WOD

Wednesday, August 9, 2017

CrossFit No Quarter – WOD

Small daily improvements are the key to staggering long-term results.

Warm-up

Warm-up (No Measure)

Run 400m/ row 500

PVC passes

10 High hang power snatches

10 Hang power snatches

10 OHS

Sampson stretch

Partner seated straddle

2 rounds

5 inch worms

10 mountain climbers

10 ring rows

Skill

Warm-up (No Measure)

Accumulate 3 min

1) Hanging L-sit

2) Hanging knee raise hold

3) Plank
Every drop = 3 burpees

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
20min CAP

RAMP UP:

SDLHP

Burpees

Tuesday, August 8, 2017

CrossFit No Quarter – WOD

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

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 Pause squat jumps

Banded lat stretch

Half front split

3 rounds

12 jumping lunges

6 kipping knee raises

10 tuck jumps

Strength

Front Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

21-15-9

Single Arm OH DB Lunge 50/35 (KB 70/53)

Pull Ups

*75 DU After each round (3x)

*25 du = 1 rep
*75 DU After each round

RAMP UP:

Lunges

Ring rows

-50 hurdle jump overs after each round

Monday, August 7, 2017

CrossFit No Quarter – WOD

If you put in the TIME and EFFORT you will see the RESULTS.

Warm-up

Warm-up (No Measure)

Run 400/ row 500

PVC Passes

10 hang muscle snatches

10 high hang snatches

10 OHS

Shoulder stretch

10 Deep squats to hamstring stretch

3 rounds

5 russian KBS

5 hand release push-ups

20 mountain climbers

Strength

High Hang Power Snatch (3RM)

Snatch DL + 3 High hang power snatches

Metcon

Metcon (Time)

21 – 15 – 9

Hang Power Clean 95/65 (135/95)

40 – 30 – 20

Push Ups
7min CAP

RAMP UP

Russian KBS

Knee push-ups

Friday, August 4, 2017

CrossFit No Quarter – WOD

Excuses will always be there for you, Opportunity won’t.

Warm-up

Warm-up (No Measure)

Row 400m

PVC passes

10 High hang power cleans

10 Hang power cleans

10 OHS

Partner seated straddle

Wall squat stretch

3 Rounds:

8 squat jumps

5 hand release push-ups

2 broad jumps

Strength

Front Squat (6×6@80)

Every 2min

Metcon

Metcon (Time)

100 wallballs 20/14

50 hang power cleans 95/65 (135/95)
9min CAP

RAMP UP:

75 Air squats

50 SDLHP

Thursday, August 3, 2017

CrossFit No Quarter – WOD

A one hour workout is 4% of your day. No excuses.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC passes on the floor

Calf stretch

Sampson stretch

3 rounds

12 mountain climbers

10 ring rows

8 jumping lunges

Strength

Warm-up (No Measure)

Tabata plank

-supermen during the 10sec break

Metcon

Metcon (Time)

1200m run

200 DU

40 OH stationary lunges 45/25 (95/65)
14min CAP

RAMP UP:

800m run

100 hurdle jump overs

50 alt lunges

Wednesday, August 2, 2017

CrossFit No Quarter – WOD

Be stronger than your excuses.

Warm-up

Warm-up (No Measure)

400m run

PVC Passes

Imaginary fran

Half front split

Standing straddle

3 round

8 empty barbell push-press

6 kipping knee raises

4 burpees

Strength

Shoulder Press (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

200m run (30cal bike)

23 med ball sit-ups (GHDS)

17 push-press 95/65 (155/105)

12 strict pull-ups
RAMP UP:

Run

sit-ups

push-ups

ring rows

Tuesday, August 1, 2017

CrossFit No Quarter – WOD

Nobody is too busy, it’s just a matter of priorities.

Warm-up

Warm-up (No Measure)

Line drills

Lunges/ reverse

High knees/ butt kicks

Toy soldiers/ Quad stretch

Runner stretch to a squat/ Pigeon stretch

Burpee broad jumps/ Frog hops

Bear crawl/ Crab walk

Metcon

Metcon (Time)

75 cal row

50 front squats 95/65 (135/95)

50 push-ups (25 HSPU)
-13min CAP

-From the floor

RAMP UP:

Row

Air squats

Push-ups

Cool Down

Warm-up (No Measure)

ROMWOD

Monday, July 31, 2017

CrossFit No Quarter – WOD

Blablabla. Go workout.

Warm-up

Warm-up (No Measure)

5 rounds

100m row sprint + 5 burpees

PVC passes

Burgener warmup

Wrist stretch

Runner stretch

3 rounds

8 SDLHP

4 rope pull-ups

Strength

Hang Snatch (1RM)

-Must finish with a squat

Metcon

Metcon (Time)

27 Thrusters 95/65

200m medball run 20/14 (4 rope climbs)

21 Thrusters

200m medball run (3 rope climbs)

15 Thrusters

200m medball run (2 rope climbs)

9 Thrusters

200m medball run (1 rope climb)
14min CAP

RAMP UP:

Goblet squats

200m run