Tag: gym

WODs: 5/1-5/6/17

“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.” – John F. Kennedy

 

MONDAY:

WU:

A) 400m Run

B) Line WUs

C) Dip Ring Holds:
4x1Min
-Rest 30sec

Strength:

A) KB/DB Split Squat #AHAP
3×15
*8Min CAP

Conditioning:

A) 20Min AMRAP:
800m Run
20 Pull Ups

Accessory:

A) IYTs:
3×15

B) RDLs:
3×15

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Chin Up L- Hold:
4x20sec Hold
-Rest 40sec

Strength:

A) 10Min EMOM:
3 Thrusters #ME

Conditioning:

A) 12Min AMRAP:
50ft Single Arm OH Lunge #50/30
12 T2B/K2B

Acessory:

A) 7x200m Row: 30sec rest

B) Curls:
3×10-12

C) 10Min Mobility

 

WEDNESDAY:

WU:

A) 1mile Run

B) FLR on Rings:
4x1Min
-Rest 30

C) 5Min EMOM:
30sec Jump Squat
30sec Rest

Strength:

A) 10Min EMOM:
1 Power Clean + 3 Push Press #ME

B) Alt. DB Bench Press:
4×12-15

C) Single Leg RDLs:
4×10-12 #AHAP

Accessory:

A) Side Planks:
3x1Min

B) Dips:
3×10-12

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) Pull Up L-Hold:
4x20sec
-rest 40sec

C) Side Plank:
3x1min Hold per side
-rest 30sec

Strength:

A) Seal Rows:
4×12-15

Conditioning:

A) 15Min AMRAP:
200m Run
10 Power Snatch #75/55
15 Box Jumps #24/20

Accessory:

A) IYTs:
3×15

B) Split Squats:
3×15

C) 10Min Mobility

 

FRIDAY:

WU:

A) Line WU

B) Ring Dip Holds:
4x45sec
-30sec Rest

C) 3Min EMOM:
1Min Goblet Squat Hold
30sec Rest
1Min Hold

D) Clean WU

Strength:

A) 10Min EMOM:
3 Squat Cleans #AHAP

Conditioning:

5RDs:
10 Close Grip Bench Press #AHAP
50ft F. Rack Lunges #AHAP

Accessory:

A) Curls:
3×10-12

B) Half Kneeling Press:
3×10-12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) Side Plank:
3x1Min Per Side
-Rest 30

D) 4Min EMOM:
30sec Jump Squats
30sec Rest

Conditioning:

A) 30Min AMRAP:
400m Run
200m Farmer Walk #55/35
30 Wall Balls

Accessory:

A) IYTs:
3×15

B) 10Min Mobility

CrossFit

WODs: 4/24-4/29/17

“Action cures fear.”

 

MONDAY:

WU:

A) 400m Run

B) Line WU

C) Chin UP-L Holds:
4x20sec
-Rest 40sec

Strength:

A) 8min EMOM:
3 Power Cleans

Conditioning:

A) 5RDs:
30 A.Swings #55/40
400m Run
-Rest 2Min

Accessory:

A) Split Squats:
3×10-12

B) Curls:
3×10-12

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Holds:
4x40sec
-Rest 20sec

Strength:

A) Squat:
3,3,3,3,1

B) 12Min AMRAP:
50ft Front Rack Lunges #55/35
20 Push Ups

C) Seal Rows:
4×8-10

Accessory:

A) IYTs:
3×15

B) Hip Thrust:
3×15

C) Row 200m Calories

 

WEDNESDAY:

WU:

A) 1 Mile Run

B) Snatch WU

C) Pull Up L-Holds:
4x20sec
-Rest 40sec

Strength:

A) 10Min EMOM:
1 Full Snatch

Conditioning:

A) 15Min AMRAP:
8 Pull Ups
8 Thrusters #95/65
200m Run

Accessory:

A) IYTs:
3×15

B) RDLs:
3×10

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) 5Min EMOM:
30sec Handstand Hold/Walk
30sec Rest

C) Hollow Rock + V Sit Up:
4×20
*6Min CAP

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press
*Find Max for the day

B) Bench Press:
3,3,3,3,1

C) Weighted Chin Ups
3×8-10

D) Split Squat:
3×10-12

Accessory:

A) Curls:
3×12

B) 7x200m Row #ME

C) 10Min Mobility

 

FRIDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Hold:
4x40sec
– Rest 20sec

D) Chin Up L Holds:
4x20sec
-Rest 40sec

Conditioning:

A) 15Min EMOM:
O: 150m Row
E: 15 Burpees
O: 15 WBs

Strength:

A) Deadlifts:
3,3,3,3,1

Accessory:

A) Curls:
3×12

B) Skull Crushers:
3×12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) 5Min EMOM:
30sec Handstand Hold/ Walk
30sec Rest

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press

B) Seal Rows:
4×10-12

Conditioining:

A) Helen:
400m Run
21 A. Swings #55/40
12 Pull Ups

Accessory:

A) 10Min Mobility

 

CrossFit

Boj Noni Nueva

We all know Boj as the nice guy and probably one of the most friendly and kindest members of the gym. But when it comes to training his mind shifts into beast mode and his hunger for strength comes out. Boj was looking for a way to make some changes in his life and found CrossFit to be an interesting approach. After visiting other local gyms he decided he wanted to join the CrossFit Pledge Fitness family. It has been a little over a year now and with hard work and dedication Boj has transformed into a great athlete. His strength has increased and he has also started taking on new challenges. When you see his work ethic its no surprise how far he has come in such a short time, this fuels his hunger and makes him want to grow more as a person and an athlete.

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