CrossFit Wod

MEMORIAL DAY 05/29/2017

Angelino CrossFit – CrossFit

WOD

A. MEMORIAL DAY WOD

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

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05/28/2017

Angelino CrossFit – CrossFit

MOI Thirty-Five (Time)

For Time

35x Power Clean (Rx 95/65,+135/95)

35x Burpee Box Jumps (Rx 24/20,+30/24)

35x Pull-Ups (Rx+ No Band)

35x Chest to Floor Push-Ups

1-Mile Run

35x Back Squats

35x Overhead Plate Hold Alternating Lunges (Rx 35/15,+45/25)

35x Toes-To-Bar (Rx+) or Knee Raises

35x Sit-Ups

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05/27/2017

Angelino CrossFit – CrossFit

WOD

A. Galit’s Birthday WOD: For Time

5-Rounds

5x Pull-Ups (Rx+ No Band)

25 Touch N’ Go Deadlifts (Rx 95/75,+135/115)

5x Pull-Ups

25x Wall Ball Sit-Ups (Rx 20/14,+20)

5x Pull-Ups

25x Frog Jumps

5x Pull-Ups

25x Double-Unders (Rx+) or 75x Singles

WOD: Metcon (Time)

5-Rounds

5x Pull-Ups (Rx+ No Band)

25 Touch N’ Go Deadlifts (Rx 95/75,+135/115)

5x Pull-Ups

25x Wall Ball Sit-Ups (Rx 20/14,+20)

5x Pull-Ups

25x Frog Jumps

5x Pull-Ups

25x Double-Unders (Rx+) or 75x Singles

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05/26/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: Take 30-minutes or less to complete “The CrossFit Total”–

Find a 1 REP MAX for the following 3 lifts:

Back Squat

Should Press (Strict)

Deadlift

B. Josh O. Birthday WOD: For Time–

“Fran”

21-15-9x of..

Thrusters (Rx 95/65)

Pull-Ups

The CrossFit Total (Total Weight)

Fran (Time)

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

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CARDIO 05/25/2017

Angelino CrossFit – Competition Series

WOD

A. SKILL: Take 20-Minutes to complete the following.

a. Review Drills:

1. High Knees

2. A-Skip

3. B-Skip

4. Butt-kicks A

5. Butt-kicks B

6. Careoca

++ Group Warm-Up Stretch

b. 1000m for Time

B. WOD A: 14-minute CAP.

100x Jumping Pull-Ups

90x Mountain Climbers

80x Jump Rope

70x Bear Crawl Steps

60x Walking Lunges

50x Supermans

40x Jumping Squats

30x Step-Ups

20x Push-Ups

10x Toes To Bar or Knee Raises

**2 MINUTE BREAK BEFORE WOD B**

WOD B: 6-minute AMRAP

Corner Sprint

5x Burpees (Alternate with Reverse Burpees every other round)

1000m Run (Time)

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05/25/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-minutes to complete the following.

a. Complete 5 rounds of–

— 10x Box Front Squats; Start at 70-75% of your FS 1RM and increase each round. Use 20″ box.

— 10x Ring Dips, Tricep Box Dips or any other variation.

b. MAX Rounds with the time left of–

— 5x Strict Chin-Up or any other challenging Pull-Up variation.

— 6x Alternating Front Rack Lunges

— 7x Good Mornings

B. WOD: For Rounds and Reps

10-minute AMRAP:

1x Clean (Rx 115/75,+155/105)

2x Burpee Over Bar

3x Deadlifts

4x Jumping Lunges

Box Front Squat (20″ Box)

Front Squat (70-75%)

Front Rack Lunge

Good Mornings

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP

1x Clean (Rx 115/75,+155/105)

2x Burpee Over Bar

3x Deadlifts

4x Jumping Lunges

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05/24/2017

Angelino CrossFit – CrossFit

STR: Shoulder Press (75-80%)

WOD

A. STRENGTH: Take 20-minutes to complete the following.

a. Strict Press (Record your lifts!): 5×1 @ 75-80%; try staying at one weight.

b. Complete 3 rounds of:

12x Behind the Neck Push-Press

1-Minute Right Side Plank (Hand or Elbow)

12x Upright Row (Using Clean Grip)

1-Minute Left Side Plank (Hand or Elbow)

B. WOD: For Time (Including CASH-IN & -OUT)

CASH-IN: 300m Run

9x Wall Balls (Rx 20/14+20)

15x American KB Swings (Rx 40-45/26,+50-55/35)

21x Hand Release Push-Ups

9x American KB Swings

15x Hand Release Push-Ups

21x Wall Balls

9x Hand Release Push-Ups

15x Wall Balls

21x American KB Swings

CASH-OUT: 45x MB Sit-Ups (Use Wall Ball)

STR: Behind The Neck Push Press

STR: Upright Row (Clean Grip)

Metcon (Time)

For Time

CASH-IN: 300m Run

9x Wall Balls (Rx 20/14+20)

15x American KB Swings (Rx 40-45/26,+50-55/35)

21x Hand Release Push-Ups

9x American KB Swings

15x Hand Release Push-Ups

21x Wall Balls

9x Hand Release Push-Ups

15x Wall Balls

21x American KB Swings

CASH-OUT: 45x MB Sit-Ups (Use Wall Ball)

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