WOD

Here is your CrossFit Workout Of the Day (WOD)

01-29-15 CrossFit WOD

Posted by on Jan 28, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement

2 second scap squeeze

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

7 wall balls

6 push-ups

5 ring dips

*practice HSPU as needed

Metcon (Time)

AQAP: (17 min TC)

30 wall balls (20/14)

50 HR push-ups

30 wall balls

30 ring dips

30 wall balls

10 deficit HSPU 45/25# plate

30 wall balls

*if you finish early, use remaining time

to complete WOD 2

Metcon (AMRAP – Reps)

AMRAP: w/ remaining time from WOD 1

Wall balls

Metcon (No Measure)

Skills/Strength/Mobility:

Pick your own

01-28-15 CrossFit WOD

Posted by on Jan 27, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement

2 second scap squeeze

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

5 OH squats

3 zots press

5 pull-ups

10 hollow rocks

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
If you cannot make the time cap, keep

working until you complete 14 min of

work. Only record where you got to when

the hitting the time cap.

Metcon (No Measure)

Mobility:

Pick your own!

01-27-15 CrossFit WOD

Posted by on Jan 26, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement

2 second scap squeeze

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

8 min

5 HPS (P1)

5 HPS (P2)

5 snatch balance

5 OH squats

Power Snatch (3-3-3-3-3)

10 min TC

Snatch Balance (2-2-2-2-2)

9 min TC

Snatch (1-1-1-1-1)

8 min TC

Metcon (AMRAP – Reps)

AMRAP: 5 min

Burpees

Metcon (No Measure)

Mobility:

01-26-15 CrossFit WOD

Posted by on Jan 25, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

Crossover Symmetry Activation (No Measure)

5-8 reps for each movement

2 second scap squeeze

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

5 med ball cleans

3 front squats

3 push press

3 thrusters

5 burpees

5 pull-ups

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

10 min TC

Work up to heavy 1 rep but not 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP: 12 min

7 burpees over bar

5 thrusters (115/75)

3 pull-ups

Metcon (No Measure)

Mobility:

Pick your own!

01-25-15 CrossFit WOD

Posted by on Jan 24, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

15 min skills

Metcon (Time)

Team rowing relay with lots of other fun!

01-24-15 CrossFit WOD

Posted by on Jan 23, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement:

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

10 mt climbers

5 wall balls

3 hollow swings, 3 KTC, 3 T2B

5 burpees

20 sec HSH

Metcon (AMRAP – Rounds and Reps)

*with partner, alt each round

AMRAP: 20 min

20 mt climbers

9 wall balls

7 T2B

5 burpees

*score is total rnds completed between

both partners.

Metcon (No Measure)

Mobility:

Pick your own!

01-23-15 CrossFit WOD

Posted by on Jan 22, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement:

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

10 alt frankenstein

5R/5L one legged KB deadlifts

10 hollow rocks

9 deadlifts

10 scorpions

Deadlift (5-5-5-5-5)

15 min TC

Approx 75% of max

Metcon (AMRAP – Rounds and Reps)

AMRAP: 10 min

9 deadlifts (185/115)

15 abmat sit-ups

Metcon (No Measure)

Mobility:

Hamstring

01-22-15 CrossFit WOD

Posted by on Jan 21, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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Crossover Symmetry Activation (No Measure)

5-8 reps for each movement:

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

8 min

20 sec hand stand hold or bar/plate hold

3 judo push-ups

3 pull-ups

5 press

5 push press

10 dead bugs

Shoulder Press (5-5-5-5)

10 min TC

Metcon (Time)

21-15-9 (7 min TC)

Push press

Pull-ups

*if you finish early, AMRAP burpees for

WOD 2

Metcon (AMRAP – Reps)

WOD 2: Remaining time from WOD 1

AMRAP:

Burpees

Metcon (No Measure)

Skill development:

Work on 3 skills you need to improve.

Help?

Kipping/butterfly pull-ups

HSPU

Hand stand walks

Oly lifts

Pistols

C2B

T2B

MU’s

Metcon (No Measure)

Mobility: (252)

Shoulder capsule mobilization

Improves:

Shoulder position

Recorery after a shoulder tweak

Midrange pressing mechanics

01-21-15 CrossFit WOD

Posted by on Jan 20, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

Crossover Symmetry Activation (No Measure)

5-8 reps for each movement:

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

5 pause front squats

5 burpees

5 candle stick squats

20 flutter kicks

Metcon (AMRAP – Rounds and Reps)

Lurong – The New Year Test WOD 1

AMRAP: 7 min

5 front squats

7 bar facing burpees

L1-65/35

L2-95/65

L3-155/115

*choose the level that best fits your

ability. You will repeat the same workout

at the end.

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

15 min TC

all sets at 75% max

Metcon (AMRAP – Rounds and Reps)

AMRAP: 7 min

5 front squats

7 bar facing burpees

L1-65/35

L2-95/65

L3-155/115

Metcon (No Measure)

Mobility: (252)

Shoulder capsule mobilization

Improves:

Shoulder position

Recorery after a shoulder tweak

Midrange pressing mechanics

01/20/15 CrossFit WOD

Posted by on Jan 19, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

View Public Whiteboard

Crossover Symmetry Activation (No Measure)

5-8 reps for each movement:

Eye Level:

Row – H

Reverse Fly – L

Pulldown – H

Knee Level:

90/90 – L

Scaption – L

Incline Plus – H

Victory – L

(No Measure)

10 min

5 pause back squats

10 jumping lunges

3 HSPU

20 DU’s

*Practice HSPU as needed or substitute

with a strict press. Work up to as heavy

as possible for your sets.

Back Squat (3-3-3-3-3-3)

15 min TC

Use approx 75% of your 1RM for all sets

Metcon (Time)

3 RFT: (12 min TC)

50 jumping lunges

10 HSPU

150 DU’s

If you finish early, use remaining time for

WOD 2: AMRAP HSPU

Metcon (AMRAP – Reps)

AMRAP:

HSPU

Metcon (No Measure)

Mobility: (252)

Shoulder capsule mobilization

Improves:

Shoulder position

Recorery after a shoulder tweak

Midrange pressing mechanics

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