WOD

Tuesday, October 10, 2017

CrossFit No Quarter – WOD

Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.

Warm-up

Warm-up (No Measure)

5 rounds

100m row sprint

5 hand release push-ups

10 alt lunges

20 jumping jacks

PVC Passes

10 OHS

Wrist stretch

Runner stretch

3 rounds

5 medball sit ups

5 wallballs

5 burpees over the ball

Strength

Overhead Squat (1RM)

From the rack

Metcon

Metcon (Time)

50 medball toss sit-ups 20/14 (Med Ball GHD Sit Ups)

50 burpee box jumps 24/20 (Burpee box jump overs)
8min CAP

*Only perform GHD sit-ups if you usually do RX+ workouts

*Box jumpovers – no contact with the box

RAMP UP:

Sit-ups

Burpees

Monday, October 9, 2017

CrossFit No Quarter – WOD

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS

Foam roll upper back (Thoracic spine)

Half front split

3 rounds

12 scorpion kicks

8 kipping knee raises

6 light DB/KB push presses per side

Strength

Deadlift (6×3@80)

Every 2min

Metcon

Metcon (Time)

2 rounds

30 KB/DB Push press 53/35 [Right arm] (70/53)

100 DU

20 Pull-ups (C2B)

30 KB/DB Push press [Left arm]
100 DU

20 Pull-ups
14min CAP

RAMP UP:

Hurdle jumps or singles

Ring rows

Saturday, October 7, 2017

CrossFit No Quarter – WOD

Metcon (Time)

Partner WOD

30 clean and jerk – alternate every rep

1mile run – relay 200m

10 rope climbs or 20 rope pulls – alternate everyone or every 2 on pulls

1mile run – relay 200m

100 burpees – alternate every 5 reps
RAMP UP:

60 SDLHP – alt every 5 reps

2k row – relay every 250m

50 ring rows – alt every 5

2k row – relay every 250m

50 burpees – alt every rep

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Friday, October 6, 2017

CrossFit No Quarter – WOD

If you listen to your body when it whispers, you wont have to hear it scream.

Warm-up

Metcon (No Measure)

Run or row 400m

PVC Passes

10 OHS

Standing straddle

Seated twist

3 Rounds w/ empty bar

5 Hang power snatch

5 Overhead squats

5 burpees over the bar

5 kipping pull ups

Midline

Metcon (No Measure)

30sec on/ 10sec off

Push up Plank

On your back flutter kicks

Plank on your elbows

On your back toe touches

Hollow hold w/ hand towards your knees

Mountain climbers

Metcon

Metcon (AMRAP – Reps)

6 rounds

Every 2 mins

10 Power Snatch 95/65 (135/95)

10 OHS

ME Burpees over the bar

1 min rest between rounds
*Score is total number of burpees

RAMP UP:

10 Russian KBS

10 Goblet squats

ME Burpees

Cool Down

Warm-up (No Measure)

ROMWOD

Thursday, October 5, 2017

CrossFit No Quarter – WOD

You can’t pour from an empty cup. Take care of yourself first.

Warm-up

Warm-up (No Measure)

400m run/400m row

Banded passes on the floor

10 OHS

Sampson stretch

Shoulder stretch

3 rounds

12 mountain climbers

10 squat jumps

8/5 hand release push-ups

Skill

Metcon (Weight)

TGU

15min to work up to a heavy single

single=one full rep on L+R at the same weight
quick reset between reps

Metcon (No Measure)

Tabata wall HS hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min ARMAP

200m Run

60 Plated OH Lunges 45/25 (30 Alt Pistol Squats)

15 Dips (Rings)
RAMP UP:

200m row

30 alt lunges

30 russian twists

Wednesday, October 4, 2017

CrossFit No Quarter – WOD

There is no one giant step that does it. It’s a lot of little steps.

Warm-up

Warm-up (No Measure)

400m Medball run

PVC Passes

10 Thrusters

Half front split

Partner seated straddle

3 rounds

5 push-ups

10 wallballs

20 mountain climbers

Strength

Front Squat (3×2@87; 2×1@90; 2×5@75)

Every 2min

Metcon

Metcon (AMRAP – Reps)

9min EMOM (11min with rest)

20 Wall Balls
1 min rest after rounds 3 and 6

Score is total number of wall balls

completed over 9 mins work

*180 maximum score available

Tuesday, October 3, 2017

CrossFit No Quarter – WOD

Exercise is your king & nutrition is your queen. Together they create your fitness kingdom.

Warm-up

Warm-up (No Measure)

400m run/row

Banded passes

Wrist stretch

Sampson stretch

3 rounds

3 burpees

5 kips on the bar

7 squat jumps

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Rounds and Reps)

1/2 Cindy

10min AMRAP

5 pull-ups

10 push-ups

15 squats
RAMP UP:

ring rows, knee push ups

Monday, October 2, 2017

CrossFit No Quarter – WOD

Embrace and love your body. It’s the most amazing thing you will ever own.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS

Calf stretch

Wrist stretch

Sampson stretch

Burgener warm-up w/ PVC

5 rounds w/ bar

8 DL to mid shin

5 HPC

2 S2O

Interval work

Metcon (No Measure)

12min EMOM @ DT Weight (155/105)

1-8 Deadlifts

2-8 Hang Power Cleans

3-8 Shoulder to Overhead
Aim for unbroken sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 DB G2O 50-55/35 (75/50)

20 Medball Sit-ups (T2B)

60 DU (unbroken)
RAMP UP:

20 plated G2O

20 sit-ups

20 hurdle jump overs