WOD

Here is your CrossFit Workout Of the Day (WOD)

08-23-14 CrossFit WOD

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


Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

10 squats
5 OH squats
5 judo push-ups

*practice rope climbs if needed

Metcon (Time)

AMRAP: 28 min

9 OH squats (115/75)
1 rope climb
12 push-ups

Supplemental Work

SUP: Metcon (No Measure)

Mobility: Work on shoulders

10 zots press
3×10 GHD sit-ups
3×7 good mornings

08-22-14 CrossFit WOD

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


Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

DU practice

Metcon (No Measure)

WOD of weaknesses

2 rnds of 15 reps

Ex 1.
Ex 2.
Ex 3.
Ex 4.
Ex 5.

*plug in your own movements you need to
work on and do 2 rounds of 15 reps for
each exercise.

Suggestions:
HSPU
Pistols
Butterfly pull-ups
Strict pull-ups
Wall balls
Front squats
Any olympic lifts
MU
Ring dips

08-21-14 CrossFit WOD

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

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

3 hang pwr cleans
3 muscle cleans
3 pwr cleans
3 squat cleans

Metcon (6 Rounds for reps)

1 min of max squat cleans:

135/95
Rest 3 min
155/115
Rest 3 min
185/135
Rest 3 min

*repeat once more

Supplemental Work

SUP: Metcon (No Measure)

3×7 bench press
max plank hold
3×5 one legged KB deadlifts

08-20-14 CrossFit WOD

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

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

7 min

DU practice

5 min

Pwr snatch practice

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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

Supplemental Work

Metcon (No Measure)

3×7 BTN snatch press
100 abmat sit-ups
5×3 GHD reverse hypers

burpees

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

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

8 min

Push ups
Pull ups
Squats
Burpees

Metcon (AMRAP – Reps)

10 2 min rounds of:

5 pull ups
10 push ups
15 squats
5 pull ups
10 push ups
15 squats
then Burpees until 2 min are up

Rest one minute between rounds. Post number of burpees for total

08-18-14 CrossFit WOD

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

Announcements

Log into Wodify, update your profile info
and sign your waiver! (mandatory)

All CFCR athletes should sign up for the
Lurong Paleo Challenge starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop empty bars or bars with 10′s or
15# plates on them.

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

8 OH squats
8 knees to chest (focus on swing)
8 hang pwr cleans
10 DU

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

15 min TC

Metcon (Time)

5 RFT:

5 OH squats (135/95)
10 T2B
15 hang pwr cleans (135/95)
20 double-unders

Supplemental Work

Metcon (No Measure)

Mobility: Pick your own

3×15 bent rows
30 GHD sit-ups
5×7 good mornings

08-17-14 CrossFit WOD

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

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

2 min mobility squat

8 min

10 squats
8 box back squats
200m run

4 min banded super frog

Metcon (AMRAP – Rounds and Reps)

EMOM: 6 min

4 back squats @ 75% max

Metcon (Time)

4 RFT: (20 min TC)

400m run
25 squat jumps

08-16-14 31 Heroes WOD & Potluck

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

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

On your own!

Practice box jumps, thrusters, rope climbs

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.

08-15-14 CrossFit WOD

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

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – CrossFit

View Public Whiteboard

(No Measure)

10 min

6 alt lunges
6 sit-ups
6 back ext
3 MU regressions

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

12 jumping lunges
15 sit-ups
15 back extensions
5 muscle-ups

Squat Clean Thruster (1-1-1-1-1-1-1-1)

Supplemental Work

Metcon (Time)

500m row for time

08-15-14 Olympic Lifting WOD

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

Announcements

All CFCR athletes are highly encouraged
to sign up for the Lurong Paleo Challenge
starting Sept 15th.

https://www.lurongliving.com/challenge/register

Don’t drop the clips or drop weights on
them… it will crack them!

Main – Olympic Lifting

View Public Whiteboard

(No Measure)

2 ROUNDS

10 clean deadlift
10 clean shoulder shrugs
10 clean high elbows
10 muscle clean

Metcon (No Measure)

2 ROUNDS

10 high hang power clean
10 mid thigh power clean + front squat
10 above the knee squat clean
10 squat clean w/ 3 sec pause above knee

Clean (1 RM FOR THE DAY)

Crossfit Code Red on Google+