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11-26-14 CrossFit WOD

Posted by on Nov 25, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

Skill work

Metcon (AMRAP – Rounds and Reps)

AMRAP: 15 min

RX:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65

10 Chest to Bar

Scaled:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Masters:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Metcon (No Measure)

Mobility:

Bilateral shoulder flexion (259)

Improves:

Overhead position

Bench press/pushup

External rotation

Front rack positon

11-25-14 CrossFit WOD

Posted by on Nov 24, 2014 in WOD | Comments Off


Main – CrossFit

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(No Measure)

2 min:

max DU’s

8 min:

5 wall balls (3 sec pause at bottom)

5 deadlifts

5 hang cleans

5 push press

2 min:

max DU’s

Metcon (Time)

Buy in:

150 wall balls (20/14)

5 RNDS:

10 deadlifts

10 hang cleans

10 push press

RX: 135/95

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

Mobility:

Bilateral shoulder flexion (259)

Improves:

Overhead position

Bench press/pushup

External rotation

Front rack positon

11-24-14 CrossFit WOD

Posted by on Nov 23, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

5 cleans

5 jerks

3 clean and jerks

5 hollow swings to 3 T2B

Clean and Jerk (3-3-3-1-1-1)

Metcon (Time)

3 RFT: (15 min TC)

30 T2B

15 C&J (155/105)

Metcon (No Measure)

Mobility:

Bilateral shoulder flexion (259)

Improves:

Overhead position

Bench press/pushup

External rotation

Front rack positon

11-23-14 CrossFit WOD

Posted by on Nov 22, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

Practice G2S w/ stones

Practice GTO w/ kegs

Metcon (Time)

10 RNDS:

In a relay format:

8 G2S w/ stone

*while 8 G2S are going on, person

in line behind holds keg OH.

Keg GTO (1RM)

Heaviest ground to overhead with keg

Metcon (No Measure)

Mobility:

Pick your own.

11-22-14 CrossFit WOD

Posted by on Nov 21, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

10 alt lunges

7 box jumps

5 hollow swings to 5 K2C

Metcon (Weight)

Everyday Warrior WOD 3 for 10:15 am

class.

Metcon (Time)

AQAP: (23 min TC)

BUY IN:

100 alt back rack lunges (65/45)

4 RFT:

30 box jumps (30/24)

20 T2B

Metcon (No Measure)

Skills:

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-22-14 FitKids WOD

Posted by on Nov 21, 2014 in WOD | Comments Off

Main – FitKids

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Warm-up

Name Game

5-8 min.

-Back Pedal

-Side Shuffle

-Butt Kickers

-Dot Drill

-Bear Crawl

-Starbursts

-Hollow Body

-Plank

Skills

Deadlift

Pushup + 1Min. Max Reps Challenge

Game

Tarzan

One rope climb followed by an attempt to knock over an abmat on top of punching bag (without knocking over the punching bag)

Metcon

Metcon (Time)

12-9-6

-KB Deadlifts (50/35)

-Pushups

Skills

Skills Review:

-Squat

-Forward Roll

Game

Squat Potato!

11-21-14 CrossFit WOD

Posted by on Nov 20, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

EMOM: 5 min

5 med ball cleans

3 OH squats (form/technique)

2 min max DU’s

Metcon (Time)

10 RFT:

10 ring push-ups

1 b/w squat clean (30 sec hold at top)

Box Squat (5-5-5-5-5)

Squat on a box

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-20-14 CrossFit WOD

Posted by on Nov 19, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

3 burpees

4 rope pulls

20 DU’s

5 OH squats

5 snatch balance

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

5 burpees

1 rope climb

30 double-unders

Snatch Balance (7-5-3-1)

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-19-14 CrossFit WOD

Posted by on Nov 18, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

4 min

Overhead tissue smash

Crossover symmetry with thera bands

Metcon (Weight)

EMOM: 7 min

3 OH squats

*at the bottom of each OH squat, do 2 zots press’s

Overhead Squat (1-1-1-1-1-1)

Metcon (Time)

5 RFT: (15 min TC)

7 burpees

7 T2B

21 mt. climbers

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-18-14 CrossFit WOD

Posted by on Nov 17, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

10 jumping pull-ups

5 judo push-ups

10 hollow rocks

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*
The 3 min rest after each round is mandatory!

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

Crossfit Code Red on Google+