CrossFit Wod

08/30/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 30-minutes to complete the following.

a. Circuit #1: 5-Rounds (Superset, rest at the end of the set)

— 3x Front Squats @ 75-85% (Keep the same weight throughtout)

— 5x Squat Jumps (Hold the bottom for 3-seconds)

b. Circuit #2: 5-Rounds (Superset, rest at the end of the set)

— 3x Back Squats @ 75-85% (Keep the same weight throughtout)

— 5x Drop Squats (Hold the bottom for 3-seconds)

B. WOD: For MAX Reps

14-minutes AMRAP

— 1-minute: MAX Plate Clean and Press (Rx 35/25,+45/35)

— 1-minute: MAX Wall Balls (Rx 20/14)

— 1-minute: MAX American KB Swings (Rx 40-45/26,+50-55/35-40)

— 1-minute: MAX Burpees onto Plate (Rx/Rx+ Use C&P Plate)

–1-minute: REST

STR: Back Squat (5×3 @ 75-85%)

STR: Front Squat (5×3 @ 75-85%)

WOD: Metcon (AMRAP – Reps)

14-minutes AMRAP

— 1-minute: MAX Plate Clean and Press (Rx 35/25,+45/35)

— 1-minute: MAX Wall Balls (Rx 20/14)

— 1-minute: MAX American KB Swings (Rx 40-45/26,+50-55/35-40)

— 1-minute: MAX Burpees onto Plate (Rx/Rx+ Use C&P Plate)

–1-minute: REST

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08/29/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minutes to complete the following; increase weight throughout.

a. Circuit #1: 4-Rounds

— 6x Deadlifts; Start @ 50-60%

— 8x Neutral Grip Standing DB Shoulder Press

b. Circuit #2: 3-Rounds

— 5x Strict Wide Grip Pull-Ups

— 10x Overhead Bar Hold Alternating Lunges

B. WOD: For Time (20-minute cap)

2-6-10-14-18-22 of:

— Hang Power Cleans (Rx 95/65,+135/95)

— Push Press

— Box Jumps (Rx 24/20,+30/24)

Cash-Out: 72x Air Squats (Included in time)

STR: Deadlift

WOD: Metcon (Time)

((20-minute cap))

2-6-10-14-18-22 of:

— Hang Power Cleans (Rx 95/65,+135/95)

— Push Press

— Box Jumps (Rx 24/20,+30/24)

Cash-Out: 72x Air Squats (Included in time)

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08/28/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 20-minute MB EMOM (including rest)

— 2-Minute EMOM: MAX MB Plank Hold – Plank with feet on MB AND hands (or elbows) on floor.

**REST 2-minutes**

— 3-Minute EMOM: 7x MB “Power” Clean and Press

**REST 2-minutes**

— 4-Minutes EMOM: 6x MB “Squat” Cleans

**REST 2-minutes**

— 5-Minutes EMOM: 5x Wall Ball “Holds” – Hold the bottom of the squat for 3-seconds

B. WOD: 18-minute AMRAP: Score is TOTAL Jump Rope including Cash-In, Cash-Out and “21-15-9” WOD. If you complete all the Jump Rope reps during the “21-15-9” part of the WOD you will add it to your final score (Rx will add 135 reps and Rx+ will add 45 reps). IF YOU DON’T complete ALL the jump rope reps during the WOD you will not add it to your final score. (( ๐Ÿ™ Sorry!!!))

CASH-IN: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

11-minute CAP to finish: 21-15-9x of…

— Double Unders (Rx+) or Singles (Rx Rep Scheme: 63-45-27)

— Toes-to-Bar (Rx+ No Band) or Knee Raises (Rx)

— Sandbell Slams (Rx 25/20,+30/25)

CASH-OUT: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

WOD: Metcon (AMRAP – Reps)

18-minute AMRAP: Score is TOTAL Jump Rope including Cash-In, Cash-Out and “21-15-9” WOD. If you complete all the Jump Rope reps during the “21-15-9” part of the WOD you will add it to your final score (Rx will add 135 reps and Rx+ will add 45 reps). IF YOU DON’T complete ALL the jump rope reps during the WOD you will not add it to your final score. (( ๐Ÿ™ Sorry!!!))

CASH-IN: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

11-minute CAP to finish: 21-15-9x of…

— Double Unders (Rx+) or Singles (Rx Rep Scheme: 63-45-27)

— Toes-to-Bar (Rx+ No Band) or Knee Raises (Rx)

— Sandbell Slams (Rx 25/20,+30/25)

CASH-OUT: -Minutes of: MAX Double Unders (Rx+) or Singles (Rx)

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08/27/2017

Angelino CrossFit – CrossFit

WOD

A. STRENGTH: 25-minutes tabata emom

TABATA #1: 11-minute AMRAP

— Minute #1: Floor Presses

— Minute #2: Hip Raises

— Minute #3: Hollow Rock Hold

— Minute #4: REST

**3-MINUTE REST**

TABATA #2: 11-minute AMRAP

— Minute #1: Hang Power Cleans

— Minute #2: Push-Press

— Minute #3: Plank Hold (Rx+ Hands on Barbell)

— Minute #4: REST

B. WOD: For Time – 20-MINUTE CAP

20x Burpee Broad Jumps

25x KB Sumo Deadlift High Pulls (Rx 40-45/26,+50-55/35)

30x Alternating KB Snatches

300m Run

40x American KB Swings

45x Hand Release Push-Ups

50x Straight Leg Sit-Ups

Metcon (Time)

20x Burpee Broad Jumps

25x KB Sumo Deadlift High Pulls (Rx 40-45/26,+50-55/35)

30x Alternating KB Snatches

300m Run

40x American KB Swings

45x Hand Release Push-Ups

50x Straight Leg Sit-Ups

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OLYMPIC WOD 08/26/2017

Angelino CrossFit – Competition Series

WOD

WOD A: Every 3-minutes for 15-Minutes complete the following.

10x V-Ups

9x Power Snatch (Rx 75/55)

8x Front Squats

7x Ring Dips

**REST 6-MINUTES**

WOD B: For Time

55x Double Unders (Rx) or 165x Singles

25x Burpee Box Jump Overs (Rx 24/20)

15x Strict Handstand Push-Ups

35x Clean & Jerk (Rx 135/95)

15x Strict Pull-Ups

25x Burpee Broad Jumps

55x Double Unders (Rx) or 165x Singles

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08/26/2017

Angelino CrossFit – CrossFit

WOD

WOD A: 10-minute Ladder

1-2-3-4-5-6-7-8-9-10-11.. of

Handstand Push-Ups (Rx+) or Pike Push-Ups (Rx)

Pull-Ups

Ring Dips (Rx+) or Tricep Dips on Box

**5-MINUTE REST**

WOD B: 22-minutes for MAX Reps; 3 x 6-minute AMRAP “stations” – 3-rounds each of 1-minute per exercise.

Station#1:

— Box Jumps (Rx 24/20,+30/24)

— Burpees

**2-MINUTE REST**

Station#2:

— Wall Ball Sit-Ups (Rx 20/14,+20)

— Wall Balls

**2-MINUTE REST**

Station#3:

— Double-Unders (Rx+) or Singles (Rx)

— Air Squats

WOD B: Metcon (AMRAP – Reps)

22-minutes for MAX Reps; 3 x 6-minute AMRAP “stations” – 3-rounds each of 1-minute per exercise.

Station#1:

— Box Jumps (Rx 24/20,+30/24)

— Burpees

**2-MINUTE REST**

Station#2:

— Wall Ball Sit-Ups (Rx 20/14,+20)

— Wall Balls

**2-MINUTE REST**

Station#3:

— Double-Unders (Rx+) or Singles (Rx)

— Air Squats

WOD A: Metcon (AMRAP – Rounds and Reps)

10-minute Ladder

1-2-3-4-5-6-7-8-9-10-11.. of

Handstand Push-Ups (Rx+) or Pike Push-Ups (Rx)

Pull-Ups

Ring Dips (Rx+) or Tricep Dips on Box

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OLYMPIC FOUNDATIONS – 08/25/2017

Angelino CrossFit – Competition Series

OLY

Olympic Foundations

A. 18-minute Tabata (3-rounds)

— Minute 1: Single Arm Overhead Squats (Right)

— Minute 2: Single Arm Overhead Squats (Left)

— Minute 3: Single Arm Snatch (Right)

— Minute 4: Single Arm Snatch (Left)

— Minute 5: Hollow Rock

— Minute 6: Zots Press

B. STRENGTH

a. Snatch Deadlift + Muscle Snatch Above Knee + Muscle Snatch Below Knee:

— 5x(1+1+1); start light and increase throughout

b. Snatch + Snatch Above Knee:

— 1x(1+2) 50%

— 1x(1+2) 60%

— 2x(1+2) 70%

— 3x(1+2) 75%

c. Snatch Balance:

— 2ร—3 @ 70-80% of 1RM

— 2ร—2 @ 80-90%

— 3ร—1 @ 90-100%

STR: Snatch

STR: Power Snatch

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