CrossFit Wod

OLYMPIC LAB – 07/24/2017

Angelino CrossFit – Competition Series

OLY

A. SQUAT WEEK #12: Take 20-minutes to find a new 1 REP MAX for the Back Squat. Allow 3-fail attempts to find your final weight. Record in WODIFY!

B. SNATCH WEEK #1: Take 20-minutes to find a 1 REP MAX for the Snatch. Allow 3-fail attempts to find your final weight. Record in WODIFY!

Back Squat (NEW 1RM)

Snatch (NEW 1RM)

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07/24/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes; stay light but increase weight throughout.

Minute-1: 30-seconds of MAX Romanian Deadlifts

Minute-2: 30-seconds of MAX Front Squats

MInute-3: 30-seconds of MAX Push Press

Minute-4: 30-seconds of MAX Back Squats

Minute-5: 1-minute Plank

B. WOD: For Time

30x Burpees

30x Bear Crawl Steps

30x KB Swings (Rx 40-45/26,+50-55/35)

30x Pull-Ups (Rx+ No Band)

30x KB Sumo-Deadlift High-Pull

300m Run

30x KB Weighted Alternating Lunges

WOD: Metcon (Time)

30x Burpees

30x Bear Crawl Steps

30x KB Swings (Rx 40-45/26,+50-55/35)

30x Pull-Ups (Rx+ No Band)

30x KB Sumo-Deadlift High-Pull

300m Run

30x KB Weighted Alternating Lunges

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07/23/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute cap to complete as many rounds of the following.

10x Single Leg Romanian Deadlifts (Use a single weight – KB or DB) – Each Side

10x Ring Rows

10x Overhead Bar Hold Lunges – Each Side

10x Ring Push-Ups

100x Jump Rope (Practice Double Unders)

B. WOD: For Rounds and Reps

15-minute AMRAP

15x Goblet Squats (Rx 40-45/26,+50-55/35)

100m Run

15x Box Jump Overs (Rx 24/20,+30/24)

100m Single Arm Farmer’s Carry (Use Goblet weight)

15x V-Ups

100m Run

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP

15x Goblet Squats (Rx 40-45/26,+50-55/35)

100m Run

15x Box Jump Overs (Rx 24/20,+30/24)

100m Single Arm Farmer’s Carry (Use Goblet weight)

15x V-Ups

100m Run

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07/22/2017

Angelino CrossFit – CrossFit

WOD A: Metcon (7 Rounds for reps)

4-minute Tabata Time Limit to reach 56-reps for each exercise (or round). 1-minute rest in between each Tabata.

Tabata 1: 56x Push Press (Rx 75/55,+95/75)

Tabata 2: 56x Wall Balls (Rx 20/14,+20)

Tabata 3: 56x Power Cleans

Tabata 4: 56x Back Squats

Tabata 5: 56x SB Sit-Ups (Rx 25/20,+30/25)

Tabata 6: 56x Hand Release Push Ups

Tabata 7: 56x KB Swings (Rx 40-45/26,+50-55/35-40)

WOD

A. Annamarie’s Birthday WOD: 4-minute Tabata Time Limit to reach 56-reps for each exercise (or round). 1-minute rest in between each Tabata.

PENALTY: 18X BURPEE OVER THE BARS AT THE END OF THE WOD ONLY IF… YOU DID NOT COMPLETE ALL 392 REPS

Tabata 1: 56x Push Press (Rx 75/55,+95/75)

Tabata 2: 56x Wall Balls (Rx 20/14,+20)

Tabata 3: 56x Power Cleans

Tabata 4: 56x Back Squats

Tabata 5: 56x SB Sit-Ups (Rx 25/20,+30/25)

Tabata 6: 56x Hand Release Push Ups

Tabata 7: 56x KB Swings (Rx 40-45/26,+50-55/35-40)

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07/21/2017

Angelino CrossFit – CrossFit

WOD

A. Coach Harvey’s Farewell WOD: “3 The Harv Way”

WOD A: 9-minute AMRAP

10x Thrusters (Rx 75/55)

1x Wall Walk

**Rest 3-minutes**

WOD B: 9-minute AMRAP

10x Box Jumps (Rx 24/20)

14x KB Swings (Rx 50+/35)

**Rest 2-minutes**

WOD C: 9-minute AMRAP

10x Burpees

200m Run

WOD A: Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP

10x Thrusters (Rx 75/55)

1x Wall Walk

WOD B: Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP

10x Box Jumps (Rx 24/20)

14x KB Swings (Rx 50+/35)

WOD C: Metcon (AMRAP – Rounds and Reps)

9-minute AMRAP

10x Burpees

200m Run

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07/20/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 15-minutes to build up to a heavy 1 REP MAX for the Clean & Jerk; give yourself 3-fail attempts. RECORD IN WODIFY! If you are a beginner or intermediate, work on a CLEAN & PRESS.

B. Janelle’s Birthday WOD: 2 Scores

WOD A: 7-minute AMRAP

7x Power Snatches (Rx 65/45,+75/55)

29x Double-Unders (Rx+) or 60x Singles + 5x Burpees

**2-minute Rest**

WOD B: For Time

7x Deadlifts (Rx 115/75,+145/105)

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

200m Run

20x Sit-Ups

9x Power Cleans

80x Air Squats

8x Handstand Push-Ups (Rx+) or 8x Hand Release Burpees

STR: Clean and Jerk (1 REP MAX)

WOD A: Metcon (AMRAP – Rounds and Reps)

7-minute AMRAP

7x Power Snatches (Rx 65/45,+75/55)

29x Double-Unders (Rx+) or 60x Singles + 5x Burpees

WOD B: Metcon (Time)

7x Deadlifts (Rx 115/75,+155/115)

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

200m Run

20x Sit-Ups

9x Power Cleans

80x Air Squats

8x Handstand Push-Ups (Rx+) or 8x Hand Release Burpees

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07/19/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 18-minutes to build up to a heavy set of 3 for the SNATCH (full squat). If you are a beginner or intermediate, work on a POWER SNATCH into a OVERHEAD SQUAT.

B. David Aguilar’s Birthday WOD: For Time

400m Run

37x Floor Press (Rx 75/55,+95/75)

7x Jumping lunges

19x Sumo-Deadlift High-Pull

7x Burpees

37x Power Cleans

7x Sit-Ups

19x Push Press

7x Pull-Ups (Rx+ No Band)

37x Back Squats

7x Air Squats

19x Thrusters

7x Handstand Push-Ups (Rx+) or Hand Release Burpees

37x Deadlifts

400m Run

STR: Snatch (3 REP MAX)

STR: Power Snatch (3 REP MAX)

STR: Overhead Squat (3 REP MAX)

WOD: Metcon (Time)

Start the WOD with 18x Mountain Climbers and repeat every 7-minutes after that until you complete the WOD.

45x SB Slams (Rx 25/20,+30/25)

45x SB Snatches

45x Sandbell Sit-Ups

45x Push Press (Rx 65/55,+75/65)

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