WOD

Thursday, December 7, 2017

CrossFit No Quarter – WOD

At the end of the day, your health is your responsibility.

Warm-up

Warm-up (No Measure)

Line Drills

Metcon

Metcon (Time)

2 rounds

400m run/row/.6mile bike

40 Russian twists 20/14

400m run/row/.6mile bike

30 S2O 45/35

400m run/row/.6mile bike

20 jumping lunges

400m run/row/.6mile bike

10 burpees

Cool Down

Warm-up (No Measure)

ROMWOD

Wednesday, December 6, 2017

CrossFit No Quarter – WOD

Discipline is doing what you hate to do, but nonetheless doing it like you love it.

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS

Partner seated straddle

Wrist stretch

3 rounds

8 med ball cleans

5 hand release push-ups

20sec HS hold or seated OH double DB hold

Strength

Front Squat (8sets x 5reps @ 60%)

-8min EMOM

-From the floor unless you’re RAMPING UP

Metcon

Metcon (Time)

3 rounds

15 box jumps 24/20

10 hand release push-ups (HSPU)

5 burpee pull-ups (Burpee BMU)
12min CAP

RAMP UP:

Step ups

Push-ups

Target burpees

Tuesday, December 5, 2017

CrossFit No Quarter – WOD

Strength does not come from physical capacity. It comes from an indomitable will.

Warm-up

Warm-up (No Measure)

5 rounds

100m row + 5 inch worms

Banded passes

10 OHS

Half front split

Partner seated straddle

3 rounds w/empty barbell

9 DL hinges

6 hang power cleans

3 S2O

Strength

Metcon (No Measure)

Object carry

3 rounds with a partner

Sled Pull

Single arm OH plate carry

Farmers walk

Front rack carry

1min BB Hold

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
RAMP UP:

12 SDLHP

9 Russian KBS

6 burpees

Monday, December 4, 2017

CrossFit No Quarter – WOD

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Warm-up

Warm-up (No Measure)

Tabata plate hops and air squats

-alternate (fit together facing the plate, lateral on one leg, straddle)

PVC Passes

10 OHS

Calf stretch

Quad stretch (couch)

3 rounds

10 DU

5 hand release push-ups

Strength

Bench Press (8sets x 2reps @ 80% )

-Tempo: 3 down, 1 up

-Every 2min

-Superset with 8 standing wall ball throws (no squat)

-If you do not have a 1RM, use this time to find it.

-Have a spotter!

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 pull-ups

18 wall balls

36 DU
RAMP UP:

Ring rows

Goblet squats

SU

Friday, December 1, 2017

CrossFit No Quarter – WOD

It’s easier to stay in shape if you never let yourself get out of shape in the first place.

Warm-up

Warm-up (No Measure)

400m run/row

Banded passes

10 OHS

Wrist stretch

Partner seated straddle

3 rounds w/ empty barbell

5 thrusters

5 OHS

5 burpees over the bar

Olympic lifting

Metcon (No Measure)

10min EMOM

2 power snatches + 1 OHS
Roughly 70% of your 1RM on full snatch

RAMP UP:

2 hang power snatches + 1 OHS

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 (155/105)

Burpees over the bar
12min CAP

RAMP UP:

Goblet squats

Burpees

Thursday, November 30, 2017

CrossFit No Quarter – WOD

You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.

Warm-up

Warm-up (No Measure)

Tabata

-Alt plate hops and burpees

PVC passes

10 OHS

Calf stretch

Shoulder stretch

3 rounds

20 jumping jacks

5 kipping knee raises

5 squat jumps

Midline

Metcon (No Measure)

Accumulate 50 medball sit-ups
-Tabata Format

-Alternate with planks

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

30 Speed steps (DU)

20 DB Snatches 50/35

10 HR push-ups

Wednesday, November 29, 2017

CrossFit No Quarter – WOD

Make sure your worst enemy doesn’t live between your own two ears.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 OHS

Wrist stretch

Partner seated forward fold

10 reps w/ empty barbell

-behind the neck pushpress into an OHS with a 5sec pause at the bottom

Strength

Overhead Squat (5×8@65)

Every 3min

Metcon

Metcon (Time)

Partner 5k row (6mile bike)
Switch every 250m (every .3mile)

RAMP UP:

4000m run – switch every 200m

Tuesday, November 28, 2017

CrossFit No Quarter – WOD

In the end, it’s extra effort that separates a winner from second place. It takes desire, determination, discipline, and self-sacrifice. Put all these together, and even if you don’t win, how can you lose?

Warm-up

Warm-up (No Measure)

400m run/row

PVC Passes

10 OHS

Front rack stretch with PVC

Partner seated straddle

3 rounds with barbell

5 hang power cleans

10 front squats

20 mountain climbers

Olympic lifting

Metcon (Weight)

5RM

Tap and go power cleans
RAMP UP:

Hang power cleans

Metcon

Metcon (Time)

5 rounds

20 wallballs 20/14 (30/20)

10 hang power cleans 135/95 (185/125)
15min CAP

RAMP UP:

Goblet squats

SDLHP