WOD

Here is your CrossFit Workout Of the Day (WOD)

09-05-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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Metcon (Time)

This one is gonna be fun!!!

09-04-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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Metcon (No Measure)

15 min:

5 HPC

5 wall balls

5 box jumps

3 srtict pull-ups

20 alt banded side squats

Hang Power Clean (5-3-1-1-1)

12 min time cap

Metcon (Time)

E2MOM: 8 min

1 pwr clean

1 front squat

1 push press

1 back squat

1 BTN push press

*work up to your heaviest complex

*no bar drop – 9 burpee penalty

Metcon (Time)

10 RFT:

10 wall balls

5 box jumps (30/24)

1 HPC (85% of todays 1RM)

09-03-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 09-03-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

15 min:

Practice Practice Practice

DU’s or TU’s

Throw in some sit-ups every time you

get pissed at your rope 😉

Metcon (Time)

“Annie on the run”

50 DU’s

50 abmat sit-ups

200m run

40 DU’s

40 abmat sit-ups

400m run

30 DU’s

30 abmat -sit-ups

600m run

20 DU’s

20 abmat sit-ups

800m run

10 DU’s

10 abmat sit-ups

Metcon (No Measure)

Mobility:

KB calf smash

09-02-15 CrossFit WOD

Posted by on 10:00 PM in WOD | Comments Off on 09-02-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

Tabata: Hollow rocks

13 min:

5 BTN jerks (push or split)

5 OH squats

5 ring dips

1 strict pull-up w/ negative

Behind The Neck Jerk (5-5-3-3-1-1)

15 min time cap

*work on push jerk or split jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP: 9 min

9 OH squats

6 ring dips

Metcon (No Measure)

Mobility:

Trap smash w/ ball

09-01-15 CrossFit WOD

Posted by on 8:00 PM in WOD | Comments Off on 09-01-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

15 min:

3 strict pull-ups

5 push-ups

5 wall balls

10 KB swings

5 burpees

5 thrusters

*work on hollow swings or kipping

pull-ups

Metcon (AMRAP – Rounds)

EMOM: 10 min

5 pull-ups

2 HSPU

RX+ w/ abmat, stack 2 45# plates

Metcon (Time)

AQAP:

30 push-ups

30 wall balls

30 KB swings (70/53)

30 thrusters (95/65)

30 burpees

RX+ must be unbroken reps

Metcon (No Measure)

Mobility:

Couch stretch

08-31-15 CrossFit WOD

Posted by on 8:30 PM in WOD | Comments Off on 08-31-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

2 min: front plank

1 min: left plank

1 min: right plank

11 min:

5 deadlifts

5 hang pwr cleans

5 front squats

5 hang squat cleans

5 split jerks

5 box jumps

Front Squat (5-3-1-3-5)

*13 min time cap

*Work up to your heavies 1RM and then

your heavies 3RM and 5RM

Metcon (Weight)

E2MOM: 8 min

2 deadlifts

1 hang pwr clean

1 hang squat clean

1 split jerk

* return to front rack and hold for 20 sec

after each complex
*work up to your heaviest weight

*do not drop weight, 9 burpee penalty

Metcon (AMRAP – Rounds and Reps)

AMRAP: 10 min

50 DU’s

10 deadlifts (225/155)

10 box jumps (24/20)

Metcon (No Measure)

Mobility:

Calf smash w/ barbell

08-30-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 08-30-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

1 min: Bar hang L hold

10 min:

10 deadlifts

10 push press

10 KB swings

10 box jumps

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

12 min time cap

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Metcon (No Measure)

Mobilize!

08-29-15 CrossFit WOD

Posted by on 5:00 PM in WOD | Comments Off on 08-29-15 CrossFit WOD


CrossFit Code Red – CrossFit

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(No Measure)

10 min:

10 sit-ups

10 wall-balls

10 box step ups

10 KB swings

Metcon (Time)

AQAP:

1 mile run

100 sit-ups

100 wall-balls (20/14)

100 box step-ups (20)

100 KB swings (53/35)

Perform these movements in any order.

You must complete all the reps for the

movement before moving to the next.

Metcon (No Measure)

Mobilize!

08-28-15 CrossFit WOD

Posted by on 6:00 PM in WOD | Comments Off on 08-28-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

3 min: Left side plank

3 min: Right side plank

10 min:

7 back squats

7 sit-ups

10 mt climbers

Back Squat (5-3-1-1-1)

12 minute time cap

Metcon (Time)

Buy in:

150 mt climbers

*then*

5 RFT:

15 back squats (135/95)

30 sit-ups

Metcon (No Measure)

Mobility:

Use the rest of class to mobilize!

08-27-15 CrossFit WOD

Posted by on 8:00 PM in WOD | Comments Off on 08-27-15 CrossFit WOD

CrossFit Code Red – CrossFit

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(No Measure)

15 min:

5 hang high pulls

5 hang pwr snatch

3 squat snatch

5 box jumps

5 wall balls

2 strict pull-ups

10 hollow rocks

Hang Power Snatch (5-5-3-3-1-1)

15 minute time cap

Metcon (Weight)

EMOM: 7 min

2 hang high pulls

2 hang pwr snatch

1 hang squat snatch

*work up to your heaviest working weight

with best form/technique

*no bar drop, 9 burpees if you do.

Metcon (AMRAP – Rounds and Reps)

AMRAP: 11 min

7 box jumps

5 wall balls

3 strict pull-ups

1 squat snatch

Metcon (No Measure)

Mobility:

Banded shoulder floss