 OHS

Hamstring stretch

Shoulder stretch

Wrist stretch

3 rounds w/ empty barbell

10 deadlifts from mid shin

5 slow front squats

5 burpees

Strength

Chuck’s complex (1RM)

1 hang clean + 2 front squats
full clean from above the knees

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
-20min CAP

RAMP UP:

200m run

15 Air squats

Friday, September 15, 2017

CrossFit No Quarter – WOD

Never let a stumble in the road be the end of the journey.

Warm-up

Warm-up (No Measure)

400m row/ 400m run

PVC passes

10 high hang power snatches (w/ bar)

10 OHS

10 OH lunges

-Mobility:

On the rig lat stretch

Pigeon stretch

-3 rounds:

3 rope pull ups

8 jumping lunges

16 mountain climbers

Midline

Metcon (No Measure)

Tabata Hollow Rocks

Tabata Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

400m run (500m row/.7mile bike)

18 OH Barbell Lunge 95/65 (135/85)

10 strict pull-ups (3 rope climb)
RAMP UP:

200m run

18 double KB/DB suitcase lunges

10 ring rows

Thursday, September 14, 2017

CrossFit No Quarter – WOD

Train the quit out of you.

Warm-up

Warm-up (No Measure)

Run 400m with med ball

Banded passes

-Mobility:

Calves

On the rig chest stretch

-3 rounds:

Shuttle run

8 Hr push ups

10 med ball cleans

Strength

Bench Press (4×2@85; 2×10@70)

Every 2min

Metcon

Metcon (AMRAP – Reps)

4 rounds

Every 3min

400m Run

ME Wall Balls 20/14 (Unbroken –

if the ball touches the ground your set is over)

*1 minute rest between rounds
Score = total Wall Balls

RAMP UP:

200m run

ME Light goblet squats

Wednesday, September 13, 2017

CrossFit No Quarter – WOD

You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.

Warm-up

Warm-up (No Measure)

600m row

PVC passes

10 hang power cleans

10 front squats

10 split jerk presses

-Mobility:

Shoulders stretch

Sampson stretch

-3 rounds:

10 russian twists

10 wallballs

10 kipping knee raises

Olympic lifting

Clean and Jerk (1RM)

Metcon

Metcon (Time)

30-20-10

Box jump overs 24/20

Pull Ups

Sit-ups (GHD Sit Ups)
8min CAP

RAMP UP:

Lunges

Ring rows

Sit-ups

Tuesday, September 12, 2017

CrossFit No Quarter – WOD

If it is important to you, you will find a way. If not you’ll find an excuse.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC passes

PVC front rack stretch

10 Hang power cleans

10 Thrusters

-HSPU Tech

1) 5 x HS to the wall kick ups

2) 2 x 20sec HS hold

3) 5 x HS hold lowering to bottom of a kip/ 10 strict double KB presses AHAP

4) HSPU x 5 reps/ on the box pike push-ups

-Empty barbell complex

5 deadlifts, 5 hang power cleans, 5 front squats

Plyo

Metcon (No Measure)

5×1 (2 Seated Box Jumps + 1 Broad)

Jump

Metcon

Metcon (Time)

3 rounds for time

150 DU

3 rounds

12/8 push-ups (HSPU)

6 Power Cleans 135/95 (185/125)
21min CAP

RAMP UP:

3 rounds

50 hurdle jump overs

3 rounds

6 push-ups

12 russian KBS