WOD

Here is your CrossFit Workout Of the Day (WOD)

08-01-15 CrossFit WOD

Posted by on 8:15 AM in WOD | Comments Off on 08-01-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

On your own!

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.

07-31-15 CrossFit WOD

Posted by on 8:00 PM in WOD | Comments Off on 07-31-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

3 min: Front plank

20 min: Skills

HSPU

Hand stand walks

Rope climbs

Pistols

MU’s

Bar MU’s

DU’s or TU’s

Kipping pull-ups

Metcon (Time)

15-10-5

Box jumps

HR push-ups

Rest 3 min

15-10-5

Burpees

Box overs

Rest 3 min

300 DU’s

Metcon (No Measure)

Use the rest of class to work on more

skills or mobility!

07-30-15 CrossFit WOD

Posted by on 10:15 PM in WOD | Comments Off on 07-30-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

12 min:

20 DU’s

5 back squats

5 goblet squats

5 jumping lunges

5 jump squats

*practice pistols as needed

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

15 min time cap

Metcon (Time)

AQAP: (13 min time cap)

Buy in:

30 alt pistols

100 DU’s

5 RNDS:

5 goblet squats

10 jumping lunges

15 jump squats

Buy out:

150 DU’s

Metcon (No Measure)

Mobility:

Couch stretch

07-29-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-29-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

7 min: plank (alt front, sides as needed)

10 min:

5 press

5 BTN press

5 snatch balance

5 BTN split jerks

5 back extensions

5 burpees

Behind The Neck Jerk (5-3-1-1-1)

12 min time cap

Metcon (Weight)

E2MOM: 10 min

3 press

5 BTN press

3 snatch balance

1 BTN split jerk

*work up to your heaviest

Metcon (AMRAP – Rounds and Reps)

AMRAP: 13 min

7 T2B

10 back extensions

7 burpees

Metcon (No Measure)

Mobility:

07-28-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-28-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

13 min:

5 thrusters

3 pull-ups

10 deadlifts

5 HPC

5 push jerks

5 back squats

200m run

Metcon (3 Rounds for time)

“Heather Christopher Johnnysdottir”

12-6-3: (9 min time cap)

Thrusters (135/95)

C2B

RX+ Bar MU

3m rest

3 RNDS: (9 min time cap)

12 Deadlifts (135/95)

9 HPC

6 Push Jerks

RX+ 155/105

3m rest

AQAP: (9 min time cap)

200m run

10 back squats (135/95)

200m run

15 back squats

200m run

20 back squats

RX+ OHS

Metcon (No Measure)

Mobility:

Pick your own!

07-27-15 CrossFit WOD

Posted by on 10:00 PM in WOD | Comments Off on 07-27-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

4 min: front plank

10 min

5 wall balls

5 deadlifts

5 HPC

5 push jerks

3 split jerks

1 strict pull-up w/ negative

Deadlift (7-5-3-1)

12 min time cap

Metcon (Weight)

E2MOM: 10 min

3 deadlifts

3 hang cleans

2 push jerks

1 split jerk

Metcon (Time)

5 RFT: (11 min time cap)

20 wall balls (20/14)

10 deadlifts (225/135)

Metcon (No Measure)

Mobility:

Banded hamsting

07-26-15 CrossFit WOD

Posted by on 10:00 PM in WOD | Comments Off on 07-26-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

12 min:

5 wall balls

5 SDLHP

5 box jumps

5 push press

3 strict pull-ups

10 hollow rocks

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (No Measure)

Skill work:

Hand stand walks

Kipping pull-ups

Pistols

Rope climbs

07-25-15 CrossFit WOD

Posted by on 11:00 PM in WOD | Comments Off on 07-25-15 CrossFit WOD


CrossFit Code Red – CrossFit

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Agility Ladder (No Measure)

Burst speed:

Fwd – 1 in

Fwd – 2 in

Lateral – 1 in

Lateral – 2 in

Lateral – in in out out

Elastic Response:

Fwd hops – 2 in

Fwd hops – 2 in skip 1

Fwd hops – 1 in

Fwd hops – 1 in skip 1

Metcon (Time)

AQAP: Teams of 3

Buy in: 1 mile run (team)

50 pull-ups

100 push-ups

150 squats

Buy out: 1 mile run (team)

*each partner will pick one exercise and

perform the required reps. When all 3

partners have finished, they will rotate to

another exercise and repeat until all 3

exercises have been completed by all

3 partners.

RX+

100 pull-ups

200 push-ups

300 squats

07-24-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-24-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

3 min:

20 sec hand stand hold

20 sec rest

10 min:

3 squat clean thrusters

3 push press

3 push jerks

3 front squats

3 strict pull-ups

Squat Clean Thruster (3-3-3-1-1-1)

12 min time cap

Approx 1 set every 2 min

Metcon (AMRAP – Reps)

AMRAP:

0-3 min: Max shoulder press

3-6 min: Max push press

6-9 min: Max push jerk

RX (95/65)

Metcon (Weight)

E2MOM: 12 min

1 squat clean thruster

2 push jerk

3 front squats

*work up to heaviest complex

Metcon (No Measure)

Mobility:

07-23-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 07-23-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

5 min: plank (front or side, or mix it up)

12 min:

5 OH squats

2 HSPU or regression

5 KB swings

2 strict pull-ups

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

15 min time cap

Metcon (Time)

5 RFT: (19 min time cap)

9 front squats (135/95)

5 HSPU

20 KB swings (53/35)

RX+

Front squats (185/135)

KB swings (70/53)

Metcon (No Measure)

Mobility: