WOD

Here is your CrossFit Workout Of the Day (WOD)

10-30-14 CrossFit WOD

Posted by on Oct 29, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

5 wall ball shots

5 box jumps

5 deadlifts

5 split jerks

Metcon (AMRAP – Rounds and Reps)

Lurong – Triple Tester

AMRAP: 11 min (3,6,9,12,15,18…)

Wall ball shots (20/14)

Box jumps (24/20)

Deadlifts (115/75)

*if you are doing Lurong, repeat exactly

what you did the first time you did this

workout.

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

Metcon (No Measure)

Mobility:

Glute smash (p.300)

Improves:

Hip external rotation capacity

Low back and hip pain

Hip and trunk extension

10-29-14 CrossFit WOD

Posted by on Oct 28, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

3 press

3 push press

3 push jerk

3 thrusters

5 box jumps

7 wall ball shots

Push Jerk (3-3-3-1-1-1)

Metcon (AMRAP – Reps)

WOD 1

2 min max thrusters (95/65)

Note your reps and immediately go

into WOD 2

Metcon (Time)

WOD 2

21-15-9

Box jumps (24/20)

Wall ball shots (20/14)

100 DU’s

Metcon (No Measure)

Mobility:

Glute smash (p.300)

Improves:

Hip external rotation capacity

Low back and hip pain

Hip and trunk extension

10-28-14 CrossFit WOD

Posted by on Oct 27, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

15 DU’s

3 hang pwr cleans

3 front squats

3 pwr cleans

Metcon (Time)

Partner fun!

20 RNDS: (14 min TC)

1 pwr clean

1 front squat

1 pwr clean

1 front squat

15 DU’s

*partner alt each rnd so each partner will complete 10 rnds total.

RX (135/95)

*4 min rest until next WOD

Metcon (AMRAP – Reps)

Partner fun! (15 min TC)

20 RNDS:

5 push-ups

10 sit-ups

15 squats

*if you make it through the 20 rnds. Your

score is total number of DU’s you can

complete in the remaining time.

Metcon (No Measure)

Mobility:

Glute smash (p.300)

Improves:

Hip external rotation capacity

Low back and hip pain

Hip and trunk extension

10-27-14 CrossFit WOD

Posted by on Oct 26, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

7 reps for each movement used in the

WOD.

Metcon (Time)

DIAO: (25 min TC)

30 box jumps (30/24)

30 C2B pull-ups

30 KB swings (70/53)

30 alt OH lunges (95/65)

30 T2B

30 push presses (95/65)

30 back extensions

30 wall ball shots (20/14)

30 burpees

30 triple-unders

Metcon (No Measure)

Mobility:

Glute smash (p.300)

Improves:

Hip external rotation capacity

Low back and hip pain

Hip and trunk extension

10-26-14 CrossFit Strongman

Posted by on Oct 25, 2014 in WOD | Comments Off


Main – CrossFit

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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!

Crossfit Code Red on Google+