WOD

Here is your CrossFit Workout Of the Day (WOD)

04-19-15 CrossFit WOD

Posted by on Apr 18, 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 (Time)

Teams

40 sled drags

10 push-ups each (one at a time)

50 shuttle sprints

10 burpees each

1 mile run

04-18-15 CrossFit WOD

Posted by on Apr 17, 2015 in WOD | Comments Off


CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 sit-ups

5 sec bar hang

5 push-ups or ring push-ups

10 sec OH plate hold

2 strict pull-ups

Bent Over Row (5×5)

Metcon (Time)

AQAP: Teams of 2 or 3

300 sit-ups

Bar hang

200 push-ups

OH plate hold

Metcon (No Measure)

Mobility:

Couch stretch

04-17-15 CrossFit WOD

Posted by on Apr 16, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

12 min

200m run

5 wall balls

5 KB thor squats

20 sec L hold

5 pass throughs

Metcon (Time)

9 RFT: (21 min TC)

400m run

9 wall balls (20/14) (10/10)

Behind The Neck Jerk (7-5-3-1)

Metcon (No Measure)

Mobility:

Work out the kinks from the weak!

04-16-15 CrossFit WOD

Posted by on Apr 15, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

10 min

5 hang pwr clean

1 strict pull-up

5 judo push-ups

10 squats

10 sec L hold

10 shoulder circles

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

High-Hang Clean (5-3-1)

Metcon (No Measure)

Mobility:

Hip

04-15-15 CrossFit WOD

Posted by on Apr 14, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

12 min:

10 air squats

10 lat lunges

5 judo pushups

3 pullups

10 hollow rocks

5 KB squats

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

12 min TC

All sets at the same weight (AHAP)

Metcon (Time)

3 RFT (15min TC)

400 m run

100 flutter kicks

7 OHS (95/65)

Metcon (No Measure)

Mobility:

Pick your own!

04-14-15 CrossFit WOD

Posted by on Apr 13, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

2 min plank

10 min

10 rocking chairs

5 shoulder press

3 push-ups

3 pull-ups

Shoulder Press (7-5-3-1)

10 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 9 min

9 push-ups

7 press’s

5 pull-ups

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

Metcon (No Measure)

Mobility:

Banded hamstring

04-13-15 CrossFit WOD

Posted by on Apr 12, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

5 min

DU/TU skill work

8 min

10 KB squats on plates w/ partner

5 Spock squats

Metcon (Time)

AQAP: 20 min TC

30 sec – front squats (155/115)

30 sec – rest

Time is when you complete 100 front

squats. If you have time remaining, WOD

2 is max DU’s.

Metcon (AMRAP – Reps)

With remaining time from WOD 1

Max DU’s

Bent Over Row (5-5-5-5-5)

Stick with the same weight for all sets. If

you can go more, put in your notes for

next time. Same if you need less. Just

do less reps this time.

Metcon (No Measure)

Mobility:

Thoracic smash

04-12-15 CrossFit WOD

Posted by on Apr 11, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

12 min

200m run

5 wall balls

30 sec plank hold

5 HPC

5 strict pull-ups

Hang Power Clean (1-1-1-1-1)

EMOM

Add weight for every set! Work up to 90%

of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

200m run

15 wall balls

3 HPC (155/105)

Metcon (No Measure)

Mobilize!

04-11-15 CrossFit WOD

Posted by on Apr 10, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

1 min fwrd shoulder circles

1 min bwrd shoulder circles

10 min

5 ring rows

5 judo push-ups

5 hollow rocks

10 squats

1 strict pull-up

2/2 shoulder mobility

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Do solo or double the reps and do in

teams of 2-3. Must be done in order!

Have some fun and get ready for

Memorial Day Murph coming up soon!

Metcon (No Measure)

Mobility:

Work out any kinks or tight spots! Do not

neglect your mobility!

04-10-15 CrossFit WOD

Posted by on Apr 9, 2015 in WOD | Comments Off

CrossFit Code Red – CrossFit

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(No Measure)

20 min fun/skill work:

Pull-ups (strict, kip, butterfly)

HSPU (holds, wall walks, alt hands)

Hand stand walks

Olympic lifts (snatch or clean & jerk)

Pistols

T2B, K2E, K2C

OH squats

Your choice

Bent Over Row (3-3-3-3-3)

EMOM

Metcon (AMRAP – Rounds and Reps)

AMRAP: 10 min

5-3-1

Pick two movements of your choice!

*list your movements in comments

Metcon (No Measure)

Mobility:

Pick your own!

Crossfit Code Red on Google+