CrossFit Wod

03/29/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

-5x No Push Up Burpees

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (Time)

For Time

10-Rounds

10x No Push Up Burpees

10x Knee to Elbow MT Climbers

10x Jumping Jacks

WOD: Metcon (Time)

For Time

10-Rounds

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

10x BackPack Ground to Overheads

20x Knee to Elbow MT Climbers

CROSSFIT

Belly/Booty Workout for the week!

15-Minute EMOM (45s On/15s Off)

-Minute 1: Side Crunch (right)

-Minute 2: Side Crunch (left)

-Minute 3: Side Hip Raise (right)

-Minute 4: Side Hip Raises (left)

-Minute 5: Plank on Hands

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03/29/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (AMRAP – Rounds and Reps)

For Rounds and Reps

12-Minute AMRAP

20x Alt Single Leg Romanian Deadlifts

20x Elbow To Hand Plank

20x Air Squats

20x Knee Tucks

WOD: Metcon (AMRAP – Rounds and Reps)

For Rounds and Reps

12-Minute AMRAP

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

14x BackPack Zercher Squats

14x BackPack Zercher Lunges (total)

14x Hand Release Push Ups

14x Knee Tucks

CROSSFIT

Belly/Booty Workout for the week!

15-Minute EMOM (45s On/15s Off)

-Minute 1: Side Crunch (right)

-Minute 2: Side Crunch (left)

-Minute 3: Side Hip Raise (right)

-Minute 4: Side Hip Raises (left)

-Minute 5: Plank on Hands

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03/28/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (Time)

For Time

50x Hand Release Push Ups

100x Jumping Jacks

50x Bulgarian Split Squats (total)

100x Knee to Elbow MT Climbers

50x Step Ups

**Take your time! Break up the reps!

WOD: Metcon (Time)

For Time

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

40x Back Back Strict Presses

100x Knee to Elbow MT Climbers

40x BackPack Back Rack Jump squats

100x Jumping Jacks

40x Backpack Back Rack Lunges

CROSSFIT

Belly/Booty Workout for the week!

15-Minute EMOM (45s On/15s Off)

-Minute 1: Side Crunch (right)

-Minute 2: Side Crunch (left)

-Minute 3: Side Hip Raise (right)

-Minute 4: Side Hip Raises (left)

-Minute 5: Plank on Hands

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03/27/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (Time)

For Time

100x Burpees

**Take your time! Break up the reps!

WOD: Metcon (Time)

For Time

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

50x BackPack American Swings (with whatever method you like take the bag from the ground and up over your head starting back to the ground every rep)

50x Burpees

CROSSFIT

Belly/Booty Workout for the week!

12-Minute EMOM (45s On/15s Off)

-Minute 1: Side Plank and Twist (right)

-Minute 2: Side Plank and Twist (left)

-Minute 3: Kneeling Kickback Pulses (right)

-Minute 4: Kneeling Kickback Pulses (left)

-Minute 5: Hollowbody Rocks

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03/26/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (AMRAP – Rounds and Reps)

17-Minutes total

**3-5x Minute Rounds with 1-Minute Rest in between

5-Minute AMRAP

**Count Total Rounds and Reps for all AMRAPs and combine scores at the end

5x Hindu Push Ups

10x Jump Squats

1-Minute Rest

5-Minite AMRAP

5x Push Ups with Arm Raise In Front

10x BackStep Lunges

1-Minute Rest

5-Minute AMRAP

5x Reverse Burpees

10x Step Ups

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

20x BackPack Ground to Overheads (with whatever method you like take the bag from the ground and up over your head starting back to the ground every rep)

40x Bear Crawl Steps

60x Knee to Chest MT Climbers

CROSSFIT

Belly/Booty Workout for the week!

12-Minute EMOM (45s On/15s Off)

-Minute 1: Side Plank and Twist (right)

-Minute 2: Side Plank and Twist (left)

-Minute 3: Kneeling Kickback Pulses (right)

-Minute 4: Kneeling Kickback Pulses (left)

-Minute 5: Hollowbody Rocks

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03/25/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

10x Chair Dips

20x Bulgarian Split Squats (total)

10x Diamond Push Ups

20x Sit Outs

WOD: Metcon (AMRAP – Rounds and Reps)

13-Minute AMRAP

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

12x Backpack Back Squats

12x No-Push Uo Burpees

12x Backpack Lunges (total)

12x Knee to Elbow MT Climbers

CROSSFIT

Belly/Booty Workout for the week!

12-Minute EMOM (45s On/15s Off)

-Minute 1: Side Plank and Twist (right)

-Minute 2: Side Plank and Twist (left)

-Minute 3: Kneeling Kickback Pulses (right)

-Minute 4: Kneeling Kickback Pulses (left)

-Minute 5: Hollowbody Rocks

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03/24/2020

Angelino CrossFit – CrossFit

Warm-up

4-Minute AMRAP

-10x Air Squats

-5x Inchworms + 1x Push Up

-10x MT Climbers (total)

-5x No-Push Up Burpees

**Stretch

-1-Minute: Up/Down Dog

-1-Minute ea: Spider Lunges

WOD: Metcon (Time)

8-Rounds for Time

6x Air Squats

6x Knee to Elbow Push Ups

6x Leg Raises

6x Lunges

6x No-Push Up Burpees

WOD: Metcon (Time)

6-Rounds For Time

Use a heavy back pack!

If you do not have have anything to fill your backpack up with talk to Coach Karlos about renting Sandbells!

10x BackPack Complexes

(1x Hang Power Clean + 2x Lunges)

10x Sit Outs

CROSSFIT

Belly/Booty Workout for the week!

12-Minute EMOM (45s On/15s Off)

-Minute 1: Side Plank and Twist (right)

-Minute 2: Side Plank and Twist (left)

-Minute 3: Kneeling Kickback Pulses (right)

-Minute 4: Kneeling Kickback Pulses (left)

-Minute 5: Hollowbody Rocks

Read More