CrossFit Wod

09/18/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25-minutes to complete the following.

A. Power Cleans: 5×5

— Start at 65% and increase each round building up to a 75-80%.

— Record heaviest lift in Wodify.

B. Clean Pulls: 3×3

— Start with the last weight lifted in part A.

— Record heaviest lift in Wodify.

C. If there is time left, complete the following.

— Thrusters: 5×5

— Start light and icrease each round.

— Record heaviest lift in Wodify.

WOD: Total Reps (19-minute AMRAP)

— 3-minutes of: Push Press (Rx 95/65,+115/75)

— 4-minutes of: Box Jump Overs (Rx 24/20,+30/24)

— 5-minutes of: 100m Runs = 1 REP

— 4-minutes of: Box Jump Overs

— 3-minutes of: Push Press

STR A: Power Clean (SEE ABOVE)

STR B: Clean Pull (SEE ABOVE)

STR C: Thruster (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

SEE ABOVE

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09/17/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 7-Minutes each to complete as many sets as you can (AMRAP) of the following 2-complexes. Use a single weight that is challenging but allows you to work the skills. Take short breaks as a class between am raps to review the skills.

A. Complex #1: KB Clean (R) + KB Swing (R) + KB Swing (L) + KB Clean (L)

B. Complex #2: Turkish Get-Up (R) + KB Snatch (R) + KB Snatch (L) + Turkish Get-Up (L)

WOD: Angelino CrossFit Benchmark WOD — SEE BELOW —

WOD: The Freezer (Time)

For Time (Rx 40-45/12kg,+50-55/35)

7-Rounds:

— 10x Goblet Squats

— 5x Push-Ups (Rx+ Handstand Push-Ups)

— 10x American KB Swings

— 5x Pull-Ups (Rx+ No Assistance-Kipping OK)

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09/16/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete the following. Rest between EMOM’s to review the skill and reset weights.

A. 5-minute EMOM: 3 to 5x Strict Presses

B. 4-minute EMOM: 3 to 5x Push/Split Jerks

C. 3-minute EMOM: 5 to 8x Push Presses

WOD: Total Reps (MAX Burpee Reps – 19-minute AMRAP; including rests)

Time Scheme: 4 x 3-minute AMRAP’s

— 3-minute AMRAP

** REST 2-minutes **

— 3-minute AMRAP

** REST 2-minutes **

— 3-minute AMRAP

** REST 2-minutes **

— 3-minute AMRAP

Rep Scheme: Start each AMRAP from the TOP! – Use half of your Body Weight on all the lifts.

— 2x Deadlift

— 3x Hang Power Clean

— 4x Front Squats

— MAX Burpee Over Bar (This is your score!)

STR A: Shoulder Press (SEE ABOVE)

STR B: Push Jerk (SEE ABOVE)

STR B: Split Jerk (SEE ABOVE)

STR C: Push Press (SEE ABOVE)

WOD: Metcon (AMRAP – Reps)

SEE ABOVE

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09/15/2018

Angelino CrossFit – CrossFit

CROSSFIT

WOD: For Time

A. 1-round:

— 600m Run

— 50x Jumping Jacks

— 40x V-Ups

— 30x Air Squats

— 20x Burpees

B. 6-rounds:

— 100m Run

— 5x Ground To Overhead (Rx 95/65,+115/75)

C. 1-round:

— 20x Push-Ups

— 30x Jumping Pull-Ups

— 40x Walking Lunges

— 50x Bear Crawl Steps

— 600m Run

WOD: Metcon (Time)

SEE ABOVE

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09/14/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 minutes to complete the following. Start the FRONT SQUATS @ 40-50% and increase weight on each round. Rest throughout. Once you complete the Front Squats, start the BACK SQUATS with the weight lifted in the Front Squats and decrease weight each round after that. Don’t forget to record your heaviest lifts in Wodify!

A. Front Squats:

— 15, 12, 9, 6, 3x

B. Back Squats:

— 3, 6, 9, 12, 15x

C. If you finish early and there is time left, complete the following:

— 3×10-15 Good Mornings (Go Light!)

WOD: For Time

— 50x Pull-Ups

— 50x Single Arm Hang Clean and Press (Rx 40-45/25-30,+50-55/35-40)

— 300m Single Arm Farmer’s Carry (Use the above weight)

— 50x Weighted Step-Ups 20″ (Use the above weight)

— 50x Wall Balls (Rx 20-25/14-16)

STR A: Front Squat (SEE ABOVE)

STR B: Back Squat (SEE ABOVE)

STR C: Good Mornings (SEE ABOVE)

WOD: Metcon (Time)

SEE ABOVE

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09/13/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. CORE! 9-minute Tabata: (3-rounds)

— Minute 1: Butterfly Sit-Ups (Rx Use any weight of choice)

— Minute 2: Hollow Rock Hold

— Minute 3: Russian Twist (Rx Use any weight of choice – does not have to be the same one as the butterfly sit-ups)

B. 10-minute AMRAP: (Use the same weight for both lifts)

— 9x Bent Over Rows

— 9x Floor Presses

WOD: Valerie’s Birthday WOD – Total Rounds & Reps

A. 5-Minute AMRAP:

— 10x KB Goblet Squats (Rx 40-45/12kg,+50-55/35)

— 9x Toes-To-Bar (Rx+) or Knee Raises

**REST 1-MINUTE**

B. 5-Minute AMRAP:

— 9x Handstand Push-Ups (Rx+) or Hand Release Push-Ups

— 10x Single Arm KB Russian Swings

**REST 1-MINUTE**

C. 5-Minute AMRAP:

— 10x KB Deadlift

— 9x Burpees

STR B: Floor Press (SEE ABOVE)

STR B: Bent Over Row (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

SEE ABOVE

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09/12/2018

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: 25 minutes to complete the following.

A. Deadlifts: Start @ 40-50% of 1RM and increase each round. Record heaviest set of 8x in Wodify! End each set with 15x Push-Ups.

— 15, 12, 10, 8, 8, 8x

B. Bulgarian Split Squat + Single Leg Romanian Deadlift Superset: Complete 3 to 4-rounds of the following with the time left. Use a weight of your choice.

— 6-8x Bulgarian Split Squats (Each Side)

— 6-8x Single Leg Romanian Deadlifts

WOD: For Time

2-Rounds:

— 800m Run

— 15x Thrusters (Rx 95/65,+115/75)

— 30x Box Jumps (Rx 24/20,+30/24)

WOD: Metcon (Time)

SEE ABOVE

STR A: Deadlift (SEE ABOVE)

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