Wednesday, July 26, 2017

CrossFit No Quarter – WOD

The voice in your head that says that you can’t do this is a liar.

Warm-up

Warm-up (No Measure)

400m med ball run

PVC Passes

10 High hang power snatches

10 OHS

5 back squat bails w/ PVC *review

Sampson stretch

Squat stretch

Strength

Back Squat (10 rep max)

-5×10 every 3min

-No prescribed weight, build to a heavy set of 10

Metcon

Metcon (Time)

Partner 4K row ( 2.8mile bike/2k row solo)
-24min CAP

Ramp up

2mile run – 400m relay

Tuesday, July 25, 2017

CrossFit No Quarter – WOD

Motivation is what gets you started, habit is what keeps you going.

Warm-up

Warm-up (No Measure)

200m row + 5 burpees + 20 mountain climbers x3

PVC passes

10 Hang power cleans

10 Hang power snatches

10 Thrusters

Wrist stretch

Partner seated straddle

3 rounds

8 SDLHP w/ KB

10 kips on the bar

8 squat jumps

Strength

Bench Press (5×5@80)

Every 2min

Metcon

Metcon (Time)

7 SDLHP 95/65 (135/95)

7 Power snatches

7 Hang cleans

21 Pull-ups

5 SDLHP – P snatches – H cleans

15 Pull-ups (C2B)

3 SDLHP – P snatches – H cleans

9 Pull-ups (Bar MU)
12min CAP

RAMP UP:

KB SDLHP

KBS

Goblet squats

Ring rows

Monday, July 24, 2017

CrossFit No Quarter – WOD

Every time you eat or drink you are either feeding disease or fighting it.

Warm-up

Warm-up (No Measure)

Run/ row

PVC Passes

10 High hang power snatches

10 Hang (from the knees) power snatches

10 OHS

Half front split

Calf stretch

“Ladder agility”

Plyo

Metcon (No Measure)

8 sets

1 vertical jump + max distance covered in two broad jumps

Metcon

Metcon (AMRAP – Reps)

16min EMOM

8 hanging knee raises (T2B)

8 box jump overs 24/20 (Clear the box)
score = ME knee raises + box jumpovers during two rounds

RAMP UP:

sit-ups

jumping lunges

Friday, July 21, 2017

CrossFit No Quarter – WOD

Stop wishing, start doing.

Warm-up

Warm-up (No Measure)

400m medball run

PVC pass

10 OHS

Half front split

Standing straddle

3 rounds

20 jumping jacks

15 mountain climbers

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

27 v-ups (T2B)

27 wallballs 20/14 (unbroken)

27 cal row (bike)

—4min rest

4min AMRAP

21 v-ups

21 wallballs

21 cal row

—4min AMRAP

15 v-ups

15 wallballs

15 cal row
New heat every 4min

Ramp up:

Sit-ups

Air squat

Cal row/ bike

—400m run if we run out of machines

Thursday, July 20, 2017

CrossFit No Quarter – WOD

Accountability is the glue that ties Commitment to the Results.

Warm-up

Warm-up (No Measure)

400m run + 10 squat jumps on every turn x 4

PVC passes

10 high hang power snatches

10 OHS

Calf stretch

Sampson stretch

3 rounds

10 Russian KBS

10 SDLHP

10 jumping lunges

—10 partner over/unders—

Skill

Metcon (No Measure)

“Bring sally up”

Plated front raise 10/5#

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Russian KBS 70/53

10 burpees

10 box jump overs 24/20

Wednesday, July 19, 2017

CrossFit No Quarter – WOD

Develop self discipline. Do what needs to be done, even if you don’t want to do it.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 High hang power cleans w/ bar

10 Push presses w/ pause in the lock out

10 Back squats

Standing straddle

Partner seated forward fold

3 rounds

10 kips on the bar

10 glute bridges

5 burpees

Metcon

Metcon (Time)

150 DU

50 Alt DB snatches 50/35

100 DU

30 Pull-ups (C2B)

50 DU

10 Power cleans 155/105 (225/155)
18min CAP

RAMP UP

50 Hurdle jump overs

50 Plated G2O

40 hurdle jump overs

30 Jumping pull-ups

30 Hurdle jump overs

10 cal bike/row ME

Cool Down

Metcon (No Measure)

ROMWOD

Tuesday, July 18, 2017

CrossFit No Quarter – WOD

Surround yourself with those who challenge you, push you, and motivate you.

Warm-up

Warm-up (No Measure)

400m row

PVC Passes

10 Hang power cleans

10 Thrusters

10 Paused split jerks (Trainer led)

Calf stretch

Partner seated straddle

3 rounds

10 sit-ups

10 squat jumps

20 mountain climbers

Strength

Bench Press (5RM)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP

18 push-ups (Strict HSPU)

43 medball sit-ups 20/14 (GHD)

ME Wall balls

Monday, July 17, 2017

CrossFit No Quarter – WOD

If it doesn’t challenge you it doesn’t change you.

Warm-up

Warm-up (No Measure)

400m medball run

PVC Passes

10 High hang power snatches

10 OHS

10 Front rack dip pauses

Runner stretch to half front split

Seated twist

3 rounds

8 KB SDLHP

8 goblet squats

8/5 hand release push-ups

Strength

Push Press (5×5@75)

-E(2min)OM

-Pause in dip position for 3sec before every rep

Metcon

Metcon (Time)

18-15-12-9-6-3

SDLHP 95/65

OHS

Burpees over the bar
12min CAP

RAMP UP:

KB SDLHP

Goblet squats

BUrpees