WOD

Here is your CrossFit Workout Of the Day (WOD)

05-26-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

15 min

5 cleans

5 push press

5 front squats

50 flutter kicks

5 drop snatch

10 ring rows

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

12 min TC

Metcon (AMRAP – Rounds and Reps)

AMRAP: 7 min

1 clean

3 front squats (135/95)

2 push press (135/95)

Metcon (No Measure)

Skills and mobility

05-25-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

On your own!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

05-24-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

12 min

5 push press

5 bent rows

5 alt superman planks

3 strict pull-ups

*practice partner passes

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

EMOM

Metcon (Time)

DIAO:

200 sit-ups

Partner holds plank (elbows)

200 push press (65/45)

Partner holds plate OH (25/15)

100 wall ball partner passes (14/10)

(8 ft apart, overhand soccer throw)

05-23-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

12 min

5 wall balls

10 jumping jacks

5 GTO’s

10 jumping lunges

5 KB swings

*practice rope climbs as needed.

Metcon (Time)

AQAP: w/ teams of 2-3

100 wall balls

100 jumping jacks

100 GTO’s

???

100 jumping lunges

100 KB swings

10 rope climbs

Metcon (No Measure)

10 min

Skill work and fun:

Hand stand walks

Hand stand holds

Alt hands hand stand holds

05-23-15 Open Gym

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CrossFit Code Red – Open Gym

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(No Measure)

Work on skills, strength, weaknesses or

mobility!

05-22-15 CrossFit WOD

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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 – Rounds)

EMOM: 20 min

5 shuttle sprints

9 squats

3 shuttle sprints

*with a partner, alternate rnds.

*each rnd must be completed in the min

to count as a completed rnd.

Metcon (No Measure)

Mobility:

Work out the kinks!

05-21-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

10 min

1 clean

1 front squat

1 push press

1 back squat

1 back push press

3 strict pull-ups

4 min

Mobility of choice

Metcon (AMRAP – Reps)

EMOM: 11 min

Bear complex

1 clean

1 front squat

1 push press

1 back squat

1 back push press

135/95

Metcon (AMRAP – Reps)

AMRAP: 5 min

Box jumps

Metcon (No Measure)

Mobility:

Pick your own! Work on it!

05-20-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

15 min:

10 DU’s

10 KB squats

10 hollow rocks

10 back squats

5 burpees

3 strict pull-ups

Back Squat (7-5-3-1-1-1)

Metcon (Time)

Lurong Burner Sprint

L-3

5 RFT:

20 DU’s

10 burpees

L-2

5 RFT:

10 DU’s

10 burpees

L-1

5 RFT:

30 SU’s

10 burpees

Metcon (No Measure)

Work on skills, weaknesses and

challenges and mobility.

05-19-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

13 min

5 clean deadlifts

5 clean high pulls

5 muscle cleans (fast elbows)

10 hollow rocks

5 HPC

1 strict pull-up

Metcon (Time)

21-15-9 (9 min TC)

Med ball cleans

Deadlifts (135/95)

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

15 min TC

Metcon (AMRAP – Reps)

AMRAP: 5 min

SU’s, DU’s or TU’s

Must stick with what you pick!

Metcon (No Measure)

Mobility:

KB calf smash

05-18-15 CrossFit WOD

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CrossFit Code Red – CrossFit

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(No Measure)

4 min

banded shoulder floss

10 min

3 strict pull-ups

5 push-ups

5 sit-ups

10 squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Metcon (No Measure)

Mobility:

Shoulder smash w/ lax ball