WOD

Here is your CrossFit Workout Of the Day (WOD)

03-30-15 CrossFit WOD

Posted by on Mar 29, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

11 min

3 strict pull-ups

20 sec L sit

5 kip swings

5 box jumps

5 pwr cleans

3 split jerks

Split Jerk (1-1-1-1-1)

10 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 14 min

5 T2B

4 push-ups

3 box jumps (30/24)

2 pwr cleans (same # as jerk)

1 split jerk (80% of today’s 1RM)

RX+ substitute HSPU for push-ups

Metcon (No Measure)

Mobility:

KB calf smash

03-29-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

10 mt climbers

10 KB swings

4 strict pull-ups

15 sec L sit

10 alt lunges w/wo plate

Bent Over Row (3×7)

7 reps EMOM – then go directly into your

WOD

Metcon (Time)

5 RFT: (32 min TC)

600m run

30 KB swings

*then alt OH plate lunges (45/25)

Metcon (AMRAP – Rounds and Reps)

Alt OH plate lunges

Metcon (No Measure)

Mobility:

Pick your own!

03-28-15 CrossFit Open WOD 15.5

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 axle bar deadlifts

5 med ball cleans

5 keg GTS

5 tire flips

10 sec L sit

3 strict pull-ups

Metcon (3 Rounds for reps)

3 RNDS:

1 min – axle bar deadlifts

1 min – med ball cleans w/ stone (65/35)

1 min – keg ground to shoulder

1 min – tire flips

1 min rest

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

03-27-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 front squats

5 push press

5 thrusters

20 sec plank hold

3 strict pull-ups

Metcon (Time)

27-21-15-9

Thrusters

Burpees

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

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

03-26-15 CrossFit WOD

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


CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 box jumps

7 push press

9 mt climbers

10 hollow rocks

5 strict pull-ups

Metcon (3 Rounds for reps)

AMRAP: 9 min

0-3 min – max box jumps

3-6 min – max push press (65/45)

6-9 min – max mt climbers

Metcon (No Measure)

Skills/Mobility:

3×9 kipping HSPU

7 rope climbs

5×7 T2B

7×3 ring dips

03-25-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

10 KB swings

7 hollow rocks

3R/3L KB snatch’s

4 strict pull-ups

1 rope climb or 2 rope pulls

Metcon (Time)

AQAP: (14 min TC)

50 KB snatch’s

5 rope climbs

40 KB snatch’s

4 rope climbs

30 KB snatch’s

3 rope climbs

20 KB snatch’s

2 rope climbs

10 KB snatch’s

1 rope climb

Snatch Balance (3×8)

Focus on form/technique and speed

under the bar.

Metcon (No Measure)

Mobility:

lax ball shoulder smash

03-24-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

9 box step ups

9 wall balls

2 strict T2B

20 DU’s

9 hollow rocks

Metcon (Time)

5 RFT: (17 min TC)

20 box step ups (24/20)

10 wall balls (20/14)

5 strict T2B

*with remaining time – max DU’s

Shoulder Press (4×7)

Metcon (No Measure)

Mobility:

Banded shoulder floss

03-23-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

10 hollow rocks

5 burpees

20 DU’s

5 thrusters

5 box jumps

*practice pistols as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP: 14 min

100 DU’s

50 burpees

40 thrusters (75/55)

30 box jumps

20 pistols

Front Squat (3×10)

Metcon (No Measure)

Mobility:

Banded ankle

03-22-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 Min

10 DU

6 Walking Lunges

6 Sit-Ups

6 Burpees

Metcon (Time)

50 Sit-Ups

50 DU

50 Sit-Ups

50 Walking Lunges (ea. leg)

50 Sit-Ups

50 Burpees

50 Sit-Ups

Split Jerk (5-5-5-5-5)

Metcon (No Measure)

Mobility

Ankle Smash

03-21-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 mins

5 Snatchs

5 Backsquats

5 Push Press

5 Deadlifts

Metcon (Time)

3 Person Team

200m Team Run

60 Snatch 135/95

60 Back Squats 135/95

200m Team Run

60 Shoulder 2 Overhead 135/95

60 Deadlifts 135/95

200m Team Run

1 person working at a time.

During Switch off the 2 resting partners will do 3 burpees.

Crossfit Code Red on Google+