WOD

Here is your CrossFit Workout Of the Day (WOD)

12-19-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

10 hollow rocks

10 jumping pull-ups

5 goblet squats

5 elevated leg squats

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

Metcon (Time)

5 RFT: (11 min TC)

10 one legged box jumps

10 abmat sit-ups

5 strict pull-ups

*one leg box jumps. stack 3 45# plates

for men, 2 for women

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-18-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 push press

20 DU’s

10 squats

10 hollow rocks

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

Metcon (Time)

3 RFT: (15 min TC)

20 push press (65/45)

150 double-unders

50 alt lunges

Buy out w/ remaining time

Push press

Metcon (AMRAP – Reps)

Max push press w/ remaining time from

WOD

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-17-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

8 min

3 muscle cleans (P1)

3 drop cleans

3 push press

Rest

3 HPC (P1)

3 HPC (P2)

3 push jerks

Rest

Metcon (No Measure)

12 min:

1 min of squat cleans

1 min of push jerks

2 min of squat cleans

2 min of push jerks

3 min of squat cleans

3 min of push jerks

*pick weight for best form/technique

Clean and Jerk (1-1-1-1-1)

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-16-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

5 squats

5 pull-ups

5 KB swings

5 hollow swings

Metcon (Time)

EMOM: 7 min

10 Squats

5 pull-ups

3 RFT:

15 KB swings

10 T2B

Overhead Squat (3-3-3-3-3)

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-15-14 CrossFit WOD

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

Main – CrossFit

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(No Measure)

10 min

10 alt frankenstiens

10 straight leg deadlifts

6 box jumps

6 one arm KB thrusters

10 DU’s

Good Mornings (5-5-5-5-5)

Metcon (Time)

5 RFT: (20 min TC)

10 one arm KB thrusters (53/35)

20 DU’s

30 box jumps

*If you finish before the time cap. Use

remaining time to complete as many

push-ups as possible.

Metcon (AMRAP – Reps)

AMRAP: (remaining time from WOD 1)

Push-ups

Metcon (No Measure)

Posterior chain smash (348)

Improves:

Hip extension

Knee flexion

Squat and pulling techniques

Hip, back and knee pain

12-14-14 Strongman WOD

Posted by on Dec 13, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

(3-5 reps)

Muscle clean (P1)

HPC (P2)

Metcon (AMRAP – Rounds)

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155. Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

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12-13-14 CrossFit WOD

Posted by on Dec 12, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

10 front squats

10 jumping pull-ups

10 KB swings

30 DU’s

Front Squat (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

7 C2B pull-ups

20 KB swings (53/35)

30 double-unders

Metcon (No Measure)

Mobility: Pick your own!

12-13-14 FitKids WOD

Posted by on Dec 12, 2014 in WOD | Comments Off

Main – FitKids

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Warm-up

Name Game

5-8 min.

-Bear Crawl

-Ground Crawl

-Zig Zag

-Crawl

-Bridge to Plank

Skills

Ring Row

Pullup Challenge

Game

PVC Limbo

Limbo. After a failure, 10 burpees/squats. Winner chooses: squat, pushup, sit-up. Everyone performs 25 repetitions. Repeat game.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min. AMRAP

-5 Ring Rows

-10 Situps

Skills

Skills Review:

-Deadlift

-Forward Roll

Game

Squat Potato!

Then Play!

12-12-14 CrossFit WOD

Posted by on Dec 11, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

10 deadlifts

10 alt Frankenstein

10 jumping lunges

10 DU’s

*practice one arm OH KB squats

Deadlift (Find 3RM)

Metcon (Time)

5 RFT: (19 min TC)

20 jumping lunges

15 deadlifts (185/115)

5R/5L one arm OH KB squats (53/35)

*if you finish the WOD before the time

cap, use remaining time for WOD 2,

max DU’s

Metcon (AMRAP – Reps)

WOD 1 part 2

Max DU’s in remaining time

Metcon (No Measure)

Mobility: (385)

Banded heel cord/posterior bias

Improves:

Neutral foot position

Clears anterior ankle impingement

Ankle pain

Increases ankle range of motion

12-11-14 CrossFit WOD

Posted by on Dec 10, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

2 min plank

8 min

5 wall balls

5 burpees

5 split jerks

Metcon (Time)

AQAP

Row 30 cal

50 wall balls

50 burpees

100 DU’s

Split Jerk (5-5-5-3-3-3-1-1-1)

Metcon (No Measure)

Mobility: (385)

Banded heel cord/posterior bias

Improves:

Neutral foot position

Clears anterior ankle impingement

Ankle pain

Increases ankle range of motion

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