CrossFit Wod

02/28/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Sumo Deadlifts — Record in Wodify!

— Option 1: 4×12 @55-70% of 1RM

Superset with 5-8x Squat Jumps or Knee Jumps (jumps from knees up to feet)

— Option 2: 5×3 @80-95 % of 1RM

Superset with 5-8x Squat Jumps or Knee Jumps (jumps from knees up to feet)

— Find 1,3 or 5RM

B. Go for 4-5-Rounds:

— 10x Good Mornings (Use a light to moderate weight)

— 10x Dumbbell Step-Ups (Use a challenging weight and height – do not compromise your form)

WOD: Metcon (Time)

For Time

5-Rounds:

— 300m Run

— 6x Dumbbell/Kettelbell Thrusters (Rx)

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

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR A: Sumo Deadlift

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02/27/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Barbell Floor Press — Record in Wodify!

— Option 1: 4×12 @ 55-70% of 1RM

— Option 2: 5×5 @ 75-90% of 1RM

— Option 3: Find 1, 3, or 5 RM

B. Complete 4 to 5-Rounds of the following.

— 10x Underhand Barbell Rows (5-second to descent) — Record in Wodify!

— 9 to 12x Dips (Most challenging variation)

WOD: Metcon (AMRAP – Reps)

14-Minute AMRAP: 3×4-Minute Rounds with 1-Minute breaks in between each round. Complete 2-rounds in 4-minutes and with the remaining time, complete as many Double Unders as you can before the next round. Score is total number of DOUBLE UNDER reps.

2-Rounds:

— 7x Shoulder to Overhead (Rx)

— 7x Back Rack Lunges (Rx)

— 7x Toes to Bar (Rx+ Skill)

— 7x Chin Ups (Rx+ Skill)

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

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR A: Floor Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

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02/26/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Running: 4x300m Runs — Record best time in Wodify!

B. Box Jumps

-Option 1: 5×5 @ a set height

-Option 2: Find a MAX height box Jump

C. Broad Jumps

-Option 1: 5×3 Broad Jumps

-Option 2: 1 Broad Jump for MAX distance

-Option 3: 3x Broad Jumps for MAX distance

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

4- Rounds:

— 5x Devils Press (Rx)

— 10x Barbell Complex (Rx *See Below)

Barbell Complex: Deadlift + Hang Power Cleans

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

DB: Rx 35-40/20-25, +45-50/30-35

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR A: 300m Run (Time)

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02/25/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 12-Minute EMOM (40-seconds ON/20-seconds OFF)

— Minute 1: Toes-to-Bar (Scale as needed)

— Minute 2: Standing Side Bends (Right)

— Minute 3: Standing Side Bends (Left)

— Minute 4: Forearm Weighted Plank

B. Complete 4-5-Rounds of the following. Work up to a set weight then begin your working sets. Record in Wodify!

** Experienced Athletes:

— 8x Behind the Neck Push Presses

— 8x Overhead Squats

** Less Experienced Athletes:

— 8x Push Presses

— 12x Front Squats

WOD: For Rounds and Reps — SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

— 16x Double Kettelbell Hang Cleans (Rx)

— 32x Double Unders (Rx+ Skill) or 96x Singles

— 16x Double Kettelbell Front Rack Lunges

— 32x Knee to Elbow MT Climbers (Total)

KB: Rx 40-45/26.5-30, +50-55/35-40

** PLEASE DO NOT DROP THE WEIGHTS VIOLENTLY **

STR B: Overhead Squat

STR B: Behind the Neck Push Press

STR B: Push Press

STR B: Front Squat

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02/24/2020

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Bench Press:

— Option 1: 10×3 @ 65-75% of 1RM (Go for fast and explosive reps)

— Option 2: 5×5 @ 75-90% of 1RM

** Record in Wodify!!

B. Complete 3 to 4-Rounds of the following.

— 5-8x Clap Push Ups (Modify as Needed)

— 10x Dumbbell Reverse Flys (Do not go Heavy!)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

CASH-IN: 500m Sandbell Run (Rx)

Rep Scheme: 15-9-3x

— Devils Press (Rx)

— Pull Ups (Rx+ Skill)

CASH-OUT: 500m Sandbell Run (Rx)

SB: Rx 25/20, +30/25

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

STR A: Bench Press (SEE ABOVE)

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02/23/2020

Angelino CrossFit – CrossFit

NOTE

SUNDAY’S CLASS SCHEDULE:

— 8:30 AM OLYMPIC LAB

— 9:30 AM CROSSFIT

— 10:30 AM WOD + STRETCH

** DON’T FORGET TO RSVP ON THE WODIFY APP… NOW! **

OLYMPIC LAB

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

A. 12-Minute EMOM: Stay relatively light. Make sure to maintain good form and technique.

— Minute 1: 5-10x Snatch High Pull

—Minute 2: 5-10x Power Snacth

— Minute 3: 5-10x Snatch Balance

B. Practice the following complex with the remaining time drilling perfect form.

— Find a 1RM Snatch

WOD: For Time (SEE BELOW)

OLY: Metcon (Time)

3 rounds

50m Farmers Carry

10 front squats(115lb)

50m front rack carry

10 T2B

50m front rack carry

10 Burpee over bar

Barbell RX:95/65, +115/75

Kettellbell RX: 40-45/26.5-30, +50-55/35-40

STR B: Snatch

CROSSFIT

STRENGTH: Take about 25-minutes to complete the following

A. Box Back Squats:

— 8×3 @ 75-85 % of 1RM

B. Sumo Deadlifts:

— 6×2 @75-85% of 1RM

** Record in Wodify!**

C. Go for 4-Rounds: Use same weight for both lifts.

— 8x Jefferson Curls

— 8x Jump Squats

—8x Russian Swings

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

CASH-IN: 800m Run

2-Rounds

— 15x Toes-to-Bar (Rx+ Skill)

— 15x Sit-Outs

— 15x Burpees

CASH-OUT: 800m Run

STR A: Box Back Squat

STR B: Sumo Deadlift

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02/22/2020

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25-minutes to complete the following.

A. 10-Minute EMOM — Complete as many reps as you can.

— Minute #1: Push-Ups (Most challenging variation)

— Minute #2: Rest

— Minute #3: Strict Pull-Ups (Most challenging variation)

— Minute #4: Rest

B. 9-Minute Tabata (20-seconds ON — 20-seconds OFF)

— Minute #1: Bicycles

— Minute #2: Weighted Russian Twists (Athlete’s Choice)

— Minute #3: Hollow Body Rocks

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

For Time (12-Minute Cap)

300m Double Farmers Carry (30 pts)

30x Hang Kettelbell Snatches (total)

200m Double Rack Carry

20x Hang Kettelbell Cleans (total)

100m Double Rack/Farmers Carry

10x Goblet Squats

RX 40-45/26.5-30, +50-55/35-40

CARDIO WOD

Part A: 8×1:00 Running Intervals (1-Minute rests)

Work within the Gear 4 range (nasal inhale/mouth exhale)

Part B: 8-Minutes total

-Minute 1: Burpees

-Minute 2 : Jump Squats

-Minute 3: Sit Outs

-Minute 4: Jump Lunges

Part C: 8-Minutes Total

-Minute 1: Hang Dumbbell Clean and Press

-Minute 2: Sumo Deadlift High Pulls

-Minute 3: Dumbbell Front Squats

-Minute 4: Kettelbell Step Ups

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