CrossFit Wod

07/21/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Seated Box Jumps:

— Option 1: Build up to a MAX Height Seated Box Jumps

— Option 2: 5×3 Jumps at a Set Height

**Record in Wodify!

B. Complete 3-Supersets with the time left:

— 10x Side Step Lunges w/ a Dumbbell (Total)

— 10x Bulgarian Split Squats (Each Side)

WOD: For Time — SEE BELOW

STR A: Max Height Box Jump (Distance)

Max Height Box Jump

CFWOD: Metcon (Time)

Complete the ascending ladder:

Rep Scheme: 5, 10, 15x of…

— Sumo Deadlifts @ 1.5x bodyweight

— Toes to Bar (Rx++ Skill) or Knee Raises (Modify as needed)

— Double Kettelbell or Dumbbell Push Press

Rx Bar: Example – if you weight 100-lb use 150-lbs instead.

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

OLYMPIC LAB

OLYMPIC LAB @ 8:30AM

PART A: Take 20-minutes to find a 1-REP MAX OR 3-REP MAX for the following two lifts. Allow for three (3) failed attempts before quitting. Don’t forget to record your lifts in Wodify!

— Power Snatch

— Hang Snatch

PART B: With the remaining time, complete the following sets using medium to heavy weight. Keep the same weight for all three (3) sets for each lift. Record in Wodify!

— 5×3 Overhead Squats

— 3×5 Snatch Grip Deadlifts

PART C: WOD — CrossFit Benchmark — “Grace” — SEE BELOW

PT. A: Power Snatch (SEE ABOVE)

PT. A: Hang Snatch (SEE ABOVE)

PT. B: Overhead Squat (SEE ABOVE)

PT. B: Snatch Grip Deadlift (SEE ABOVE)

OLWOD: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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07/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD A: For Rounds and Reps

8-Minute AMRAP

— 20x Sandbell Slams (Rx 25/20, +30/25)

— 20x Step Ups

— 20x Sit Outs

** REST 3-MINUTES **

WOD B: Total Kettelbell Swings Reps

8-Minute AMRAP: 3-Rounds, then with remaining time, accumulate as many reps as possible of Single Alt Kettelbell Swings:

— 12x Sump Deadlift High Pulls

— 12x Alt Hang Kettelbell Clean and Press

— 12x Goblet Squats

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

** REST 3-MINUTES **

WOD C: For Time

— 800m Run

— 100x Walking Lunges

WOD A: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

WOD B: Metcon (AMRAP – Reps)

SEE ABOVE

WOD C: Metcon (Time)

SEE ABOVE

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07/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following as a class. Take a 1 to 2-minute break in between TABATAS. OPTIONAL: For an extra challenge, use a weight on the exercises like Russian Twist and Sit-Ups

A. TABATA #1: 6-minutes

— Minute #1: Leg Raises

— Minute #2: Russian Twist

B. TABATA #2: 6-minutes

— Minute #1: Sit-Ups

— Minute #2: Bicycles

C. TABATA #3: 6-minutes

— Minute #1: Push-Ups

— Minute #2: Superman Hold

WOD: David A.’s Birthday WOD — For Time — SEE BELOW

** HAPPY BIRTHDAY DAVID!!**

WOD: Metcon (Time)

David A.’s Birthday WOD

7-Rounds:

— 4x Handstand Push-Ups (Rx++)

— 50m Double Weight Farmers Carry

— 4x Deadlifts

— 50m Overhead Plate Carry

— 4x Power Cleans

— 50m Double Weight Farmers Carry

— 4x Squat Cleans

— 50m Overhead Plate Carry

— 4x Hang to Overhead

CASH-OUT: 39x DB Curls (Each Side — Not part of time)

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

KB Rx: 40-45/25.6-30, +50-55/35-40

Plate Rx: 35/25, +45/35
***Allow at least 20-minutes (cap of over 25-minutes)

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07/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25 minutes to complete Part A and if there is time left complete as much as you can of Part B.

A. Bench Press (Record in Wodify!)

— Option 1: 5×4 Bench Press @ 80-85% of your 1-REP MAX

— Option 2: 5×6 Bench Press @ 70-75%

— Option 3: 5×8 Bench Press @ 60-65%

B. With the remaining time, Superset the following as many times as you can:

— 6x Underhand Grip Bent Over Rows (Use a challenging weight — Record in Wodify!)

— 6x Ring Dips (Modify as needed)

— REST 1 to 2-minutes

WOD: For Time — SEE BELOW

STR A: Bench Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

Underhand Grip

WOD: Metcon (Time)

3-Rounds (20-minute Cap):

— 10x American KB Swings

— 500m Run

— 10x Goblet Squat Thrusters

— 5x Pull-Ups

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

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07/17/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

6-Rounds (Working Sets):

— 7x Back Squats**

— 7x Strict Pull-Ups / Chin-Ups (Modify as need — Ask coach for recommendations)

— 7x Romanian Deadlifts**

**Weight Options: Start both lifts at a medium weight and increase weight throughout. Try increasing weight each round, use the racks if necessary. Record your heaviest lifts in Wodify!

— Option #1: Use the same barbell for both lifts and increase weight throughout.

— Option #2: Use two separate bars and increase weights throughout.

WOD: David F.’s Birthday WOD — For Rounds and Reps — SEE BELOW

**HAPPY BIRTHDAY DAVID!!**

STR: Back Squat (SEE ABOVE)

STR: Romanian Deadlifts (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

David F.’s Birthday WOD

11-minute AMRAP:

— 7x Squat Cleans (Modify: Power Clean + Front Squat)

— 13x V-Ups

Bar Rx: 95/65, +115/75, ++135/85, +++155/95 & up!

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07/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Split Jerk (Beginners to Intermediate Athletes: Push Jerk):

— Option #1: Find a 1 REP-MAX (Allow for three failed attempts)

— Option #2: 5×3 @ 80-85% (Take 3-4 sets to build up to percentage)

— Option #3: 5×5 @ 70-75% (Take 2-3 sets to build up to percentage)

**RECORD IN WODIFY**

B. With the time left, complete as many sets as you can of the following:

— 10x Seated Dumbell Press

— 8x Reverse Dumbell Flys (Seated or Standing)

— 10x Dumbbell Chest Flys (Laying on Bench)

— Submax Dips (Hardest Variation)

WOD: For Time — SEE BELOW

STR A: Push Jerk (SEE ABOVE)

STR A: Split Jerk (SEE ABOVE)

WOD: Metcon (Time)

For Time (20-minute cap):

— 300m Run

— 100x Butterfly Sit-Ups

— 50x Wall Balls (Rx 20/14,+25/16)

— 50x Hand Release Push-Ups

— 100x Double Unders (Rx++ Skill) or 300x Singles

— 300m Run

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07/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the both parts A and B.

A. Sumo Deadlifts (Spend 10 to 15-mins):

— Option #1: Find a 1 REP-MAX (Allow for three failed attempts)

— Option #2: 5×5 @ 80-85% (Take 3-4 sets to build up to percentage)

— Option #3: 5×8 @ 70-75% (Take 2-3 sets to build up to percentage)

**RECORD IN WODIFY!**

B. Complete at least three (3) sets of the the following SUPERSET (Spend about 10-mins):

— 8x Barbell Hip Raises (Go Heavy!)

— 6x Rack Pulls Below Knee (Go Heavy!)

— 4x Strict Pull-Ups (Go with most challenging variation — Ask coach for recommendations)

— REST 60 to 90-minutes

**RECORD IN WODIFY!**

WOD: For Rounds and Reps — SEE BELOW

STR A: Sumo Deadlift (SEE ABOVE)

STR B: Hip Raises/Thrusts (SEE ABOVE)

STR B: Rack Pull (SEE ABOVE)

**FROM BELOW THE KNEE

WOD: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP:

— 50m Single-Arm Front Rack Carry (10-pts — Switch arms at the corner)

— 5x Floor Presses

— 10x DB/KB Hang to Overhead (5x Each Side)

Bar: Rx 95/65, +115/75, ++135/85, +++155/95 and Up!

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

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