CrossFit Wod

03/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Bench Presses @ 75% of 1-REP MAX

— 2×10 @ 65-70% of 1 REP-MAX

— 2×8 @ 70-75%

— 3×6 @ 75-80% (Record in Wodify!!)

B. With the remainder of time, Superset the following with the remaining time

— 5x Good Mornings (Start light to moderate weight and increase throughout)

— 5x Push-Ups (Hold top and bottom of Push-Up for 3-seconds each)

— 5x Strict Chin-Ups (Use bands if necessary – NO KIPPING!)

— REST

WOD: For Time — SEE BELOW —

STR: Bench Press (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

1-Round:

— 5x Handstand Push-Ups (Rx+) or Burpees

— 100x Butterfly Sit-Ups

— 5x HSPU or Burpees

— 75x Step-Ups (Rx 24/20)

— 5x HSPU or Burpees

— 50x American KB Swings (Rx 40-45/26.5-30,+50-55/35-40)

— 5x HSPU or Burpees

— 25x Box Jumps (Rx 24/20,+30/24)

— 5x HSPU or Burpees

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03/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Take 15-Minutes to complete 8-Supersets of the following:

— 4x Sump Deadlifts @ 75-80% of 1 Rep Max

— 25m Sprint

— Walk back for recovery and rest

** Record in WODIFY!

B. With the time left, practice the following Snatch Complex at a light to moderate weight.

— 2x Snatch Deadlifts + 2x Hang Power Snatch + 1x Snatch (from the ground) with a Pause in the Power position then drop into Overhead Squat

WOD: For Time — SEE BELOW —

STR A: Sumo Deadlift (SEE ABOVE)

WOD: Metcon (Time)

2-Rounds:

— 10x Snatch Grip Deadlifts (Rx 75/55,+95/65,++115/75)

— 20x Jumping Lunges (No Weight)

— 10x Hang Power Snatch

— 20x Chest-to-Floor Push Ups

— 10x Thrusters

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03/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Allow 25-minutes to complete the following. Take your rest between (A) and (B).

A. Take 8-minutes to find a heavy set of 3-STRICT SHOULDER PRESSES. Start light and increase throughout.

B. 8-Minute EMOM: 30-Seconds ON + 30-Seconds OFF (Rest)

— MAX Push-Jerks (No Split Jerks) – Stay between 60 to 70% of your 1RM.

C. If there is time left, complete the following TABATA as a class.

— 4-minute (20-seconds ON, 10-seconds OFF) of Strict Upright Rows (Use Clean Grip)

WOD: 15-minute AMRAP

— 300m Run

— 15x Toes-To-Bar (Rx) or Knee Raises

— 10x Hang Power Cleans (Rx 115/70)

— 5x Back Squats

STR A: Shoulder Press (SEE ABOVE)

STR B: Push Jerk (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

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03/16/2019

Angelino CrossFit – CrossFit

WOD A: Metcon (AMRAP – Rounds and Reps)

WOD A: Rounds and Reps

12-Minute AMRAP:

— 600m Run

— 12x Deadlifts (Rx 95/65,+115/75)

— 12x Push Press

— 12x Barbell Bent Over Rows

**REST 2-MINUTES BEFORE WOD B**

WOD B: Metcon (AMRAP – Rounds and Reps)

WOD B: For Rounds and Reps

12-Minute AMRAP:

— 500m Run

— 20x Alt Kettelbell Hang Clean and Press (Rx 40-45/26.5-30, +50-55/35-40)

— 20x Alt Kettelbell Snatches

— 20x Alt Kettelbell Lunges

**REST 2-MINUTES BEFORE WOD C**

WOD C: Metcon (AMRAP – Rounds and Reps)

WOD C: For Rounds and Reps

12-Minute AMRAP:

— 400m Run

— 28x Sit-Outs

— 28x Toes-To-Bar (Rx+) or Knee Raises (Rx)

— 28x Plank to Push-Ups

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03/15/2019

Angelino CrossFit – CrossFit

OPEN: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

OPEN: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

WOD: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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03/14/2019

Angelino CrossFit – CrossFit

WOD: Metcon (AMRAP – Reps)

Lauren’s Birthday WOD

35-Minute AMRAP (in a Teams of Four):

— American KB Swings (Rx 50-55/35-40)

— Box Jumps (24/20)

— Air Squats

— Push-Ups

— Burpees

— Pull-Ups

— Sit-Ups

— Row (Calories)

— Double-Unders (Or Singles)

— Wall Balls (20/14)

— SB Slams (Rx 25/20)

— Single Arm DB Push Press (Rx 45/35)

**As a team, complete a total of 1776 reps of all movements, in ANY order.

**Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

CROSSFIT

WOD: Lauren’s Birthday — “1776” — SEE BELOW

WOD XPRESS: 17-MINUTE AMRAP instead of the full time.

** After the WOD, allow some time to cool-down and stretch/foam roll.

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03/13/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD: Duncan’s Birthday — CrossFit Benchmark — “Kelly” — SEE BELOW

STRENGTH: After the WOD, work on the following Snatch Complex focusing on form and technique. Increase weight by little increments throughout.

— 2x Snatch Deadlifts + 2x Hang Power Snatch + 1x Snatch (from the ground) with a Pause in the Power position then drop into Overhead Squat

** After the Snatch Complex drills, allow time to cooldown and stretch/foam roll.

WOD: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

STR: Power Snatch (SEE ABOVE)

STR: Overhead Squat (SEE ABOVE)

STR: Snatch (SEE ABOVE)

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