WOD

Here is your CrossFit Workout Of the Day (WOD)

CrossFit Code Red’s newest coach

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

crossfit-code-red-coach-luis-bioCrossFit Code Red would like to officially announce it’s newest coach. Coach Luis Mota. You can check out his bio HERE.

10-22-14 CrossFit WOD

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

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

Row!

2 teams – switch on your own. Team who

rows the farthest in 10 min wins! Non

winning team does 20 burpees each!

Metcon (No Measure)

Quality WOD:

E2MOM: 16 min

8 deadlifts

8 air squats

8 hollow rock swings

Deadlift (5-5-3-3-1-1)

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Pick your own!

10-21-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 hang cleans

5 box jumps

5 pwr cleans

*practice HSPU

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

Metcon (AMRAP – Rounds and Reps)

AMRAP: 15 min

5 pwr cleans

3 box jumps

1 deficit HSPU

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Pick your own!

10-20-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

8 min

10 jumping pull-ups

10 squats

10 hollow rocks

5 push-ups

2 min

max DU’s

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Bilateral internal rotation (p. 267)

Pick your own!

10-19-14 CrossFit WOD

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


Announcements

All athletes should sign up for The
Battle Series. Click link for more info.

https://www.everyday-warrior.org/battle-series/

No 7pm class Tuesday Oct 21st.

FitKids start Nov 15th. Sign ups are on the
bulletin board.

For safety… control your weights!!

Main – CrossFit

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(No Measure)

Junk yard dog

Metcon (AMRAP – Reps)

Stations:

Battle ropes

Tire strikes

Log

Stones

and more :-)

Metcon (No Measure)

Mobility:

Lateral side opener (p.293)

Hip ext rotation w/ flexion (p.309)

10-18-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

10 air squats

5 wall balls

5 thrusters

Metcon (Time)

AQAP: (24 min TC)

100 air squats to med ball

150 wall balls

*do 1 thruster EMOM

RX Weights:

20/14# ball, 10ft target for both M/F

Thrusters (155/105)

Metcon (No Measure)

Mobility:

Lateral side opener (p.293)

Back tweak pelvis reset (p.288)

10-17-14 Olympic Lifting WOD

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

Main – Olympic Lifting

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Flemming Warm-up (No Measure)

Phase 1 – Mobility:

1. Squat/ankle

2. Hip movement

3. Thoracic extension

4. Shoulder external rotation

Phase 2 – Stability:

1. Snatch deadlift

2. Squating muscle snatch w/ trap raise

3. Overhead squat

Phase 3 – Movement prep:

1. Muscle snatch from hip

2. Below knee/thigh halting pwr snatch

3. 3 sec slow pull snatch

Metcon (No Measure)

Free day! Work on weaknesses

Snatch

Clean & Jerk

10-17-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

8 min

20 DU’s

7 front squats

7 push press

Metcon (Time)

AQAP: (17 min TC)

100 DU’s

21 front squats

21 push press

100 DU’s

15 front squats

15 push press

100 DU’s

9 front squats

9 push press

*If doing SU’s, double your reps

*RX weights (115/75)

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

Metcon (No Measure)

Mobility:

Lateral side opener (p. 292)

Barbell calf smash (p. 379)

10-16-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 muscle snatch

5 hang pwr snatch

5 hang squat snatch

5 snatch

10 kipping swings

Metcon (AMRAP – Reps)

The X WOD (8 min TC)

15-12-9-6-3-6-9-12-15

Snatch

Abmat sit-ups

L-1 (4/35)

L-2 (75/55) Knees at 90

L-3 (95/65) T2B

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

Metcon (No Measure)

Mobility:

Lateral side opener (p. 292)

Pick your own

10-15-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

20 DU’s

5 burpees

10 OH squats

Metcon (Time)

AQAP: (11 min TC)

50 DU

10 burpees

40 DU

10 burpees

30 DU

10 burpees

20 DU

10 burpees

10 DU

*DU’s must be unbroken before you can

start the burpees and move to the next

set of DU’s

*If you are not doing DU’s, double your

reps. They must also be unbroken!

*when you finish, mobilize for your OH

squats.

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

Metcon (No Measure)

Mobility:

Lateral side opener (p. 292)

Couch stretch (p. 331)

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