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12-22-14 CrossFit WOD

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

CrossFit Code Red – CrossFit

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Warm-up (No Measure)

10 min :

Agility ladder

Metcon (2 Rounds for reps)

EMOM: 10 min

ring dips

*rest 5 min

EMOM: 10 min

HPC (3/4 bw)

*do 1 rep the first min, 2 the second, 3

the third, etc etc. When you cannot add

any more reps, do AMRAP for each rnd.

*when you finish your set, do SU’s with

remaining time.

Metcon (No Measure)

Mobility: (262)

Anterior compartment smash

Improves:

stable shoulder position

OH position

Bench and push-ups

12-21-14 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5R/5L KB snatch

10 hollow rocks

10 rocking chairs

10 scorpions

*practice rope climb and stones

Metcon (Time)

7 RFT: (17 min TC)

20 KB snatch’s

2 rope climbs

1 atlas stone G2S

*with remaining time, AMRAP KB snatch

Metcon (AMRAP – Reps)

KB snatch’s

Metcon (No Measure)

Strongman fun!

Metcon (No Measure)

Mobilize!

12-20-14 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

Practice movements for WOD

Metcon (Time)

DIAO w/ partner

100 Box jumps (24/20)

50 Jumping pull-ups

50 Kettlebell swings (53/35)

50 alt lunges

50 knees to elbows

50 push press (65/45)

50 GTO (45/25)

50 deadlifts

100 burpees

12-20-14 FitKids WOD

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

CrossFit Code Red – FitKids

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Warm-up

Name Game

5-8 min.

-Bear Crawl

-Floor Crawl

-Zig Zag Shuffle

-Floor Crawl

-Over Unders

-Bridge to Plank

Skills

SDHP w/ Med Ball —> Clean

(Dip, Shrug, Drop, Stand)

Game

Obstacle Course

Metcon

Metcon (Time)

21-15-9 (6-3)

-Med Ball Cleans (20/14/10)

-Pushups

Skills

Skills Review:

-Deadlift

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)

-Play!!

12-19-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

10 hollow rocks

10 jumping pull-ups

5 goblet squats

5 elevated leg squats

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

Metcon (Time)

5 RFT: (11 min TC)

10 one legged box jumps

10 abmat sit-ups

5 strict pull-ups

*one leg box jumps. stack 3 45# plates

for men, 2 for women

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-18-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 push press

20 DU’s

10 squats

10 hollow rocks

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

Metcon (Time)

3 RFT: (15 min TC)

20 push press (65/45)

150 double-unders

50 alt lunges

Buy out w/ remaining time

Push press

Metcon (AMRAP – Reps)

Max push press w/ remaining time from

WOD

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-17-14 CrossFit WOD

Posted by on Dec 16, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

3 muscle cleans (P1)

3 drop cleans

3 push press

Rest

3 HPC (P1)

3 HPC (P2)

3 push jerks

Rest

Metcon (No Measure)

12 min:

1 min of squat cleans

1 min of push jerks

2 min of squat cleans

2 min of push jerks

3 min of squat cleans

3 min of push jerks

*pick weight for best form/technique

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

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-16-14 CrossFit WOD

Posted by on Dec 15, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

5 squats

5 pull-ups

5 KB swings

5 hollow swings

Metcon (Time)

EMOM: 7 min

10 Squats

5 pull-ups

3 RFT:

15 KB swings

10 T2B

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

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-15-14 CrossFit WOD

Posted by on Dec 14, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

10 alt frankenstiens

10 straight leg deadlifts

6 box jumps

6 one arm KB thrusters

10 DU’s

Good Mornings (5-5-5-5-5)

Metcon (Time)

5 RFT: (20 min TC)

10 one arm KB thrusters (53/35)

20 DU’s

30 box jumps

*If you finish before the time cap. Use

remaining time to complete as many

push-ups as possible.

Metcon (AMRAP – Reps)

AMRAP: (remaining time from WOD 1)

Push-ups

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-14-14 Strongman WOD

Posted by on Dec 13, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

(3-5 reps)

Muscle clean (P1)

HPC (P2)

Metcon (AMRAP – Rounds)

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155. Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

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