CrossFit Wod

12/07/2019

Angelino CrossFit – CrossFit

CROSSFIT

SATURDAY SCHEDULE: OPEN GYM @ 7:30 AM — CROSSFIT @ 8:30 AM — CARDIO WOD @ 9:30 AM

SKILL: Turkish Get-Ups – Learn and review the skill and then complete the following.

9-Minute EMOM (40-seconds ON ** 20-seconds OFF)

— Minute #1: Turkish Get-Ups (Alternate sides as you please)

— Minute #2: Weighted Straight Leg Sit-Ups (Athlete’s Choice)

— Minute #3: Side Crunches (Alternate sides as you please)

WOD A & B: ** SEE BELOW ** Take a 3 to 5 minutes break as a class between WODs.. Use this time to rest and setup.

WOD A: Metcon (AMRAP – Reps)

12-minute AMRAP:

— Minute #1: DB Upright Rows

— Minute #2: DB Strict Presses

— Minute #3: DB Bent Over Rows

— Minute #4: DB Floor Presses

NO RX: Mix and match DB weights depending on level of strength and type of movement. Dumbbells may have to be shared so scatter the movements.

WOD B: Metcon (AMRAP – Rounds and Reps)

11-Minute AMRAP:

— 25x Double Unders (Rx+ Skill) or 75x Singles (Rx)

— 5x Hang to Overheads

— 10x Toes to Bar (Rx+ Skill) or Knees to Chest (Rx)

Barbell: Rx 95/65, +115/75, ++135/85 and up!

** PLEASE DON’T DROP BARBELLS!! **

CARDIO WOD

CARDIO WOD ** NEW CLASS ** SATURDAYS @ 9:30AM

LeAnn’s Birthday WOD (Cardio Version!) ** SEE BELOW **

Part A: 13-Minutes Total

Each athlete will go through each station 2-times and there will be a 1-Minute break half way through.

— Station 1: 10x Wall Balls/10x Wall Balls Sit Ups

— Station 2: 50x MT Climbers/50x Chest Tap Planks

— Station 3: 20x SandBell Slams/20x Sandbell Lunges

Part B: 17-Minutes Total

Rotating Stations every 2-Minutes.

Everyone will go through each station 2 times and there will be a 1-Minute break half way through

— Station 1: 5x Push Ups/5x Pulls Ups

— Station 2: 20x Russian Twists/20x Air Squats

— Station 3: 10x Double Kettellbell Swings/10x Burpees

— Station 4: 100x Singles/100x Bear Crawl Steps

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12/06/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Sumo Deadlift:

— Option #1: Build up to a heavy 3-REPS

— Option #2: 5×5 @ Stay @ 85-95%

— Option #3: 5×10 @ Stay @ 60-70%

B. With the remainder of time, complete as many sets as you can of the following using one barbell staying at one set weight:

— 8x Front Rack Alternating Lunges (Total)

— 8x Bent Over Rows

— 8x Dips (Most challenging variation)

WOD: For Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP:

— 5x Push Jerks (Rx)

— 50m KB/DB Mix Carry** (Completes the Round)

** 1-weight in FRONT RACK and 1-weight in in the FARMERS position.

KB/DB: Rx 40-45/25-30, +50-55/35-40

Barbell: Rx 95/65, +115/75, ++135/85 — DO NOT DROP BARBELLS!

KB/DB: RX 40-45/25-30, +50-55/35-40

STR A: Sumo Deadlift (SEE ABOVE)

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12/05/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Spend about 25-minutes to complete the following.

A. Split or Push Jerk (Determine by Skill Level):

— Option #1: Find a 3 REP-MAX

— Option #2: 5×3 @ 80-85% of 1RM

— Option #3: 5×5 @ 70-75% of 1RM

** Beginners: Practice the Jerks by completing sets of 5 or more reps at a light to moderate weight.

B. With the time left, complete 3 to 4 sets of the following:

— 5x Behind the Neck Strict Shoulder Press (Moderate weight – Modify with DB’s)

— 5x Good-mornings (Moderate weight)

— 5x Single Leg Hip Bridges (Each Side with 1-second Pause @ Top)

WOD: For Reps — SEE BELOW

WOD: Metcon (AMRAP – Reps)

12-minute AMRAP: Complete as many reps as possible. Athlete must run 50-meters after every 50x reps of any given movement. Your rep count is continuous from one movement to the next.

— Minute 0:00-4:00: Alternating Russian Swings (Rx)

— Minute 4:00-8:00: Overhead KB Hold Alternating Lunges (Rx)

— Minute 8:00-12:00: Sumo Deadlift High Pulls (Rx)

Barbell: Rx 40-45/25-30, +50-55/35-40

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

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12/04/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Front Squats: Start your first round of 25-reps at 50% (or lighter) and increase each round. Once finished, if there is time left, complete another 2-sets of 5-reps at the same weight weight lifted on your last set of 5-reps. Record your heaviest lifts in Wodify.

Rep Scheme: 25-20-15-10-5 [Bonus: 5-5]

B. With the remainder of time, complete as at least 3 to 4-rounds of the following using any type of weight of your choice:

— 10x Single Leg Romanian Deadlifts (Total)

— 10x Bulgarian Split Squats (Total)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

5-Rounds:

— 10x Hang Power Clean (Rx)

— 30x Doubles (Rx+ Skill) or 90x Singles (Rx)

— 20x Butterfly Sit-Ups

Bar: Rx 95/65, +115/75, ++135/85 and Above!

STR A: Front Squat (SEE ABOVE)

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12/03/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

Complete as many Supersets of the following with the time before the WOD. Start your lifts light and increase throughout. Use the following REP SCHEME for the lifts depending on how much weight you are lifting. For example: heavier weight = less reps, light weight = more reps.

REP SCHEME: 15, 12, 9, 6, or 3-REPS for the Bent Over Rows and Floor Press. The reps do not have to be the same for both lifts on any given round.. feel free to mix it up!

— Submax Pull-Ups Variation (Work on your most challenging variation!)

— xx Bent Over Rows **

— xx Floor Press **

— REST 1 to 2-minutes

** Use the same weight for both lifts but increase weight weight throughout

** Determine weights by your weakest of the two lifts

** Record Heaviest Lifts in WODIFY!

WOD: John L’s Birthday ** For Total Rounds and Reps ** SEE BELOW **

WOD: Metcon (AMRAP – Rounds and Reps)

John L’s Birthday WOD ** Birthday Cake Not Included in Score **

11-Minute AMRAP:

3-6-9-12-15-18-21-24-27-30…

— Hand Release Push-Ups

— Wall Balls

Birthday Cake: Start the WOD with 1x Burpee and repeat every minute on the minute (not part of final score)

Wall Ball: Rx 20+/14+

STR: Bent Over Row (SEE ABOVE)

STR: Floor Press (SEE ABOVE)

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12/02/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. 9-Minute Tabata (20-seconds ON ** 10-seconds OFF)

— Minute #1: Hollow Body Hold

— Minute #2: V-Ups or Knee Tucks

— Minute #3: Russian Twist (Athlete’s Choice on Weight)

B. With the time left, complete 4-Rounds of:

— 5x Strict Shoulder Presses (Use a challenging weight – Hold for 5-seconds at the Top)

— 5x Narrow Grip Upright Rows (Use the same weight as the Strict Press)

— 15x Barbell Shrugs

WOD: For Time ** SEE BELOW **

WOD: Metcon (Time)

CASH-IN: 500m Run

3-Rounds:

— 10x Burpee Box Jumps (Rx)

— 15x Goblet Squats (Rx)

— 20x American Swings (Rx)

CASH-OUT: 500m Run

Box Rx: 24/20, +30/24

KB Rx: 40-45/25-30, +50-55/35-40

STR B: Shoulder Press (SEE ABOVE)

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12/01/2019

Angelino CrossFit – CrossFit

OLYMPIC LAB

SUNDAYS SCHEDULE: OLYMPIC LAB @ 8:30AM — CROSSFIT @ 9:30 — WOD+STRETCH @ 10:30AM

** OLYMPIC LAB WOD **

STRENGTH: Take 25-30 minutes to complete the following.

A. Take 10-minutes to drill the following as many times as you can, practicing good form and pace.

— 1x Snatch Pull

— 1x Hang Power Snatch

— 1x Overhead Squat

B. Find 3-REP MAX for the Snatch (squat included).

— Record in Wodify!

— Allow for 3-failed attempts

C. With the time left, practice the Jerk.

— Complete sets of 3-REPS at a time.

— Use a weight you can drill practice good form

— Increase a little weight as you go

— Record in Wodify!

WOD: For Rounds & Reps ** SEE BELOW **

OLWOD: Metcon (AMRAP – Rounds and Reps)

11-minute AMRAP:

— 5x Deadlifts (Rx)

— 5x Push-Ups or Ring Dips (Rx+)

— 5x Strict Pull-Ups (Rx+)

Bar: Rx 135/115, +185/135 and Above!

OLY B: Snatch (SEE BELOW)

OLY C: Push Jerk (SEE BELOW)

OLY C: Split Jerk (SEE BELOW)

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following.

A. Overhead Squats: athletes with less experience or physical restrictions can do Front Squats using the same options

— Option #1: Build up to 1 heavy rep

— Option #2: 5×3 @ 75-90% of 1RM

— Option #3: 5×5 @ 50-60% of 1RM

B. Complete 3-Rounds:

— 10x Overhead Barbell Lunges

— 50m Overhead Plate Carry

WOD: For Time ** SEE BELOW **

CFWOD: Metcon (Time)

7-Rounds:

— 100m Farmers Carry (Rx)

— 10x Power Cleans (Rx)

Barbell: Rx 95/65, +115/75, ++135/85

KB/DB: 2-weights 40-45/25-30, +50-55/25-30

STR A: Overhead Squat (SEE BELOW)

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