WOD

Here is your CrossFit Workout Of the Day (WOD)

09-18-14 CrossFit WOD

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


Announcements

Please fill out a feedback form!

50 burpees if you don’t sign in before class.

9/15 – Lurong Paleo Challenge starts!

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

Practice the WOD movements w/ partner
*set up your stations as you warm up

Metcon (Time)

Partner WOD (40 min TC)

99 squat jumps
88 G2O w/ plate (45/25)
77 jumping lunges
66 kipping pull-ups
55 WB partner passes (20/14)
44 burpees over bar
33 box jumps
22 strict pull-ups
11 HSPU

Metcon (No Measure)

Mobility: 8 min

Banded hamstring
KB calf smash

*continue to mobilize if you have time

09-17-14 CrossFit WOD

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

Announcements

Please fill out a feedback form!

50 burpees if you don’t sign in before class.

9/15 – Lurong Paleo Challenge starts!

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

5 wall ball shots
5 judo push-ups
5 strict pull-ups (mix up your grips)
*practice rope climbs

4 min mobility:

Lat smash w/ lax ball

Metcon (Time)

5 RFT: (11 min TC)

20 wall-ball shots (20/14)
1 legless rope climb

Shoulder Press (1-1-1-1-1)

Supplemental Work

SUP: Metcon (No Measure)

Mobility:

Hamstring smash w/ lax ball

Supplemental:

4×7 bench press
20 alt plank supermans
2×8 seated box jumps

09-16-14 CrossFit WOD

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


Announcements

Please fill out a feedback form!

50 burpees if you don’t sign in before class.

9/15 – Lurong Paleo Challenge starts!

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

10 OH squats
5 pass through w/pvc
200m run
5 zots press
5 BTN jerks

4 min mobility: thoracic smash w/ball

Metcon (Time)

21-18-15-12 (13 min TC)

OH squat (115/75)
*400m run after each set

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

Supplemental Work

Metcon (No Measure)

Mobility: Roll out upper quad/hip w/bar

200m OH plate carry (45/25)
100 abmat sit-ups
3×7 good mornings

09-16-14 CrossFit WOD

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

Announcements

Please fill out a feedback form!

50 burpees if you don’t sign in before class.

9/15 – Lurong Paleo Challenge starts!

Take care of your box and the equipment.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

6 min

Box jumps
MU practice

4 min mobility: banded shoulder floss

Metcon (Time)

2 RFT: (18 min TC)

20 box jumps (30)
5 muscle-ups
30 box jumps (24)
5 muscle-ups
40 box jumps (20)
5 muscle-ups

Deadlift (7-5-3-1)

Supplemental Work

Metcon (No Measure)

Mobility: Banded hamstring

5×5 BTN press
3×15 GHD sit-ups
2×10 pistols

09-14-14 CrossFit WOD

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

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

200m run
8 med ball cleans
6 hang cleans
4 front squats

4 min mobility: you pick

Metcon (5 Rounds for time)

5 RNDS: (3 min TC per round)

400m run
9 burpees
6 hang cleans
3 front squats
*rest 2 min

Supplemental Work

Metcon (No Measure)

Mobility: you pick

Work on skills and weaknesses

09-13-14 CrossFit WOD

Posted by on Sep 12, 2014 in WOD | Comments Off


Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

3 GTO’s
3 HR burpees
3 sit-ups w/ plate

*practice with light weight

4 min mobility: you pick

Metcon (Time)

7 RFT:

7 GTO w/ plate (45/25)
7 hands release burpees onto plate
7 sit-ups w/ plate

*buy out

400m Farmers carry (53/35)

Supplemental Work

Metcon (No Measure)

Mobility: you pick

Work on skills

09-12-14 CrossFit WOD

Posted by on Sep 11, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

7 med ball cleans
7 push press
7 squats
7 push/split jerks

4 min mobility: thoracic, ankle, or rack

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

20 min TC

Metcon (Time)

21-15-9

Thrusters (95/65)
Box jumps
Push-ups

Supplemental Work

Metcon (No Measure)

Mobility: banded ankle

3×7 zots press
4×8 GHD sit-ups
3×7 box squats

09-11-14 CrossFit WOD

Posted by on Sep 10, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

practice movements used in WOD

Metcon (Time)

Partner WOD

1 mile run w/ American flag (all together)
92 box jumps (flight 11)
64 deadlifts (flight 175) 135/95
64 burpees (flight 77)
44 KB swings (flight 93)
125 wall balls (pentagon)
343 squats (trade tower fire and rescue)

09-10-14 CrossFit WOD

Posted by on Sep 9, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min DU practice

*if you have DU’s, you must practice TU’s

Metcon (No Measure)

Quality WOD

squats
split jerks
push-ups
deadlifts
wall-balls
push press
*Pick your own 3 movements
*
*
*

No specific number of reps. Do as many
perfect reps as you can until you feel
your form break down. Then move to the
next movement.

09-09-14 CrossFit WOD

Posted by on Sep 8, 2014 in WOD | Comments Off

Announcements

50 burpees if you are not signed in before class
starts!

9/13 – Booties in Action

Lurong Paleo Challenge starts Sept 15th.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

5 judo push-ups
1 HSPU
1 strict pull-up
10 back squats

Metcon (Time)

21-18-15-12-9-6-3 (20 min TC)

Handstand push-ups
Abmat sit-ups
Strict pull-ups

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

Supplemental Work

SUP: Metcon (No Measure)

Mobility: banded shoulder floss

2 laps OH plate carry
3×10 GHD sit-ups
3×10 alt pistols

Crossfit Code Red on Google+