CrossFit Wod

11/16/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 3-REP MAX for the Clean & Jerk (Full Squat Clean + Push Jerk or Split Jerk):

— Allow for 3-FAILED ATTEMPTS before moving on.

— Record in Wodify!

— COACH’S NOTE: Barbell Etiquette — Do your best to set the barbell down on the floor instead of dropping the bar from up high. ONLY drop the barbell when you start loading a lot of weight.Power Cleans: The last 2-sets of 8-reps should be your working (heaviest) sets.

** Beginners: Work on the 5×5 Power Clean + Front Squat + Overhead Press; increasing weight throughout and focusing on the transition.

B. If you finish early and there is time left, superset the following as many times as possible.

— Accumulate 60-seconds of Hollow Body Hold Variations

— Accumulate 60-seconds Crab Hold

— 30x Russian Twists with Any Weight of Choice and Elbows Locked Out

WOD: For Time

4-Rounds:

— 15x American KB Swings (Rx 40-45/26.5,+50-55/35)

— 10x Ring Dips (Rx+) or Tricep Dips

— 5x Burpees

— 10x Pull-Ups (Rx+ No Assistance)

— 15x Goblet Squats

STR A: Clean and Jerk (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE

Read More

11/15/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Spend 5-minutes to PRACTICE any Handstand Hold.. try the Tripod Hold if you are having a hard time going upside down.

B. Spend 15-minutes to Superset the following exercises as many times as you can.

— 10x Bent Over Rows (Use a bar with moderate to high weight)

— 15x Band Pull Aparts

— 15x Banded Passthroughs (slow controlled reps)

— 10x Strict Shoulder Presses (Use DB’s or KB’s – moderate to high weight)

** REST 1 to 2-MINUTES **

WOD: For Time

3-Rounds:

— 12x Handstand Push-Ups (Rx+)

— 16x Deadlifts (Rx 185/135,+225/155

— 20x V-Ups

WOD: Metcon (Time)

SEE ABOVE

Read More

11/14/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Using 80% of your 1-REP MAX for your Back Squat and Deadlift, complete the following in an explosive manner.

— 5×5 Box Back Squats (Use Back Squat %)

— 5×3 Sumo Deadlifts (Use Deadlift %)

B. If you finish early and there is time left, complete as many rounds of the following:

— 1-minute Handstand Practice (Any Variation)

— 10x Squat Drop into a Jump

— 1-minute DB/KB Shrugs (go heavy!)

— 10x Hollow Rocks

— REST 1 to 2-minutes

WOD: For Rounds and Reps

16-minute AMRAP (Including rests):

— 12x Box Jumps (Rx 24/20,+30/24)

— 12x Russian KB Swings (Rx 40-45/26.5,+50-55/35)

— 12x Wall Balls (Rx 20-25/14-16)

Time Scheme:

— 3-MINUTE AMRAP

— REST 1-MINUTE

— 3-MINUTE AMRAP

— REST 2-MINUTES

— 3-MINUTE AMRAP

— REST 1-MINUTE

— 3-MINUTE AMRAP

WOD : Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

STR A: Back Squat (SEE ABOVE)

STR A: Deadlift (SEE ABOVE)

Read More

11/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 1-REP MAX for the Bench Press.

— Allow for 3-failed attempts before moving on. Make sure you have someone to spot you!!!

— Record in Wodify!!

** Beginners: 5×10 Floor Presses (Start light and increase throughout) **

B. With the remaining time, Handstand Practice by mastering the TRIPOD hold.

…OR…

C. Accumulate 100x Dips of any variation.

WOD: For Time

2-Rounds:

— 30x Butterfly Sit-Ups

— 30x Push Presses**

— 30x Back Squats**

— 30x Push-Ups

** A 10x BURPEE PENALTY if you drop the barbell from anywhere between the shoulders and up. You are allowed to let go of the barbell at any time during the barbell movements just as long as you are setting on the ground or releasing the barbell from the front like at the top of the Deadlift. — Rx 115/70

STR A: Bench Press (SEE ABOVE)

STR A: Floor Press (BEGINNERS)

WOD: Metcon (Time)

SEE ABOVE

Read More

11/12/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 3-REP MAX for the Front Squat. Allow for 3 FAIL ATTEMPTS before moving on. Make sure to record in Wodify!

B. With the time left, complete as many sets as you can of the following using the same barbell (& weight) for all three movements:

— 10x Front Rack Lunges (5x Each Side)

— 45 to 60-second Overhead Barbell Hold

— 5x Good Mornings (Go Sloooow!)

WOD: Veterans Day WOD ** SEE BELOW **

STR A: Front Squat (3-REP MAX)

WOD: Armistice (AMRAP – Rounds and Reps)

11 minute AMRAP:

— 11x Power Cleans (Rx 135/95)

— 11x Burpees Over the Bar

— 19x Deadlifts

— 18x Pull-Ups (No Assistance)
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Read More

11/09/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-minute AMRAP:

— 11x Plank To Push-Up (Rx+ Add Push-Up)

— 9x Pull-Ups (Any Variation)

** REST 2-MINUTES **

B. 9-minute AMRAP:

— 11x Alternating Side Planks (Rx+ Add a Push-Up)

— 9x Bent Over Rows (Use DB or KB)

WOD: Laurent’s Birthday WOD – For Time

— 500m Run

— 25x SB Slams (Rx 25/20,+30/25)

— 25x Air Squats

— 5x Burpee Pull-Ups

— 100m Run

— 5x Burpee Pull-Ups

— 25x Air Squats

— 25x SB Slams

— 500m Run

WOD: Metcon (Time)

SEE ABOVE

Read More

11/08/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Allow for 20 to 25-minutes to complete the following.

Complete [A] and [B] in an explosive manner, increase weight throughout, and record heaviest lift in Wodify!

A. 4×4 Front Squats @ 75-80%

— Superset with 8x Kipping Pull-Ups (Rx+ Chest-to-Bar)**

B. 4×4 Back Squats @ 75-80%

— Superset with 8x Handstand Push-Ups (Rx+ Strict)**

** Modify the gymnastic skills as needed with any other variation.

WOD: Adela’s Birthday WOD – For Time

4-Rounds:

— 32x Double Unders (Rx+ Skill) or 86x Singles

— 11x Chest-to-Floor Push-Ups (Lock the elbows at the top!)

— 8x Squat Cleans (Rx 115/75,+135/85,++155/95)

STR A: Front Squat (SEE ABOVE)

STR B: Back Squat (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE

Read More