WOD

Here is your CrossFit Workout Of the Day (WOD)

07-06-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min:

5 strict pull-ups

5 front sqauts

5 hang cleans

5 squat cleans

5 jerks

Front Squat (5-3-3-1-1)

10 min TC

Metcon (Weight)

E2MOM: 16 min

1 hang squat clean

1 squat clean

1 front squat

1 jerk

*work up you your heaviest set

Metcon (AMRAP – Reps)

AMRAP: 17 min

50 DU’s

50 wall balls (20/14)

50 shoulder to overhead

50 box jumps

Metcon (No Measure)

Mobilize:

On your own! If you have time. Do it!!!

07-04-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

3 min: front plank

12 min:

5 box jumps

5 push-ups

5 front squats

5 deadlifts

5 burpees

3 strict pull-ups

Metcon (Time)

20 RNDS: Teams of 2-3

7 box jumps (24/20)

5 plate deficit push-ups (45/25)

3 front squats (155/105)

*then

20 RNDS:

200m run

15 deadlifts (155/105)

5 burpees over bar

*with partner, alternate every rnd.

07-03-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

6 min: plank

Alternate front and sides as needed

12 min

7 front squats

3 push-ups

3 strict pull-ups

7 wall balls

7 push jerks

Front Squat (5-5-5-3-3-3)

15 min Time Cap

Metcon (Time)

15-10-5

Front squat (135/95)

Push jerk

*then

15-10-5

Push-ups

Wall balls (20/14) to 10ft

Metcon (No Measure)

Mobility:

Gap and smash – 363

Improves:

Terminal knee extension

Knee pain

Tight calves

Ankle range of motion

07-02-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min: side plank 2R/2L

12 min:

10 hollow rocks

3 press

3 push press

10 kipping swings

3 burpees

Push Press (5-5-3-3-1-1)

15 min Time Cap

Metcon (AMRAP – Reps)

EMOM: 12 min

Odd min:

5 pull-ups

9 SDLHP

Even min:

5 burpees

9 push press

Metcon (No Measure)

Mobility:

Shoulder rotator smash – 250

Improves:

Internal and external rotation

Torque capacity

07-01-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min: front plank

12 min:

9 KB squats

9 OH squats

5 snatch balance

5 hang pwr snatch

2 donkey kicks

Overhead Squat (7-5-3-1)

Metcon (Weight)

EMOM: 9 min

15 DU’s

3 hang pwr snatch

2 OH squats

1 snatch balance

RX (1/2 bwt)

RX+ (3/4 bwt)

06-30-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

1 min: plank

12 min

2 strict pull-ups

5 judo push-ups

5 pass throughs

5 shoulder press

10 KB swings

5 box jumps

Shoulder Press (5-5-3-3-1-1)

50/60/70/80/90/1RM

15 min time cap

Metcon (AMRAP – Rounds and Reps)

AMRAP: 12 min

15 KB swings (53/35)

10 box jumps (24/20)

Metcon (No Measure)

Mobility:

Banded heel cord – 385

Improves:

Neutral foot position

Clears anterior ankle impingement

Ankle pain

Increase ankle range of motion

06-29-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

Tabata: hollow rocks

12 min

6 goblet squats

6 box squats w/ bar

6 jumping lunges

6 squats

10 DU’s

*focus on developing the squat. Keep

tight core.

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

5×5 @ 75% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP: 14 min

10 jumping lunges

10 jump squats

20 DU’s

Metcon (No Measure)

Mobility:

Banded psterior chain – 354

Improves:

Hamstring range of motion

Hip extension

Knee flexion

Squat and pulling technique

Hip, back and knee pain

06-28-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

20 min: Skill work

HSPU (deficit, parallette)

Hand stand walks

Rope climbs

Pistols

OH squats

Metcon (Time)

10-8-6-2 (19 min TC)

Hang pwr snatch (95/65)

*between each set

50 DU’s

25 sit-ups

RX+ (115/75)

Metcon (No Measure)

Mobility:

Work out the kinks!

06-27-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

Practice the movements used in the

workout and set up your stations.

Metcon (Time)

AQAP: 2-3 person teams

99 burpees to plate (45/25)

99 plate deficit push-ups (45/25)

99 wall balls (20/14) 10ft target

66 deadlifts (185/135)

66 hang pwr cleans (135/95)

66 front squats (135/95)

33 C2B pull-ups

33 strict T2B

33 HSPU

*reps must be unbroken. Once you rest,

you must switch partners.

*only one bar per team. If you need to

change weight, you must use the same

bar.

Tag! coach will pass out 2,4 or 600m

runs. When you come back in, you can

pass that tag to someone else. You just

need to yell their name and what they

need to do.

06-26-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 06-26-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 Pull-ups

5 Good Mornings

5 Squat Cleans

200m Run

Metcon (Time)

7 RFT: (20 min TC)

7 Hang Squat Clean 95/65

7 Pull-ups

200m Run

Rx Plus= 135/95

Bent Over Row (5-4-3-2-1)

Metcon (No Measure)

Mobility:

Plantar surface smash – 392

Improves:

Foot pain

Ankle/foot ROM