WOD

Here is your CrossFit Workout Of the Day (WOD)

11-23-14 CrossFit WOD

Posted by on Nov 22, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

Practice G2S w/ stones

Practice GTO w/ kegs

Metcon (Time)

10 RNDS:

In a relay format:

8 G2S w/ stone

*while 8 G2S are going on, person

in line behind holds keg OH.

Keg GTO (1RM)

Heaviest ground to overhead with keg

Metcon (No Measure)

Mobility:

Pick your own.

11-22-14 FitKids WOD

Posted by on Nov 21, 2014 in WOD | Comments Off

Main – FitKids

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Warm-up

Name Game

5-8 min.

-Back Pedal

-Side Shuffle

-Butt Kickers

-Dot Drill

-Bear Crawl

-Starbursts

-Hollow Body

-Plank

Skills

Deadlift

Pushup + 1Min. Max Reps Challenge

Game

Tarzan

One rope climb followed by an attempt to knock over an abmat on top of punching bag (without knocking over the punching bag)

Metcon

Metcon (Time)

12-9-6

-KB Deadlifts (50/35)

-Pushups

Skills

Skills Review:

-Squat

-Forward Roll

Game

Squat Potato!

11-22-14 CrossFit WOD

Posted by on Nov 21, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

10 alt lunges

7 box jumps

5 hollow swings to 5 K2C

Metcon (Weight)

Everyday Warrior WOD 3 for 10:15 am

class.

Metcon (Time)

AQAP: (23 min TC)

BUY IN:

100 alt back rack lunges (65/45)

4 RFT:

30 box jumps (30/24)

20 T2B

Metcon (No Measure)

Skills:

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-21-14 CrossFit WOD

Posted by on Nov 20, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

EMOM: 5 min

5 med ball cleans

3 OH squats (form/technique)

2 min max DU’s

Metcon (Time)

10 RFT:

10 ring push-ups

1 b/w squat clean (30 sec hold at top)

Box Squat (5-5-5-5-5)

Squat on a box

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-20-14 CrossFit WOD

Posted by on Nov 19, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

3 burpees

4 rope pulls

20 DU’s

5 OH squats

5 snatch balance

Metcon (AMRAP – Rounds and Reps)

AMRAP: 20 min

5 burpees

1 rope climb

30 double-unders

Snatch Balance (7-5-3-1)

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-19-14 CrossFit WOD

Posted by on Nov 18, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

4 min

Overhead tissue smash

Crossover symmetry with thera bands

Metcon (Weight)

EMOM: 7 min

3 OH squats

*at the bottom of each OH squat, do 2 zots press’s

Overhead Squat (1-1-1-1-1-1)

Metcon (Time)

5 RFT: (15 min TC)

7 burpees

7 T2B

21 mt. climbers

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-18-14 CrossFit WOD

Posted by on Nov 17, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

8 min

10 jumping pull-ups

5 judo push-ups

10 hollow rocks

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*
The 3 min rest after each round is mandatory!

Metcon (No Measure)

Mobility:

Overhead tissue smash (255)

Improves:

Overhead position

Shoulder pain

11-17-14 CrossFit WOD

Posted by on Nov 16, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

5 push-ups

5 judo push-ups

5 med ball cleans

5 squat cleans

5 OH squats

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Metcon (Time)

(optional WOD)

AQAP:

21-15-9

Box jumps

Wall balls

KB swings

11-16-14 CrossFit WOD

Posted by on Nov 15, 2014 in WOD | Comments Off

Main – CrossFit

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(No Measure)

10 min

Skills:

Kegs

DU’s

Box squats

Metcon (Weight)

EMOM: 5-4-3-2-1

First min 5 reps @ 60%

Second min 4 reps at 70%

3 at 80%

2 @ 90%

1 @ max

At the end of the last min, start WOD 2

Metcon (Time)

12 RFT:

15 DU’s

1 GTS w/ keg

Metcon (No Measure)

Mobility:

Pick your own!

11-15-14 FitKids WOD

Posted by on Nov 14, 2014 in WOD | Comments Off

Main – FitKids

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Warm-up

Name Game

5-8 min

Warmup Concepts: Back Pedal, Side Shuffle, Butt Kickers, Dot Drill, Bear Crawl

Skills

Air Squats

Game

Squat Potato

Hot potato with a continuous countdown timer. When time is called, the person holding the hot potato must do 4 squats.

Metcon

Metcon (Time)

15-12-9-6-3 (8 min TC)

PVC facing burpees

Squats

Skills

Hollow Body and Plank

Forward Rolls

Game

Duck Duck Burpee

Crossfit Code Red on Google+