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05-22-15 CrossFit WOD

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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 – Rounds)

EMOM: 20 min

5 shuttle sprints

9 squats

3 shuttle sprints

*with a partner, alternate rnds.

*each rnd must be completed in the min

to count as a completed rnd.

Metcon (No Measure)

Mobility:

Work out the kinks!

05-21-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

1 clean

1 front squat

1 push press

1 back squat

1 back push press

3 strict pull-ups

4 min

Mobility of choice

Metcon (AMRAP – Reps)

EMOM: 11 min

Bear complex

1 clean

1 front squat

1 push press

1 back squat

1 back push press

135/95

Metcon (AMRAP – Reps)

AMRAP: 5 min

Box jumps

Metcon (No Measure)

Mobility:

Pick your own! Work on it!

05-20-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

15 min:

10 DU’s

10 KB squats

10 hollow rocks

10 back squats

5 burpees

3 strict pull-ups

Back Squat (7-5-3-1-1-1)

Metcon (Time)

Lurong Burner Sprint

L-3

5 RFT:

20 DU’s

10 burpees

L-2

5 RFT:

10 DU’s

10 burpees

L-1

5 RFT:

30 SU’s

10 burpees

Metcon (No Measure)

Work on skills, weaknesses and

challenges and mobility.

05-19-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

13 min

5 clean deadlifts

5 clean high pulls

5 muscle cleans (fast elbows)

10 hollow rocks

5 HPC

1 strict pull-up

Metcon (Time)

21-15-9 (9 min TC)

Med ball cleans

Deadlifts (135/95)

Hang Power Clean (3-3-3-1-1-1)

15 min TC

Metcon (AMRAP – Reps)

AMRAP: 5 min

SU’s, DU’s or TU’s

Must stick with what you pick!

Metcon (No Measure)

Mobility:

KB calf smash

05-18-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min

banded shoulder floss

10 min

3 strict pull-ups

5 push-ups

5 sit-ups

10 squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Metcon (No Measure)

Mobility:

Shoulder smash w/ lax ball

05-17-15 CrossFit WOD

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CrossFit Code Red – CrossFit

Pick a benchmark. When finished, rest 5 min, go for a
1 mile run.

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(No Measure)

12 min

10 DU’s

5 abmat sit-ups

10 KB swings

5 strict pull-ups

200m run

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

1-Mile Run (Time)

Max Effort 1-Mile Run

05-16-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

200m run

10 DU’s

10 wall balls

10 burpees

10 hollow rocks

1 strict pull-up

Metcon (Time)

5 RFT:

800m run

75 DU’s

50 wall balls

25 burpees

With partner, one working at a time.

Metcon (Weight)

10 min

1 RM Clean

Score is combined weight of both

partners

05-15-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

12 min

10 alt superman planks

5 press

10 DU’s

2 HSPU

5 KB squats

5 OH squats

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Unbroken DU’s

Press (95/65)

*you must complete each set of DU’s

unbroken before you can move on.

RX+ Do HSPU for Press

Overhead Squat (5-3-1-1-1)

Metcon (No Measure)

Work on gymnastic skills/weaknesses!

HSPU

MU’s

Bar MU’s

Pistols

Hand stand walks and holds

Kipping pull-ups

Rope climbs

05-14-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

12 min

3 snatch deadlifts

3 snatch pulls

3 muscle snatch

3 pwr snatch

3 OH squats

3 strict pull-ups

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

15 min TC

Metcon (Time)

6 RFT: w/ partner (20 min TC)

20 wall ball passes

10 OH squats/Goblet squats

10 pull-ups

*every rnd switch between OH and Gob

squats

Metcon (No Measure)

Mobility:

Shoulders

05-13-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

12 min

5 muscle snatch

5 pwr snatch

9 squats

9 KB swings

3 strict pull-ups

5 push-ups

25 hollow rocks

Metcon (Weight)

EMOM: 5 min

3 muscle snatch’s

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

15 min TC

Metcon (AMRAP – Reps)

Any order:

3 min – Burpees

3 min – Squats

3 min – Push-ups

3 min – KB swings

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