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07-02-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min: side plank 2R/2L

12 min:

10 hollow rocks

3 press

3 push press

10 kipping swings

3 burpees

Push Press (5-5-3-3-1-1)

15 min Time Cap

Metcon (AMRAP – Reps)

EMOM: 12 min

Odd min:

5 pull-ups

9 SDLHP

Even min:

5 burpees

9 push press

Metcon (No Measure)

Mobility:

Shoulder rotator smash – 250

Improves:

Internal and external rotation

Torque capacity

07-01-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min: front plank

12 min:

9 KB squats

9 OH squats

5 snatch balance

5 hang pwr snatch

2 donkey kicks

Overhead Squat (7-5-3-1)

Metcon (Weight)

EMOM: 9 min

15 DU’s

3 hang pwr snatch

2 OH squats

1 snatch balance

RX (1/2 bwt)

RX+ (3/4 bwt)

06-30-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

1 min: plank

12 min

2 strict pull-ups

5 judo push-ups

5 pass throughs

5 shoulder press

10 KB swings

5 box jumps

Shoulder Press (5-5-3-3-1-1)

50/60/70/80/90/1RM

15 min time cap

Metcon (AMRAP – Rounds and Reps)

AMRAP: 12 min

15 KB swings (53/35)

10 box jumps (24/20)

Metcon (No Measure)

Mobility:

Banded heel cord – 385

Improves:

Neutral foot position

Clears anterior ankle impingement

Ankle pain

Increase ankle range of motion

06-29-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

Tabata: hollow rocks

12 min

6 goblet squats

6 box squats w/ bar

6 jumping lunges

6 squats

10 DU’s

*focus on developing the squat. Keep

tight core.

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

5×5 @ 75% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP: 14 min

10 jumping lunges

10 jump squats

20 DU’s

Metcon (No Measure)

Mobility:

Banded psterior chain – 354

Improves:

Hamstring range of motion

Hip extension

Knee flexion

Squat and pulling technique

Hip, back and knee pain

06-28-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

20 min: Skill work

HSPU (deficit, parallette)

Hand stand walks

Rope climbs

Pistols

OH squats

Metcon (Time)

10-8-6-2 (19 min TC)

Hang pwr snatch (95/65)

*between each set

50 DU’s

25 sit-ups

RX+ (115/75)

Metcon (No Measure)

Mobility:

Work out the kinks!

06-27-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

Practice the movements used in the

workout and set up your stations.

Metcon (Time)

AQAP: 2-3 person teams

99 burpees to plate (45/25)

99 plate deficit push-ups (45/25)

99 wall balls (20/14) 10ft target

66 deadlifts (185/135)

66 hang pwr cleans (135/95)

66 front squats (135/95)

33 C2B pull-ups

33 strict T2B

33 HSPU

*reps must be unbroken. Once you rest,

you must switch partners.

*only one bar per team. If you need to

change weight, you must use the same

bar.

Tag! coach will pass out 2,4 or 600m

runs. When you come back in, you can

pass that tag to someone else. You just

need to yell their name and what they

need to do.

06-26-15 Olympic Lifting

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CrossFit Code Red – Olympic Lifting

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06-26-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 Pull-ups

5 Good Mornings

5 Squat Cleans

200m Run

Metcon (Time)

7 RFT: (20 min TC)

7 Hang Squat Clean 95/65

7 Pull-ups

200m Run

Rx Plus= 135/95

Bent Over Row (5-4-3-2-1)

Metcon (No Measure)

Mobility:

Plantar surface smash – 392

Improves:

Foot pain

Ankle/foot ROM

06-25-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

Dodgeball

Coach makes two teams.

Best two out of three wins.

But first- create a team name- the best

one as decided by coach- gets to start

with all the dodgeballs.

Metcon (Time)

“The OTHER Meyers”

WOD 1:

Each team member picks ONE exercise.

All athletes work on his or her exersice

at the same time until the last person

finishes.

1 mile run

99 burpees

99 wall balls (20/14) all to 10ft target

75 Pull ups

150 KB swings (45/35)

200 sit ups

60 T2Bar

300 Squats

125 Push ups

3 min Rest

WOD 2:

75 snatches (75/55)

75 overhead squats (75/55)

100 single arm KB snatch (35/20)

100 push press (75/55)

100 goblet squats (53/35)

99 deadlifts (185/115)

100 GTO heavy w/ plate (45/25)

60 thrusters (95/65)

25 tire flips

3 min Rest

WOD 3:

Repeat WOD 1

Pick something you didn’t do last time.

Losing team does 200m partner carry

after all three WODs.

Team records time of last finisher.

BONUS KILL: You may choose to skip

the 3 min rest only once! You must either

rest the 3 min or skip it.

06-24-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

5 min:

plank

12 min:

5 snatch deadlift

5 snatch high pull

5 muscle snatch

5 pwr snatch

5 OH squats

5 snatch balance

5 squat snatch

Snatch (5-5-3-3-1-1)

15 min TC

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
MU regressions:

Bar MU

C2B

Kipping pull-up

Ring rows (double the reps)

,: Metcon (No Measure)

Mobility:

Bully Extension Bias – 270

Improves:

Shoulder extension
15 min TC,