WOD

Here is your CrossFit Workout Of the Day (WOD)

03-02-15 CrossFit WOD

Posted by on Mar 1, 2015 in WOD | Comments Off


CrossFit Code Red – CrossFit

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(No Measure)

3 min mobility squat

7 min

7 air squats

7 SDLHP

7 push press

7 back squats

Back Squat (5-5-5-3-3-3)

15 min TC

1 set approx every 2 min

Metcon (Time)

4 RFT: (12 min TC)

10 SDLHP (95/65)

15 push presses

20 back squats

Metcon (No Measure)

Mobility:

Work out the kinks from 15.1

03-01-15 CrossFit WOD

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

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 (AMRAP – Reps)

1 min on, 1 min off

Push press

Wall balls

Push-ups

Sit-ups

Tire strikes

Rowing

Metcon (No Measure)

Mobilize!

02-28-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

Practice the movements use for the WOD

Metcon (Time)

DIAO: Solo or w/ partner

50 box jumps (30/24)

50 jumping pull-ups

50 kettlebell swings (70/53)

50 walking-lunge steps

50 knees-to-elbows

50 push presses (115/75)

50 back extensions

50 wall-balls (20/14)

50 burpees

50 sit-ups

Metcon (No Measure)

Mobility:

MOBILIZE!

02-26-15 CrossFit Open 15.1 WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

13 min

5 T2B or K2C

5 Deadlifts

5 GTO (Snatch or Clean N Jerk)

Metcon (AMRAP – Rounds and Reps)

CrossFit Open 15.1 WOD

AMRAP: 9min

15 T2B

10 Deadlifts 115/75

5 Snatch 115/75

-Scaled

15 Hanging Knee Raises

10 Deadlifts 85/55

5 GTO 85/55

Start 15.1a immediately after:

6 min to find max Clean and Jerk

Metcon (Weight)

CrossFit Open 15.1a WOD

6 min to find 1RM

Clean and Jerk

Metcon (No Measure)

Work on Skill or Strength

02-26-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

8 hollow swings

8 squats

5 judo push-ups

10 pass throughs

Metcon (Time)

21-15-9-15-21 (8 min TC)

Squats

Push-ups

Metcon (No Measure)

Work on:

Skills

Strength

Oly Lifting

Mobility

02-25-15 CrossFit WOD

Posted by on Feb 24, 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 HPS (P1 or P2)

5 OH squats

3 strict pull-ups

5 hollow swings

*practice bar MU as needed

Metcon (Time)

7 RFT: (12 min TC)

9 HPS (95/65)

6 OH squats

3 bar MU’s

*substitute 3 strict pull-ups for bar MU’s

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

Metcon (No Measure)

Mobility:

Open starts tomorrow. Mobilize, Mobilize

Mobilize!

02-24-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

EMOM: 8 min

3 thrusters

1-3 strict pull-ups

*increase weight on the thrusters every

min. Work up to about 75% effort for 3

reps.

Metcon (Time)

21-15-9 (3 min TC)

Squats

Jumping pull-ups

Metcon (Time)

21-15-9 (5 min TC)

Thrusters (65/45)

Jumping pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (No Measure)

Mobility:

The Open starts this week. Work on

areas that give you trouble. Spend lots of

time on mobility this week!

02-23-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

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(No Measure)

10 min

10 mt. climbers

10 squats

5 wall balls

10 alt lunges

Metcon (Time)

10 RFT: (17 min TC)

200m run

15 wall balls (20/14)

Bent Over Row (7-7-5-5-3-3)

Metcon (No Measure)

Mobility:

The Open starts this week. Work on

areas that give you trouble. Spend lots of

time on mobility this week!

02-22-15 CrossFit WOD

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


CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 HPS

5 thrusters

5 HPC

5 jerks

Snatch (3-3-3-1-1-1)

Metcon (Time)

5 RFT: (15 min TC)

12 HPC & J (115/75)

9 thrusters

6 power snatches

Metcon (No Measure)

Mobility:

Pick your own!

02-21-15 CrossFit WOD

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

CrossFit Code Red – CrossFit

Tomorrow mornings WOD will be posted when 15 athletes or more register for class. Otherwise it will remain a mystery. If you are not signed up 30 min before class starts tomorrow and you show up, you will be penalized. If you sign up and cancel after the
WOD is posted, the class will be penalized.

Is it fear that stops you? Or are you ready for anything?

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(No Measure)

Last chance to get in your cars and drive

back home ;-)

Metcon (Time)

OPFIT (operational fitness) WOD

INSERTION: (everyone together)

1 mile run w/ 50ft rope

*if over 10 min, 20 OH squat w/ rope

*if under 10 min, no penalty

*then*

99 squats

99 sit-ups

99 alt lunges

OPERATION: (in teams of 2-3)

99 box jumps

99 wall balls

99 KB swings

99 burpee GTO’s

EXTRACTION:

9 legless rope climbs

Crossfit Code Red on Google+