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08-04-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 08-04-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

2 min: L side plank

2 min: R side plank

12 min:

5 OH squats

3 snatch balance

2 strict pull-ups

5 kipping pull-ups or hollow swings

20 side shuffle squats

Metcon (Weight)

E2MOM: 8 min

1 snatch

3 OH squats

2 snatch balance

3 OH squats

Full return – no drop

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

12 min time cap

Metcon (AMRAP – Rounds and Reps)

AMRAP: 7 min

9 pull-ups

3 OH squats (115/75)

08-03-15 CrossFit WOD

Posted by on 7:00 PM in WOD | Comments Off on 08-03-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

13 min:

10 hollow rocks

3 snatch deadlifts

3 pwr snatch

3 squat snatch

5 wall balls

3 strict pull-ups

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

12 min time cap

Metcon (Weight)

E2MOM: 10 min

3 snatch deadlifts

2 pwr snatch

2 squat snatch

Full return – no drop

Metcon (Time)

5 RFT: (15 min time cap)

20 wall balls

24′ hand stand walk

Metcon (No Measure)

Mobility:

Shoulder smash

08-02-15 CrossFit WOD

Posted by on 6:00 PM in WOD | Comments Off on 08-02-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

13 min:

3 snatch deadlifts

3 HPS

3 OH squats

3 snatch balance

5 med ball cleans

5 hollow swings

5 strict pull-ups

1 HSPU or practice regressions

Snatch Balance (5-5-5-3-3-3)

12 min time cap

Metcon (Weight)

E2MOM: 10 min

2 snatch deadlifts

2 HPS

2 OH squats

2 snatch balance

*work up to heaviest weight

Metcon (AMRAP – Rounds and Reps)

AMRAP: 9 min

5 med ball cleans

3 C2B pull-ups

1 HSPU

Metcon (No Measure)

Mobility:

Pick your own, work out any kinks.

08-01-15 CrossFit WOD

Posted by on 8:15 AM in WOD | Comments Off on 08-01-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

On your own!

31 Heroes (AMRAP – Rounds and Reps)

AMRAP: 31 minutes

8 Thrusters (155/105)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will

perform the work listed above. Partner #2

will run 400m with a sandbag (45/25).

Once Partner #2 returns from the run,

Partner #1 will grab the sandbag and begin their 400m, while Partner #2

continues work wherever #1 left off.

07-31-15 CrossFit WOD

Posted by on 8:00 PM in WOD | Comments Off on 07-31-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

3 min: Front plank

20 min: Skills

HSPU

Hand stand walks

Rope climbs

Pistols

MU’s

Bar MU’s

DU’s or TU’s

Kipping pull-ups

Metcon (Time)

15-10-5

Box jumps

HR push-ups

Rest 3 min

15-10-5

Burpees

Box overs

Rest 3 min

300 DU’s

Metcon (No Measure)

Use the rest of class to work on more

skills or mobility!

07-30-15 CrossFit WOD

Posted by on 10:15 PM in WOD | Comments Off on 07-30-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

12 min:

20 DU’s

5 back squats

5 goblet squats

5 jumping lunges

5 jump squats

*practice pistols as needed

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

15 min time cap

Metcon (Time)

AQAP: (13 min time cap)

Buy in:

30 alt pistols

100 DU’s

5 RNDS:

5 goblet squats

10 jumping lunges

15 jump squats

Buy out:

150 DU’s

Metcon (No Measure)

Mobility:

Couch stretch

07-29-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-29-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

7 min: plank (alt front, sides as needed)

10 min:

5 press

5 BTN press

5 snatch balance

5 BTN split jerks

5 back extensions

5 burpees

Behind The Neck Jerk (5-3-1-1-1)

12 min time cap

Metcon (Weight)

E2MOM: 10 min

3 press

5 BTN press

3 snatch balance

1 BTN split jerk

*work up to your heaviest

Metcon (AMRAP – Rounds and Reps)

AMRAP: 13 min

7 T2B

10 back extensions

7 burpees

Metcon (No Measure)

Mobility:

07-28-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-28-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

13 min:

5 thrusters

3 pull-ups

10 deadlifts

5 HPC

5 push jerks

5 back squats

200m run

Metcon (3 Rounds for time)

“Heather Christopher Johnnysdottir”

12-6-3: (9 min time cap)

Thrusters (135/95)

C2B

RX+ Bar MU

3m rest

3 RNDS: (9 min time cap)

12 Deadlifts (135/95)

9 HPC

6 Push Jerks

RX+ 155/105

3m rest

AQAP: (9 min time cap)

200m run

10 back squats (135/95)

200m run

15 back squats

200m run

20 back squats

RX+ OHS

Metcon (No Measure)

Mobility:

Pick your own!

07-27-15 CrossFit WOD

Posted by on 10:00 PM in WOD | Comments Off on 07-27-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

4 min: front plank

10 min

5 wall balls

5 deadlifts

5 HPC

5 push jerks

3 split jerks

1 strict pull-up w/ negative

Deadlift (7-5-3-1)

12 min time cap

Metcon (Weight)

E2MOM: 10 min

3 deadlifts

3 hang cleans

2 push jerks

1 split jerk

Metcon (Time)

5 RFT: (11 min time cap)

20 wall balls (20/14)

10 deadlifts (225/135)

Metcon (No Measure)

Mobility:

Banded hamsting

07-26-15 CrossFit WOD

Posted by on 10:00 PM in WOD | Comments Off on 07-26-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

12 min:

5 wall balls

5 SDLHP

5 box jumps

5 push press

3 strict pull-ups

10 hollow rocks

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (No Measure)

Skill work:

Hand stand walks

Kipping pull-ups

Pistols

Rope climbs