WOD

Thursday, June 15, 2017

CrossFit No Quarter – WOD

Respect the training. Honor the commitment. Cherish the results.

Warm-up

Warm-up (No Measure)

Run/row

PVC Passes

10 Paused OHS

“Bring sally up” shoulder raises 5/2.5#

Standing forward fold x30sec

Half front split x30sec

2 rounds

20 jumping jacks

10 tuck jumps

5 burpees

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps

1min cal row

1min lunges

1min sit-ups

1min rest

Wednesday, June 14, 2017

CrossFit No Quarter – WOD

Success at anything will always come down to this: FOCUS AND EFFORT. And we control both.

Warm-up

Warm-up (No Measure)

Run/ row

Banded passes on the floor

10 paused OHS

Calf stretch x 30sec

Sampson stretch x 30sec

3 rounds

5 OH KB squats per side

5 burpee broad jumps

20 mountain climbers

Midline

Metcon (No Measure)

10 round Tabata

30sec on/ 15sec rest

Alternate between superman and plank on your elbows

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

12 alt DB snatches 50/35 (70/53)

18 box jump overs 24/20 (clear the box)

rest 30sec after each round
RAMP UP:

12 plated ground to over head

18 box step ups *add height form last time

30sec rest

Tuesday, June 13, 2017

CrossFit No Quarter – WOD

The real workout starts when you want to stop.

Warm-up

Warm-up (No Measure)

Run/row

PVC Passes

10 Paused OHS

Quad stretch x 30sec

Deep squat to hamstring stretch x 10reps

Hang power clean REVIEW

3 rounds with the bar

8 DL

8 Hang power cleans

8 Front squats

Strength

Back Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

8 hang power cleans 95/65 (155/105)

6 burpees over the bar

4 SDLHP (Bar MU)
RAMP UP

8 Russian KBS

6 Burpees

4 SDLHP

Monday, June 12, 2017

CrossFit No Quarter – WOD

A failure isn’t a failure if it prepares you for a successful tomorrow.

Warm-up

Warm-up (No Measure)

3 rounds 10 cal row/bike

5 burpees

5 paused air squats

-Banded passes

Archer stretch x30sec

Half front split x30sec

Standing straddle x30sec per side + down the middle

3 rounds

20 mountain climbers

10 jumping lunges

10 russian kbs

Metcon

Metcon (AMRAP – Reps)

10 1min rounds

10 push-ups (20)

“gym shuttle” – half way and back + sprint to the rig

Max effort pull-ups (C2B)

rest 2min
-touch the line on the runs

-aim for big sets on the pull-ups

RAMP UP:

10 push-ups

Max cal on rower/bike

Saturday, June 10, 2017

CrossFit No Quarter – WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 4

5min AMRAP

-While athele 1 runs a 400, athlete 2 does as many burpees as possible. 1&2 switch every time 400 is complete.

-Athlete 3&4 alternate holding a plank, someone must be in a plank the entire AMRAP

5min AMRAP

1+2 & 3+4 switch

5min AMRAP

-1&2 switch between 500m row and max effort wall ball

-3&4 alternate holding a plate OH 45/25

5min AMRAP

1+2 & 3+4 switch
1min rest between the AMRAPS

Friday, June 9, 2017

CrossFit No Quarter – WOD

The only bad workout is the one you didn’t do!

Warm-up

Warm-up (No Measure)

Run/ row

Banded passes

10 OHS

Standing straddle x 30sec per side + 30sec down the middle

Sampson stretch x 30sec

3 rounds

10 grasshoppers

10 tuck jumps

10 gluts bridges

Strength

Back Squat (5×2@80)

-3sec pause at the bottom

-every 2min

Metcon

Metcon (Time)

3 rounds

20 alt DB snatches 50/35 (70/53 KB)

10 hand release burpees

100 DU

15 Russian KBS 53/35 (1 legless rope climb)
13min CAP

RAMP UP:

3 rounds

20 plated G2O

10 hand releaee burpees

50 hurlde jump overs

15 russian KBS

Thursday, June 8, 2017

CrossFit No Quarter – WOD

A bad attitude is like a flat tire, you can’t get very far until you change it.

Warm-up

Warm-up (No Measure)

200m farmers carry (as heavy as possible – if you set the weights down during the walk – 5 burpee penalty)

Arm circles x 30sec each way

“Line drills”

Walking lunges/ reverse lunges

High knees/ butt kicks

Toy soldiers/ Quad stretch

Runner stretch/ Frog hops

Side shuffle x 2

Side lunge x 2

Bear crawl/ Burpee broad jumps

Midline

Metcon (No Measure)

Tabata hanging knee raise hold (hanging L-sit)

RAMP UP

Tabata flutters

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

400m run

30 box jumps 24/20 (30/24)

400m run

30 wallballs 20/14 (unbroken)*

400m run

30 push-ups (dips)
-5 burpees for breaking on the wallballs

RAMP UP

200m run

30 box step ups

250m row

30 air squats

400m run

30 KB Sumo DL

Wednesday, June 7, 2017

CrossFit No Quarter – WOD

Willpower is like a muscle; the more you train it, the stronger it gets.

Warm-up

Warm-up (No Measure)

400m medball run

PVC passes

10 OHS w/ pause

Couch stretch on the bench x 30sec

Standing forward fold x 1min

3 rounds

10 sit-ups

8 jumping lunges

6 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m run

45 v-ups (T2B)

30 plated OH alt lunges 45/25 (95/65)

15 pull-ups (C2B)
RAMP UP

200m run/250m row/.3mile bike

45 sit-ups

30 lunges

15 ring rows

Cool Down

Metcon (No Measure)

ROMWOD
if class time allows

Tuesday, June 6, 2017

CrossFit No Quarter – WOD

Persistence can change failure into extraordinary achievement.

Warm-up

Warm-up (No Measure)

Tabata jump rope

Banded passes

10 OHS w/ pause

Sampson stretch x30sec

Quad stretch x30sec

3 rounds

8 tuck jumps

5 hand release push-ups

12 mountain climbers

Tabata planks

20sec on – alt between elbows and push-up

10sec – 3 squat jumps

Metcon

Metcon (AMRAP – Reps)

5 rounds

1min AMRAP – 75/55 SDLHP

1min AMRAP – Push Presses

1min AMRAP – cal row/bike

Rest 1 minute