WOD

Thursday, July 20, 2017

CrossFit No Quarter – WOD

Accountability is the glue that ties Commitment to the Results.

Warm-up

Warm-up (No Measure)

400m run + 10 squat jumps on every turn x 4

PVC passes

10 high hang power snatches

10 OHS

Calf stretch

Sampson stretch

3 rounds

10 Russian KBS

10 SDLHP

10 jumping lunges

—10 partner over/unders—

Skill

Metcon (No Measure)

“Bring sally up”

Plated front raise 10/5#

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Russian KBS 70/53

10 burpees

10 box jump overs 24/20

Wednesday, July 19, 2017

CrossFit No Quarter – WOD

Develop self discipline. Do what needs to be done, even if you don’t want to do it.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 High hang power cleans w/ bar

10 Push presses w/ pause in the lock out

10 Back squats

Standing straddle

Partner seated forward fold

3 rounds

10 kips on the bar

10 glute bridges

5 burpees

Metcon

Metcon (Time)

150 DU

50 Alt DB snatches 50/35

100 DU

30 Pull-ups (C2B)

50 DU

10 Power cleans 155/105 (225/155)
18min CAP

RAMP UP

50 Hurdle jump overs

50 Plated G2O

40 hurdle jump overs

30 Jumping pull-ups

30 Hurdle jump overs

10 cal bike/row ME

Cool Down

Metcon (No Measure)

ROMWOD

Tuesday, July 18, 2017

CrossFit No Quarter – WOD

Surround yourself with those who challenge you, push you, and motivate you.

Warm-up

Warm-up (No Measure)

400m row

PVC Passes

10 Hang power cleans

10 Thrusters

10 Paused split jerks (Trainer led)

Calf stretch

Partner seated straddle

3 rounds

10 sit-ups

10 squat jumps

20 mountain climbers

Strength

Bench Press (5RM)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

18 push-ups (Strict HSPU)

43 medball sit-ups 20/14 (GHD)

ME Wall balls

Monday, July 17, 2017

CrossFit No Quarter – WOD

If it doesn’t challenge you it doesn’t change you.

Warm-up

Warm-up (No Measure)

400m medball run

PVC Passes

10 High hang power snatches

10 OHS

10 Front rack dip pauses

Runner stretch to half front split

Seated twist

3 rounds

8 KB SDLHP

8 goblet squats

8/5 hand release push-ups

Strength

Push Press (5×5@75)

-E(2min)OM

-Pause in dip position for 3sec before every rep

Metcon

Metcon (Time)

18-15-12-9-6-3

SDLHP 95/65

OHS

Burpees over the bar
12min CAP

RAMP UP:

KB SDLHP

Goblet squats

BUrpees

Friday, July 14, 2017

CrossFit No Quarter – WOD

Once you see results, it becomes an addiction.

Warm-up

Warm-up (No Measure)

Run/row

PVC Passes

10 High hang power cleans (Bar)

10 Front squats

10 Strict presses

10 Push presses

Calf stretch

Shoulder stretch on the rig

3 rounds

8 kips on the bar

6 push-ups

4 broad jumps

Strength

Metcon (No Measure)

Tabata

Dip lock out

Bottom of the dip hold
RAMP UP

Push up plank

Elbow plank

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Pull-ups (C2B)

20 Box jumps 24/20 (Alt pistols)

10 S2O 135/95 (185/125)
RAMP UP

Jumping chest to bar

Lunges

Russian KBS

Thursday, July 13, 2017

CrossFit No Quarter – WOD

DISCIPLINE is just choosing between what you want NOW and what you want MOST.

Warm-up

Warm-up (No Measure)

“Line Drills”

High knees/ butt kicks

Lunges/ reverse

Toy soldiers/ Quad stretch

Side shuffle x2

Bear crawl/ Crab walk

Runner stretch/ Burpee broad jumps

Frog hop/ Side lunges x2

Midline

Metcon (No Measure)

10 rounds

40sec on/ 20sec off

Plank

Hollow hold

Sit-ups

Russian twist 20/14

Mountain climbers

Metcon

Metcon (Time)

30-20-10

DB Snatch 50/35 (75/50)

25-20-15

Dips (Rings)
10min CAP

RAMP UP:

Plated G2O

Push-ups

Wednesday, July 12, 2017

CrossFit No Quarter – WOD

Fat lasts longer than flavor.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 High hang power cleans

10 Front squats

10 Push presses

Prayer stretch

Partner seated forward fold

2 rounds

10/7 push-ups

20 jumping jacks

30 mountain climbers

Strength

Shoulder Press (5×1@85; 3×5@75)

EMOM

Metcon

Metcon (Time)

30 thrusters 115/85 (155/105)
7min CAP

RAMP UP

50 wall balls

Tuesday, July 11, 2017

CrossFit No Quarter – WOD

Everyone must choose one of two pains: The pain of discipline or the pain of regret.

Warm-up

Warm-up (No Measure)

30/20 cal row

PVC Passes

10 High hang power snatches (Bar)

10 OHS

Calf stretch

Partner seated straddle

3 rounds

8 tuck jumps

8 kips on the bar

4 burpees

Strength

Metcon (No Measure)

Tabata hand stand holds
RAMP UP:

Pike on the box

Seated OH DB hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 V-Ups (T2B)

15 OHS 95/65 (135/95)

100 DU (Unbroken; 5 burpee penalty)
RAMP UP:

20 sit-ups

15 squats

50 hurdle jump overs or 10 cal bike/row