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WOD:
A. Push Press: 9 – 6 – 3 – 4 – 1/2 E3MOM
B. For Time:
21 shoulder to overhead 95/65 (MRX 75/55)
21 toes-to-bar
18 power clean 95/65 (MRX 75/55)
18 barbell push-ups (MRX 18 push-ups)
15 hang power snatch 95/65 (MRX 75/55)
15 chest-to-bar pull-ups (MRX pull-ups)
12 shoulder to overhead
12 toes-to-bar
9 power clean
9 barbell push-ups (MRX push-ups)
6 hang power snatch
6 chest-to-bar pull-ups (MRX pull-ups)
Check out Mason Dixon’s menu for next week. July 25
To place an order, click here!
Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.
Watch live coverage at games.crossfit.com.
WOD:
With a continuous running clock:
00:00-3:00 run 200m then max rounds of:
10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg)
10 Military anchored ab-mat sit-ups RX+ 10 GHD
3:00-5:00 rest
5:00-10:00 run 400m then max rounds of:
12 kettlebell swings
12 Military anchored ab-mat sit-ups RX+ 12 GHD
10:00-13:00 rest
13:00-21:00 run 600m then max rounds of:
14 kettlbell swings
14 Military anchored ab-mat sit-ups RX+ 14 GHD
21:00-24:00 rest
24:00-UTC/For time:
16 kettlebell swings
16 Military anchored ab-mat sit-ups RX+ 16 GHD
1200m run
**score = each AMRAP and For Time
Check out Mason Dixon’s menu for next week. July 25
To place an order, click here!
Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.
Watch live coverage at games.crossfit.com.
WOD:
A. Front squat: 9 – 6 – 3 – 4 – 1/2 E3MOM
B. 13 minute AMRAP of:
13 back squats 115/80 RX+135/95 MRX 95/65
13 pull-ups RX+ 13 chest-to-bar pull-ups
13 calorie row
rest 2 minutes
“Finisher”
1 minute max chin-ups
C. Core Development:
1 minute high plank hold
1 minute left side high plank hold
1 minute right side high plank hold
1 minute low plank hold
Check out Mason Dixon’s menu for next week. July 25
To place an order, click here!
Follow Paul McCrary at The CrossFit Games as he competes in the 50-54 year old mens category.
Watch live coverage at games.crossfit.com.
A. EMOM: 20 Russian kettlebell swings x 5 minutes
B. “Let the CrossFitter Decide” by DB
3 rounds for time:
15 push press 115/80 or 95/65 or 75/55 OR 15 handstand push-ups (MRX 2/4″ rise)
30 double unders OR 30 mogul ski jumps
20/15 hand release push-ups OR 15/10 dips
15 box jumps OR step-ups 30″/24″/20″ or 18″
10 power snatch 115/80 or 95/65 or 75/55 OR 10 KBS 32kg/24kg/20kg/16kg
200m run OR 50 double unders /5o ski mogul jumps OR 15 box jumps
Check out Mason Dixon’s menu for next week. July 25
To place an order, click here!
A. Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM
B. 3 rounds for time and snatch load of:
600m run
18 kettlebell swings 24/16 kgs. RX+ 32/24 kgs. (MRX 20/12 kgs.)
6 over the box jumps 24/20″ (MRX 20/18″)
12 toes-to-bar
power snatch load determines reps
RX 135/95 = 1 rep; 115/75 = 3 reps; 95/65 = 4 reps; 75/55 = 6 reps
RX+ 155/105 = 1 rep; 135/95 = 3 reps; 115/75 = 4 reps; 95/65 = 6 reps
MRX 115/75 = 1 rep; 95/65 = 3 reps; 75/55 = 4 reps; 65/45 = 6 reps
C. Core Accessory Training
50 GHD sit-ups or 50 Military anchored sit-ups or 50 butterfly ab-mat sit-ups
30 hip extensions or GHR’s or combo both
Check out Mason Dixon’s menu for next week. July 4
To place an order, click here!
REMINDER: We will be CLOSED Sunday, July 3rd and Monday, July 4th for the holiday. Barbell Cub is canceled on Saturday as well.
WOD:
A. Front Squat & Deadlifts: 3 – 2 – 2 – 1 – 1 E3MOM
(complete both lifts within 3 minute window, 20 seconds to transition)
B. 4X SPRINT AMRAPs
2 minute AMRAP of:
5 deadlifts 135/95 RX+ 155/105 (MRX 115/75)
4 hang power cleans
3 front squats
2 over the bar burpees
rest 2 minutes
Repeat 3 more times for a total of 4 cycles
*Pick up each AMRAP where you left off. Score is total reps from all four 2-minute AMRAPS
Check out Mason Dixon’s menu for next week. July 4
To place an order, click here!
WOD:
With a continuous running clock:
00:00 – 3:00 run 400m for time
03:00 – 7:00 row 500m for time
7:00 – 10:00 run 400m for time and max muscle-ups or chest-to-bar pull-ups or pull-ups
10:00 – 12:00 rest
12:00 – 15:00 row 500m and max muscle-ups or chest-to-bar pull-ups or pull-ups
15:00 – 17:00 rest
17:00 – 19:00 run 200m and max muscle-ups or chest-to-bar pull-ups or pull-ups
19:00 – 20:00 rest
20:00 – 22:00 row 250m and max muscle-ups or chest-to-bar pull-ups or pull-ups
22:00 – 24:00 rest
24:00 – 34:00 500m row-400m run-250m row-200m run and max muscle-ups or chest-to-bar pull-ups or pull-ups
**score = 400m run time , 500m row time and total muscle-ups, chest-to-bar pull-ups or pull-ups in WOD.
A. Thruster: 1 – 1 – 1 – 1 – 1 – 1 E2MOM
B. “Chest Pump” by DB
12-10-8-6-4-2 rep rounds of:
power clean 135/95 (MRX 95/65)
ring dips (MRX bar dips)
shoulder to overhead 135/95 (MRX 95/65)
push-ups
C. Core & Shoulder Accessory Training:
25 evil wheels
25 bottoms up kettlebell press
200m double kettlebell or dumbbell overhead walk
“Filthy Fifties”
For time:
50 box jumps 24″
50 jumping pull-ups
50 kettlebell swings 16kgs
5o walking lunge steps
50 knees to elbows
50 push press 45/35lbs.
50 back/hip extensions
50 wallball shots 20/14 lbs. 10′
50 burpees
50 double unders
WOD:
A. Back squat: 1 – 1 – 1 – 1 – 1 E2MOM
B. 22 minute AMRAP of:
10 back squats 135/95 RX+ 175/115 (MRX 95/65)
10 toes-to-bar
10 overhead lunges 45/35 lb. plate
10 chest-to-bar RX+ 10 bar muscle-ups (MRX 10 pull-ups)
**score is load, rounds and reps
C. Core Accessory Training:
100, 75 or 50 GHD or anchored ab-mat sit-ups for time
2 minute low plank hold with 1 push-up every 10 seconds
100, 75, or 50 butterfly ab-mat sit-ups for time
CFHSV Running & Endurance WOD:
For time:
1000m row, rest 4 minutes
2 cycles of: 500m row, rest 2 minutes between efforts
5 cycles of: 200m row, rest 1 minute between efforts
WOD:
A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 E2MOM
B. For total reps, calories and rounds:
00:00 – 01:00 row for calories
01:00 – 02:00 rest
02:00 – 03:00 power cleans 115/75 RX+ 145/100 (MRX 95/65)
03:00 – 04:00 rest
04:00 – 05:00 shoulder to overhead 115/75 RX+ 145/100 (MRX 95/65)
05:00 – 06:00 rest
06:00 – 07:00 ground to overhead 115/75 RX+ 145/100 (MRX 95/65)
07:00 – 10:00 rest
For total rounds:
10:00 – 20:00
15/12 calorie row
10 power cleans 115/75 RX+ 145/100 (MRX 95/65)
10 shoulder to overhead
5 ground to overhead
Check out Mason Dixon’s menu for next week. June 27
To place an order, click here!
A. Weakness Work/Progression Training:
**Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes:
Alternating EMOM for 14 minutes: (choose 2)
1-2 rope climbs w/feet or legless
8 pistols
2-4 squat clean at 50-75% of 1 RM
2-4 squat snatch at 50-75% of 1 RM
2-5 muscle-ups
3-5 ring dips
3-5 pull-ups
3-10 handstand push-ups
10-50 ft. handstand walk
30-40 double unders or 10-15 attempts
B. 3 rounds for time of:
50 double unders
7 squat snatch or 7 squat clean
run 200m or 50ft handstand walk
14 wallballs 20/14 10/9′ or 14 pistols, alternating
Score = time plus movements performed and load used
Check out Mason Dixon’s menu for next week. June 27
To place an order, click here!