WOD

Tuesday, November 21, 2017

CrossFit No Quarter – WOD

Results happen overtime, not overnight. Work hard, stay consistent and be patient.

Warm-up

Warm-up (No Measure)

400m run

Banded passes

10 OHS

Half front split

Partner seated straddle

3 rounds

3 hand release burpees

6 push press w/bar

20 mountain climbers

Strength

Front Squat (4×10@65)

Every 3min

Metcon

Metcon (Time)

200m Run

15 S2O 95/65 (155/105)

9 Bar Facing Burpees

200m Run

12 S2O

6 Bar Facing Burpees

200m Run

9 S2O

3 Bar Facing Burpees
18min CAP

Monday, November 20, 2017

CrossFit No Quarter – WOD

Your only limit is you.

Warm-up

Warm-up (No Measure)

4 rounds

100m row/ .2bike

5 squat jumps

3 burpees

20 jumping jacks

Wrist stretch

Shoulder stretch

3 rounds w/bar

5 hang power cleans

5 front squats

5 hand release push-ups

Olympic lifting

Metcon (No Measure)

10min EMOM

4 hang power cleans

3 front squats

2 shoulder to overhead
-unbroken sets

Metcon

Metcon (Time)

15-12-9-6

OHS 75/55 (135/85)

Hand release push-ups (Dips)
12min CAP

RAMP UP:

Goblet squats

DB bench press

Friday, November 17, 2017

CrossFit No Quarter – WOD

You will never know your limits unless you push yourself to them.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 OHS

Standing straddle L+R+C

Partner seated forward fold

3 Rounds

8 KB SDLHP

8 Russian KBS

20 jumping jacks

Midline

Metcon (No Measure)

5min EMOM

5 strict T2B + 5 kipping

5 leg raises + 5 kipping knee raises

10 leg raises on the floor + 10 sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 DL 225/145

18 KBS 53/35

27 DU

Thursday, November 16, 2017

CrossFit No Quarter – WOD

You’re only one workout away from a good mood.

Warm-up

Warm-up (No Measure)

Line drills

Banded passes

10 OHS

Lats roll out

Shoulder stretch

3 Rounds

5 DB thrusters R+L

8 Ring rows

12 Mountain climbers

Strength

Metcon (No Measure)

6 rounds

ME Every 2min

Chin above the bar hang

90 degree hang

Supinated chin above the bar

Pull-ups

Chin-ups

Bar hang
-Scale if you hang for less than 30sec

-One ME set of each

Metcon

Metcon (Time)

3 rounds

15 Thrusters 95/65 (135/95)

400m run

5 rope pull ups (10 C2B)
15min CAP

Wednesday, November 15, 2017

CrossFit No Quarter – WOD

You’ve only got 3 choices in life: Give up, give in, or give it all you’ve got.

Warm-up

Warm-up (No Measure)

Run/row 400m

PVC passes

10 OHS

Quad stretch

Wrist stretch

Burgener warm up

2 rounds w/ bar

5 Hang power snatch

5 Overhead squats

5 Snatch balance

Olympic lifting

Metcon (No Measure)

5 rounds

2 power snatches 95/65 (155/105)

1 hang power snatch

3 OHS
Every 2min

*Without dropping the bar – unbroken

Metcon

Metcon (Time)

30 hang snatches 135/95
*Full squat

10min CAP

RAMP UP

30 russian KBS

30 goblet squats

30 cal row/bike

Tuesday, November 14, 2017

CrossFit No Quarter – WOD

Your desire to change must be greater than your desire to stay the same.

Warm-up

Warm-up (No Measure)

Run/Row 400m

Banded passes

10 OHS

Pigeon stretch

Partner seated straddle

3 rounds:

Rd1) 10 kips on the bar

Rd2) 10 kipping knee raises

Rd3) 10 T2B

12 jumping lunges

5 HR burpees

Gymnastics

Metcon (No Measure)

6 rounds

Every 90sec

5 bar MU

5 pull-ups + 5 dips

10 ring rows + 5 push-ups

Metcon

Metcon (Time)

3 rounds

15 Front rack BB lunges 95/65 (155/105)

10 Bar facing burpees

10 V-ups (T2B)
14min CAP

Monday, November 13, 2017

CrossFit No Quarter – WOD

Sustainable weight loss is a complete lifestyle change, not a 12 week eating plan.

Warm-up

Warm-up (No Measure)

Run/row 400m

PVC Passes

10 OHS

Sampson stretch

Half front split

3 rounds:

Rd 1) 10 squats to a med ball

Rd 2) 10 med ball squats

Rd 3) 10 wall balls

7 plated G2O

5 HR burpees

Strength

Back Squat (4×10@60)

Every 3min

If you do not have a 1RM, find a heavy single for the day.

Metcon

Metcon (Time)

18-15-12-9-6

Wall balls

DB/KB alt. single arm power snatches 50/35 (70/50)
15min CAP