CrossFit Wod

06/05/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

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

** CROSSFIT @ 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)

— 15x Jumping Jacks

— 5x No Push-Up Burpees

— 10x Lunges (Total)

— 5x Updog/Downdogs

— 15x High Knees (Total)

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

B. STRENGTH: 12-minute EMOM (45-Seconds ON / 15-Seconds OFF):

— Minute 1: Hollow Body Hold

— Minute 2: Superman Hold

— Minute 3: Left Side Plank (Hand or Elbow)

— Minute 4: Right Side Plank (Hand or Elbow)

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP Ladder:

Rep Scheme: 1-2-3-4-5-6-7-8-9-10-11-12.. increase by one rep at a time.

— Burpee

— Weighted Sumo Deadlifts (1)

— Hand Release Push-Ups

— Air Squats

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

1. Lunges

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06/04/2020

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 **

** CROSSFIT @ 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)

— 6x Sumo Squat + Inch Worms + Push-Up

— 8x Alternating Lunges

— 10x Good Mornings

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

B. STRENGTH: 15-minute Tabata (20-Seconds ON / 10-Seconds OFF):

— Minute 1: Elbow to Hand Planks

— Minute 2: Jumping Lunges

— Minute 3: Knee Tucks

** REPEAT 4 MORE TIMES **

WOD: Metcon (Time)

15-Minute to complete the following.

— 100x Knees to Chest Mt. Climbers

— 50x Air Squats

— No Push-Up Burpees

— 50x Push-Ups

— 50x Sit-Ups

— 100x Knees to Chest Mt. Climbers

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06/03/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

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

** 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: 5-10-15-20..

— No Push-Up Burpees

— Single Leg Romanian Deadlifts

— Squat Jumps

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

B. STRENGTH: Complete 3-Rounds as fast as you can. (12-minute Cap)

— 15x Butterfly Sit-Ups

— 12x Russian Twist (Total)

— 9x Straight Leg Sit-Ups

— 6x V-Ups

WOD: Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP: Complete 5-Rounds of the following, Each round being a 3-Minute AMRAP with a 1-minute REST in between.

— 3x Burpees

— 6x Push-Ups

— 9x Air Squats (1)

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06/02/2020

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 **

** CROSSFIT @ 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 No Push-Up Burpees

— 9x Air Squats

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

B. STRENGTH: 16-minute Tabata (20-Seconds ON / 10-Seconds OFF):

— Minute 1: Squat Holds (3-Seconds)

— Minute 2: Plank To Push-Ups

— Minute 3: Alternating Side Planks

— Minute 4: REST

** REPEAT 3 MORE TIMES **

WODD: Metcon (Time)

For Time (20-Minute Cap)

Rep Scheme: 50-40-30-20x

— Walking Lunges

— Push Presses (1)

— Knee to Elbow Mt. Climbers

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

1. Hand Release Push-Ups

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06/01/2020

Angelino CrossFit – CrossFit

HOME WORKOUT

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

** CROSSFIT @ 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 No Push-Up Burpees

— 10x Good Mornings

— 15x Ait Squats

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

B. STRENGTH: 20-minute EMOM (4-Rounds: 50-Seconds ON / 10-Seconds OFF):

— Minute 1: Superman Hold

— Minute 2: Plank Hold (Hands, Elbows or Extended)

— Minute 3: Hollow Body Rocks

— Minute 4: Bicycles

— Minute 5: REST

** REPEAT 3 MORE TIMES **

WOD A: Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP LADDER:

— 10x Push-Ups

— 10x Navy Sit-Ups

*Increase each by 5-REPS. 10, 15, 20, 25..
*** 2-MINUTE REST IN BETWEEN WOD A AND B

WOD B: Metcon (AMRAP – Rounds and Reps)

12-Minute AMRAP:

— 5x Weighted Thrusters (1)

— 10x Floor Touch Jump Squats

— 15x V-Ups

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

1. Burpees

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05/31/2020

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)

15-Minute AMRAP:

Rep Scheme: 3-6-9-12-15.. Increase by 3x REPS

Movements:

— Bench Dips

— Burpees

— Straight Leg Sit-Ups

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05/30/2020

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-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: 20-Minute EMOM (40-Seconds ON / 20-Seconds OFF):

— Minute 1: Alternating Lunges

— Minute 2: Air Squats (3-seconds at Bottom)

— Minute 3: Alternating Side Lunges

— Minute 4: Alternating Romanian Deadlift

— Minute 5: Elbow Plank

** REPEAT 4-MORE TIMES **

WOD: Metcon (AMRAP – Reps)

20-Minute AMRAP: Complete as many reps as you can for all four exercises below. Every minute on the minute complete 4x Push-Ups before continuing on with the AMRAP.

— 3-Minutes of Jumping Jacks or Jump Rope

— 5-Minutes of Weighted Squats (A)

— 4-Minutes of Weighted Sit-Ups + Shoulder Press (B)

— 5-Minutes of Weighted Deadlifts (C)

— 3-Minutes of Jumping Jacks or Jump Rope

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

A. Air Squats

B. Sit-Up to Standing Position

C. Good Mornings

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