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03-03-15 CrossFit WOD

Posted by on Mar 2, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 wall balls

5 burpees

3 sots press

5 OH squats

Metcon (Time)

AMRAP: 9 min

7 wall balls

5 burpees over ball

Overhead Squat (5-5-5-3-3-3)

Approx 2 min rest between sets

Work up to your heaviest 3RM

Lighter and lower is always better than

heavier and higher! Do good OH squats!

Metcon (No Measure)

Mobilize!

03-02-15 CrossFit WOD

Posted by on Mar 1, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

3 min mobility squat

7 min

7 air squats

7 SDLHP

7 push press

7 back squats

Back Squat (5-5-5-3-3-3)

15 min TC

1 set approx every 2 min

Metcon (Time)

4 RFT: (12 min TC)

10 SDLHP (95/65)

15 push presses

20 back squats

Metcon (No Measure)

Mobility:

Work out the kinks from 15.1

03-01-15 CrossFit WOD

Posted by on Feb 28, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Agility Ladder (No Measure)

Burst speed:

Fwd – 1 in

Fwd – 2 in

Lateral – 1 in

Lateral – 2 in

Lateral – in in out out

Elastic Response:

Fwd hops – 2 in

Fwd hops – 2 in skip 1

Fwd hops – 1 in

Fwd hops – 1 in skip 1

Metcon (AMRAP – Reps)

1 min on, 1 min off

Push press

Wall balls

Push-ups

Sit-ups

Tire strikes

Rowing

Metcon (No Measure)

Mobilize!

02-28-15 CrossFit WOD

Posted by on Feb 27, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

Practice the movements use for the WOD

Metcon (Time)

DIAO: Solo or w/ partner

50 box jumps (30/24)

50 jumping pull-ups

50 kettlebell swings (70/53)

50 walking-lunge steps

50 knees-to-elbows

50 push presses (115/75)

50 back extensions

50 wall-balls (20/14)

50 burpees

50 sit-ups

Metcon (No Measure)

Mobility:

MOBILIZE!

02-26-15 CrossFit Open 15.1 WOD

Posted by on Feb 26, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

13 min

5 T2B or K2C

5 Deadlifts

5 GTO (Snatch or Clean N Jerk)

Metcon (AMRAP – Rounds and Reps)

CrossFit Open 15.1 WOD

AMRAP: 9min

15 T2B

10 Deadlifts 115/75

5 Snatch 115/75

-Scaled

15 Hanging Knee Raises

10 Deadlifts 85/55

5 GTO 85/55

Start 15.1a immediately after:

6 min to find max Clean and Jerk

Metcon (Weight)

CrossFit Open 15.1a WOD

6 min to find 1RM

Clean and Jerk

Metcon (No Measure)

Work on Skill or Strength

02-26-15 CrossFit WOD

Posted by on Feb 25, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

8 hollow swings

8 squats

5 judo push-ups

10 pass throughs

Metcon (Time)

21-15-9-15-21 (8 min TC)

Squats

Push-ups

Metcon (No Measure)

Work on:

Skills

Strength

Oly Lifting

Mobility

02-25-15 CrossFit WOD

Posted by on Feb 24, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement

2 second scap squeeze

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

5 HPS (P1 or P2)

5 OH squats

3 strict pull-ups

5 hollow swings

*practice bar MU as needed

Metcon (Time)

7 RFT: (12 min TC)

9 HPS (95/65)

6 OH squats

3 bar MU’s

*substitute 3 strict pull-ups for bar MU’s

Hang Power Snatch (3-3-3-3-3)

Metcon (No Measure)

Mobility:

Open starts tomorrow. Mobilize, Mobilize

Mobilize!

02-24-15 CrossFit WOD

Posted by on Feb 23, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

EMOM: 8 min

3 thrusters

1-3 strict pull-ups

*increase weight on the thrusters every

min. Work up to about 75% effort for 3

reps.

Metcon (Time)

21-15-9 (3 min TC)

Squats

Jumping pull-ups

Metcon (Time)

21-15-9 (5 min TC)

Thrusters (65/45)

Jumping pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Mobility:

The Open starts this week. Work on

areas that give you trouble. Spend lots of

time on mobility this week!

02-23-15 CrossFit WOD

Posted by on Feb 22, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

10 mt. climbers

10 squats

5 wall balls

10 alt lunges

Metcon (Time)

10 RFT: (17 min TC)

200m run

15 wall balls (20/14)

Bent Over Row (7-7-5-5-3-3)

Metcon (No Measure)

Mobility:

The Open starts this week. Work on

areas that give you trouble. Spend lots of

time on mobility this week!

02-22-15 CrossFit WOD

Posted by on Feb 21, 2015 in WOD | Comments Off


CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 HPS

5 thrusters

5 HPC

5 jerks

Snatch (3-3-3-1-1-1)

Metcon (Time)

5 RFT: (15 min TC)

12 HPC & J (115/75)

9 thrusters

6 power snatches

Metcon (No Measure)

Mobility:

Pick your own!

Crossfit Code Red on Google+