CrossFit Wod

08/14/2020
CROSSFIT
** CANCELLED FOR TODAY -- ZOOM CROSSFIT @ 12:00 PM - LIVE WORKOUT WITH COACH KARLOS ** MEETING ID: 530-455-6544 -- SEE EMAIL FOR PASSWORD ** PLEASE RESERVE ON WODIFY ** RESERVATIONS CLOSE 24-HR BEFORE CLASS START ** ** CANCELLED FOR TODAY **

A. STRENGTH: Complete 4-Rounds of the following.

-- 8x Push Press (Use Moderate Weight)**
-- 10x Pike Push-Ups
-- Rest 1-Minute in between sets.

**PLEASE DO NOT DROP THE BARBELLS! THEY WILL BREAK! Thank you!

WOD: For Time

Rep Scheme: 3-9-15-21-15-9-3x of...

-- Burpees
-- Wall Ball Toss (Rx 20/14)
-- 50m Run in between each set (To Magnolia/Whitsett and Back)

@HOME WOD: For Time

Rep Scheme: 3-9-15-21-15-9-3x of...

-- Burpees
-- Squat Jumps
-- 50x Jumping Jacks in between each set.
Push Press (SEE ABOVE)
Metcon (Time)
SEE ABOVE

06/17/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** CANCELLED **

** WOD + MOBILITY @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

Rep Scheme: 2-4-6-2-4-6-2-4-6..

— No Push-Up Burpees

— Alternating Single Leg Romanian Deadlifts (Each Side)

— Alternating

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 3 Rounds:

– 10 Leg Lifts

– 10 V-ups

– 10 Situps

– 10 Russiant Twists

– 10 Knee Tucks

– 10 Side Plank twists right

– 10 Side Plank twists left

C. WOD: SEE BELOW

WOD: Metcon (Time)

15-12-9-6-3 of..

– Weighted Clusters (Clean into a Thruster)

– Pushups w/ two shoulder taps

06/16/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** WOD @ 8:30 AM – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 3x Inch Worms + 1x Push-Up

— 6x Alternating Lunges

— 9x Air Squats

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-minute EMOM

— Complete 100x Push-Ups before time ends

— Every Minute on the Minute at the 40-second mark complete 5x Pike Push-Ups.

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP:

— 12x Burpees

— 16x Jump Lunges

— 20x V-Ups

06/15/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** CROSSFIT @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** CANCELLED **

** WOD + MOBILITY @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

Rep Scheme: 2-4-6-2-4-6-2-4-6..

— No Push-Up Burpees

— Alternating Single Leg Romanian Deadlifts (Each Side)

— Alternating

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-Minute EMOM (40-seconds ON/20-seconds OFF)

— Minute #1: Weighted Presses From Lunge Position (Right)

— Minute#2: Weighted Sit-Ups

— Minute#3: Weighted Presses From Lunge Position (Left)

— Minute#4: Squat Hold

C. WOD: SEE BELOW

WOD: Metcon (Time)

10-Rounds: Complete the following three descending ladders going in order. **See below for example of a round.

— Weighted Swings: 30-27-24-21-18-15-12-9-6-3x

— Weighted Squats: 20-18-16-14-12-10-8-6-4-2x

— Pike Push-Ups: 10-9-8-7-6-5-4-3-2-1x

**Example of Round #4:

— 21x Weighted Swings

— 14x Weighted Squats

— 7x Pike Push-Ups

06/14/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM WORKOUT @ 8:30 AM WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minute AMRAP

— 10x Jumping Jacks

— 10x Air Squats

— 10x No Push Up Burpee

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. WOD: SEE BELOW

C. MOBILITY: Stay tuned after the WOD for Mobility training (that includes stretching!!) with Coach Jonathan.

WOD: Metcon (AMRAP – Rounds and Reps)

COACH KARLOS’ BIRTHDAY WOD

19 Minute AMRAP:

— Buy in: 85x Mountain Climbers Knees to chest

— 35x Burpees

— 35x Squats

— 35x Situps

— 35x Pushups

— 35x Sit Outs

*** DO NOT REPEAT Mountain Climbers: After 35x Sitouts, start at Burpees***

06/13/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** ZOOM LIVE WORKOUT @ 12:00 PM ((NOON)) WITH COACH JONATHAN ** MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

Warm-Up: 5-Minutes

— Minute 1: High Knees

— Minute 2: Alternating Spider Lunges

— Minute 3: Good Mornings

— Minute 4: Hand Plank Shoulder Taps

— Minute 5: Butt Kicks

Stretch: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-Minute EMOM (40-Seconds ON/20-Seconds OFF)

— Minute #1: Deadbugs

— Minute #2: Pike Pushups

— Minute #3: Ski Jumps

C. WOD: SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

— 100x Shoulder Taps

— 100x Mountain Climbers

— 75x Air Squats

— 75x Squat Jacks

— 50x Weighted Swings (1)

— 50x Straight Legged Sit-Ups

IF YOU DON’T HAVE ANY WEIGHTS for the weighted movements, substitute the movements with the following:

1. Jumping Lunges

06/12/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** STRENGTH + WOD @ 12:00 NOON – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** STRENGTH + WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

Rep Scheme: 2-4-6-8-10-12..

— Inch Worms + 1x Push-Ups

— Air Squats (2-Second Pause @ Bottom)

— Updog/Downdog Combo

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 10-Minute Cap

— 100x Alternating Lunges

— 50x Sit-Ups

C. WOD: See Below

WOD: Metcon (Time)

5 Rounds:

— 10x Weighted Deadlifts (1)

— 12x Weighted Cleans (2)

— 14x Weighted Shoulder to Overhead (3)

** If you do not have weights, substitute the above weighted movements with:

1. Alternating Single Leg Romanian Deadlifts (Total)

2. Squat Jumps

3. Hand Release Push-Ups

06/11/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

** WOD + MOBILITY @ 8:30 AM – LIVE WORKOUT WITH COACH KARLOS ** ZOOM MEETING ID: 530-455-6544 — SEE EMAIL FOR PASSWORD **

** WOD @ 5:30 PM – LIVE WORKOUT WITH COACH JONATHAN ** ZOOM MEETING ID: 228-518-6099 — SEE EMAIL FOR PASSWORD **

A. COACH GUIDED WARM-UP/STRETCH: If you are working out on your own, complete the following warm-up and stretch before the workout.

WARM-UP: 5-Minute AMRAP (As Many Rounds As Possible)

— 5x Inch Worms (No Push-Up)

— 5x Air Squats (3-Second Hold at Bottom)

— 5x Push-Ups

STRETCH: Alternate between Sumo Squats to Updog/Downdog to Spider Lunge Variations on both sides.

B. STRENGTH: 12-minute Tabata (30-second ON / 10-seconds OFF)

— Minute 1: Squat Jumps (3-Second Hold at Bottom)

— Minute 2: Weighted Strict Shoulder Press (1)

— Minute 3: Plank Hold (Hands or Elbows)

** REPEAT 3 MORE TIMES **

C. WOD: SEE BELOW

WOD: Metcon (No Measure)

PART A: Complete the following as fast as you can.

Rep Scheme: 21-15-9x

— Weighted American Swings (1)

— Burpees

*** AT THE 9-MINUTE MARK ***

PART B: 10 Minute AMRAP

— 20x Weighted American Swings (1)

— 10x Burpees

** If you do not have weights, substitute the above weighted movements with:

1. Squat Jumps