Thursday, March 31, 2016

2016-04-01 WOD

Every 90 Seconds for 5 Rounds:
...1 Power Clean & Push Jerk
Straight Into,
Every 90 Seconds for 5 Rounds:
...1 Squat Clean & Split Jerk
Use the first five rounds to build to a heavy power clean and push jerk. Begin your squat clean and split jerk using the same weight you ended with on the power clean and push jerk. Stay at 80% or less for both movements and focus on the technique, NOT the weight.

4 Rounds
...21 cal Row
...15 OHS (75/55#)
...9 Lateral barbell burpees
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-895/

Wednesday, March 30, 2016

2016-03-31 WOD

4 Rounds
...10 Power snatch (115/75#)
...50 Double-unders
...Rest 30 seconds
Post time.

Accumulate 20-30 minutes of LISS (low intensity steady state) cardio: bike, row, and/or run! Maintain a conversational pace.

Then accumulate 15-20 minutes of mobility. If you're still sore from 16.5, hit the foam roller!

COMPETITORS: Rest day. Do this WOD on Saturday, 2016-04-02: http://misfitathletics.com/mft-896/

Tuesday, March 29, 2016

2016-03-30 WOD

Back Squat
...4x4
Stay below 80%. Rest 2 minutes between sets.

AMRAP 14 minutes
...200m Run
...10 Bench Press (135/95#)
...Rest 1 minute
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-894/

Monday, March 28, 2016

2016-03-29 WOD

Squat Snatch
...5x3
Drop and reset each rep. Focus on the technique, NOT the weight, and keep it below 80%.

3 Rounds
...21 SDHP (105/70#)
...9 Muscle ups
Time cap of 12 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-893/

2016-03-28 WOD

Every 90 Seconds for 5 Rounds:
...3 Push Press
Straight Into,
Every 90 Seconds for 5 Rounds:
...1 Split Jerk
Use the first five rounds to build to a heavy triple in the push press from the rack or blocks. Begin your split jerk using the same weight you ended with on the push press. Stay at 80% or less for both movements and focus on the technique, NOT the weight.

4 Rounds:
...25/20 Calorie Bike or Row
...400m Run
...Rest 2 minutes
Time cap of 22 minutes.

COMPETITORS: http://misfitathletics.com/mft-892/

Thursday, March 24, 2016

2016-03-25 WOD

CrossFit Open WOD 16.5 / 14.5
21-18-15-12-9-6-3 reps for time of:
...Thrusters (95/65#)
...Bar-facing burpees
Post time. Non-competitors use a time cap of 20 minutes.

Wednesday, March 23, 2016

2016-03-24 WOD

10-8-6-4-2* reps for time:
...Power Clean (145/100#)
...Strict Pull Ups
*200m Run before each round.

COMPETITORS: Active recovery day or rest day. Get some mobility in to get ready for Open WOD 16.5!

Here's where we're at on MisFit: http://misfitathletics.com/mft-891/

Tuesday, March 22, 2016

2016-03-23 WOD

Every 2 Minutes for 10 Rounds:
...3 Position Snatch*, climbing.
*Unbroken complex, 1 from high hang, 1 from low hang, 1 from the floor.

AMRAP in 5 Minutes, AHAP*:
...10 Calorie Row/Bike
...10 Burpees
*AHAP: As Hard As Possible! We're trying to flush the entire system to aid in recovery.

COMPETITORS: http://misfitathletics.com/mft-890/

Monday, March 21, 2016

2016-03-22 WOD

Every 3 Minutes for 5 Rounds:
...3 Rep Front Squat
*Start around 85% and adjust based on feel.

AMRAP 10 Minutes
...20 Thrusters (115/75#)
...15 Box jump overs (24/20")
...10 GHD Sit Ups
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-889/

Sunday, March 20, 2016

2016-03-21 WOD

Squat clean 5x3 -- Drop and reset each rep -- Start around 80% and adjust based on feel.
Base weight off week 2. Move up if they were smooth.

3 x AMRAP in 3 minutes of:
...30 Double Unders
...15 KB Swings (53/35#)
Rest 90 seconds between AMRAPs. Start where you left off in the previous AMRAP. Post total rounds and reps completed.

COMPETITORS: Last chance to redo 16.4! Here's where we are in MisFit: http://misfitathletics.com/mft-888/

Thursday, March 17, 2016

2016-03-18 WOD

CrossFit Open 16.4 WOD
AMRAP in 13 minutes of:
...55 Deadlift (225/155#)
...55 Wall balls (20/14#)
...55 cal Row
...55 HSPU
Post total reps.

COMPETITORS: Warm up, mobilize, and strategize. Either do this workout today, or do one or two test rounds, then hit it hard tomorrow and/or Monday. In case you were curious, here's where we are in MisFit (but if you're a competitor, you should really be focusing on the Open WOD): http://misfitathletics.com/mft-886/

Wednesday, March 16, 2016

2016-03-17 WOD

5 RFT of:
...21-18-15-12-9 calories Bike
...3 Power Cleans (185/125#)
Time cap of 12 minutes. Post time.

COMPETITORS: Active recovery day or rest day. Get some low intensity steady state cardio on the rower and/or bike, then lots of mobility to get ready for Open WOD 16.4! If you're going to do this WOD anyway (because it does look like fun), competitors do Power Cleans @225/145#.

Here's where we're at on MisFit: http://misfitathletics.com/mft-887/

Tuesday, March 15, 2016

2016-03-16 WOD

EMOM 10 minutes
...1 Squat clean and jerk @80%
Stay at 80% for all rounds.

50-25 reps:
...KB swings (53/35#)
...Box jumps (24/20")
...Calorie Row
Time cap of 18 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-885/

Monday, March 14, 2016

2016-03-15 WOD

Back squat 5x3 -- Begin at 85% then adjust based on feel -- Rest 2:00-2:30 between sets

12-9-6 reps
...Push jerk (155/105#)
...Muscle ups
Time cap of 12 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-884/

Sunday, March 13, 2016

2016-03-14 WOD

Squat snatch 6x2 -- Drop and reset each rep -- Start around 85% and adjust based on feel

3 Rounds:
...15 Deadlift (225/155#)
...15 Lateral bar burpees
...Rest 1 minute
Time cap of 10 minutes. Post time.

COMPETITORS: Last chance to do Open WOD 16.3! Get those bar muscle ups!
http://misfitathletics.com/mft-883/

Thursday, March 10, 2016

2016-03-11 WOD

CrossFit Open WOD 16.3
AMRAP in 7 minutes of:
...10 Snatches (75/55#)
...3 Bar Muscle Ups
Post rounds/reps.

COMPETITORS: Warm up, mobilize, and strategize. Either do this workout today, or do one or two test rounds, then hit it hard tomorrow and/or Monday. In case you were curious, here's where we are in MisFit (but if you're a competitor, you should really be focusing on the Open WOD): http://misfitathletics.com/mft-881/

Wednesday, March 09, 2016

2016-03-10 WOD

For time:
...100 Air Squats
...80 KB Swings (53/35#)
...60 Slam balls (30/20#)
...40 Wall balls (20/14#)
...20 cal Bike
Time cap of 25 minutes. Post time.

COMPETITORS: Active recovery day or rest day. Get some low intensity steady state cardio on the rower and/or bike, then lots of mobility to get ready for Open WOD 16.3!

Here's where we're at on MisFit: http://misfitathletics.com/mft-882/

Tuesday, March 08, 2016

2016-03-09 WOD

EMOM 10 minutes
...1 Squat snatch @80% (same load across)
Post load.

"Jackie"*
For time:
...1k Row
...50 Thrusters (45/35#)*
...30 Pull ups
Time cap of 12 minutes. Post time. Compare to 2015-04-27.

COMPETITORS: 3 Rds, descending reps (Rd 2: 500/25/15, Rd. 3: 250/15/10; sub 1.2k then 0.6k bike for rounds 2 and 3 if needed). Women use 45# also, just like in the 2013 Regionals! http://misfitathletics.com/mft-880/

Monday, March 07, 2016

2016-03-08 WOD

Front squat 4x4 -- Begin at 80% then adjust based on feel -- Rest 2 minutes between sets

5 Rounds
...5 Burpee Muscle Ups
...20/15 cal Row
Time cap of 16 minutes.

COMPETITORS: http://misfitathletics.com/mft-879/

Sunday, March 06, 2016

2016-03-07 WOD

Every 2 Minutes for 6 Rounds:
...5 Unbroken Push Press (from the floor)
Increase weight each round. Post loads to WODTogether. On a WOD like this, you can either record just the heaviest load, OR how much you lifted for each round. The more data you record, the more those notes will help you in the future!

AMRAP in 12 Minutes:
...30/20 Calorie Row/Bike*
...Power Snatch (95/65#)**
*Must switch implement every round. Post rounds/reps to WODTogether.

COMPETITORS: **Power Snatch (115/75#). http://misfitathletics.com/mft-878/

Thursday, March 03, 2016

2016-03-04 WOD

CrossFit Open WOD 16.2
AMRAP in 4 minutes + bonus time:
...25 Toes to Bar
...50 Double Unders
...15 Squat Cleans*
Time cap extends 4 minutes each time a round is completed.

*Reps decrease, load increases per round as follows:
Rd, Reps, Load, Time Cap
1, 15, 135/85#, 4 min
2, 13, 185/115#, 8 min
3, 11, 225/145#, 12 min
4, 9, 275/175#, 16 min
5, 7, 315/205#, 20 min

COMPETITORS: Warm up, mobilize, and strategize. Either do this workout today, or do one or two test rounds, then hit it hard tomorrow and/or Monday. In case you were curious, here's where we are in MisFit (but if you're a competitor, you should really be focusing on the Open WOD): http://misfitathletics.com/mft-876/

Wednesday, March 02, 2016

2016-03-03 WOD

For time:
...20 Alternating DB snatch (70/50#)
...40 GHD sit ups
...15 Alternating DB snatch (70/50#)
...30 GHD sit ups
...10 Alternating DB snatch (70/50#)
...20 GHD sit ups
Post time.

COMPETITORS: Active recovery day or rest day. Get some low intensity steady state cardio on the rower and/or bike, then lots of mobility to get ready for Open WOD 16.2!

Here's where we're at on MisFit: http://misfitathletics.com/mft-877/

Tuesday, March 01, 2016

2016-03-02 WOD

EMOM 10 minutes
...1 Squat clean and jerk @80% across
Post load.

For time:
...30/20 Bike calories (sub Row calories, if needed)
...6 Wall Walks*
...30 Push jerk (155/105#)*
...6 Wall Walks*
...30/20 Bike calories (sub Row calories, if needed)
*Time cap of 13 minutes. Post time.

COMPETITORS: *75' Handstand Walk. Push Jerks @165/110#. No time cap. http://misfitathletics.com/mft-875/