WOD

Here is your CrossFit Workout Of the Day (WOD)

10-25-14 CrossFit WOD

Posted by on Oct 24, 2014 in WOD | Comments Off


Main – CrossFit

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(No Measure)

10 min

5 box jumps

5 wall balls

5 front squats

15 DU’s or 30 SU’s

Metcon (Time)

Partner WOD: (22 min TC)

100 DU’s

100 front squats (95/65)

4 RNDS: 5-10-15

box jumps

T2B

Wall balls

Rules:

*Each member must do 100 DU’s or 200

SU’s. Every time you mess up your

partner must do 5 burpees before you

can continue.

Break up the front squats however you

choose.

*Partners must switch after each round

until both partners complete 4 rnds each.

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Pick your own!

Metcon (No Measure)

Supplemental work:

3×7 BTN press

3×10 GHD sit-ups

5×5 good mornings

10-24-14 CrossFit WOD

Posted by on Oct 23, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

2 min max DU’s

3 min to work on TU’s

2 min to get your best unboken set of

DU’s

3 min

5 KB swings

8 alt lunges

Metcon (AMRAP – Rounds and Reps)

AMRAP: 10 min

10 triple-unders

15 KB swings (53/35)

20 alt lunges

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

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Pick your own!

Metcon (No Measure)

Supplemental work:

10 zots press

30 GHD sit-ups

10-23-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 RKB swings

5 AKB swings

5 hollow rock swings

10 KB SDLHP

5 judo push-ups

*practice HSPU if needed

Metcon (AMRAP – Rounds and Reps)

Dynamax WOD

AMRAP: 7 min

6 HSPU

8 KB swings

12 SDLHP

RX – (70/53)

*if you are doing this for the Lurong

challenge. Check the sheets for

weights and regressions.

Metcon (Weight)

EMOM: 8 min

4 OH squats

*5 sec pause at the bottom

*use a weight that is manageable for

good form/technique

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

Metcon (No Measure)

Mobility:

Gap and smash (p. 363)

Pick your own!

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

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(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 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)

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