CrossFit Wod

05/20/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the 5-WORKING SETS of the following. Warm-up the Power Clean to your working weight first before starting your sets. Record in Wodify!!

— 6x Power Cleans @ 75-80%

— 6x Strict Handstand Push-Ups (Practice!! — Modify as needed)

— 6x Strict Pull-Ups (Modify as needed)

If you finish early, setup for the WOD and work on your mobility — ask the coach for suggestions.

WOD: Ben J’s Birthday WOD — For Rounds and Reps — SEE BELOW

HAPPY BIRTHDAY BEN!!

STR: Power Clean (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

Ben J’s Birthday WOD

15-minute AMRAP:

Time Scheme:

— 6-minutes ON

— 2-minutes OFF

— 4-minutes ON

— 1-minutes OFF

— 2-minutes ON

Rep Scheme:

— 15x Box Jumps (Rx 24/20,+30/24)

— 15x Deadlifts (Rx 135/95,+155/115,++Above)

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05/19/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Front Squats:

— Option 1: 5×3-5 @ 80-85%

— Option 1: 5×6-8 @ 70-75%

— Option 1: 5×10-15 @ 55-65%

** RECORD IN WODIFY

B. AMRAP with the remainder of time.

— 30 to 60-second Front Rack Hold @ 90-110%

— 60 to 90-second Plank (Athlete’s Choice)

WOD: For Rounds and Reps

15-minute AMRAP:

— 5x Sumo Deadlift High Pull

— 10x Bear Crawl Steps

— 15x Push-Ups

— 5x Hang to Overhead

— 10x Walking Lunges

— 15x Air Squats

Rx: 95/65,+115/75,++135/85

**DO NOT DROP BARBELLS**

CFSTR: Front Squat (SEE ABOVE)

CFWOD: Metcon (AMRAP – Rounds and Reps)

CROSSFIT WOD — SEE ABOVE

OLYMPIC LAB

Part A and B: Take 15-minutes to complete the Rep Scheme: 10-9-8-7-6-5-4-3-2-1x for each lift. Start light and increase weight each round.

Part A: Snatch Grip Deadlifts

Part B: Hang Power Snatch

Part C: Take 10-minutes to practice the Power Snatch and/or the Snatch.

RECORD ALL YOUR LIFTS IN WODIFY!

WOD: For Rounds and Reps

7-minute AMRAP:

— 5x Power Cleans

— 3x Burpee Over Bar

— 1x Strict Pull-Up

Rx: 135/95,+155/115

OLSTR: Snatch Grip Deadlift (SEE ABOVE)

OLSTR: Hang Power Snatch (SEE ABOVE)

OLSTR: Power Snatch (SEE ABOVE)

OLSTR: Snatch (SEE ABOVE)

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05/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

WOD: For Time

Part A: Complete 6-rounds of the following before moving on to Part B.

— 5x Pull-Ups (Rx+ No Band)

— 10x Push-Ups

— 15x Air Squats

** REST 3-minutes **

Part B: Complete 1-round of the following before moving on to Part C.

— 200m Farmer’s Carry (Use two Kettlebells)

— 400m Run

— 200m Front Rack KB Carry (Use two Kettlebells

— 400m Run

** REST 4-minutes **

Part C: Finish the descending Ladder before moving on to the Cash-Out.

Rep Scheme: 10, 8, 6, 4, 2

— Touch N’ Go Deadlifts

— Burpee Over Bar

— Hang Power Cleans

— Push-Press

Barbell: Rx Athlete’s Choice

Cash Out: 300m Run

WOD: Metcon (Time)

SEE ABOVE

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05/17/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20 to 25-minutes to complete the following.

A. Build up to a heavy set of 3-REPS for the Clean and Jerk. DO NOT DROP BARBELLS – unless you really have to because of weight)

— Record heaviest lift in Wodify!

— Beginners: Practice the Clean & Press 5-Reps at time and increase throughout.

B With the time left, complete as many sets of the following. Starting of light and increase weight throughout.

— 5x Good Mornings (from the racks w/moderately heavy weight)

— 5x Strict Presses

–5x Ring Dips (or 5x Tricep Dips – 3 seconds at the top and bottom)

— 1-minute Plank of Choice

WOD: SEE BELOW

STR A: Clean and Jerk (SEE ABOVE)

WOD: Metcon (Time)

2-Rounds:

— 300m Run

— 30x Air Squats

— 200m Run

— 20x Plate Ground to Overhead (Rx 25/15,+35/25,+45/35)

— 100m Pinch Grip Plate Carry

— 10x Burpee Pull-Ups (Modify: Double Push-Up Burpee)

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05/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25 to 30-minutes to complete the following.

A. Complete as many sets as you can in 20-minutes.

— 3 to 5x Front Squats @ BW or Above (Athlete must warm-up to working weight first)**

— 8 to 10x Dumbbell Chest Press

— 10-15x Reverse Dumbells Flys (Go Light – Seated or Standing)

— 30 to 60-second Overhead Plate Hold

**Warm-Up the Front Squat first — spend the entire time building up to your Body Weight if you need to.

WOD: For Rounds Reps — SEE BELOW

STR: Front Squat (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP (Including Rest)

Time Scheme:

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

— 1-minute REST

— 3-minutes ON

Rep Scheme:

— 6x Single Arm Shoulder to Overhead (Total)

— 10x Goblet Hold Alternating Lunges (Total)

— 6x Single Arm Hang Power Cleans (Total)

— 10x Hand Release Push-Ups

Kettlebell or Dumbbell: Rx 40-45/25-30,+50-55/35-40

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05/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 9-Minute Tabata (20-seconds on, 10-seconds off):

— Hollow Body Holds

— Arch Ups (Right)

— Arch Ups (Left)

B. 12-Minute Tabata:

— Half Turkish Get Ups (Right)

— Half Turkish Get Ups (Left)

— Windmills (Right)

— Windmills (Left)

WOD: For Time — SEE BELOW

WOD: Metcon (Time)

8-Rounds:

— 6x Wall Balls (Rx 20/14,+25/16)

— 6x Wall Ball Sit-Ups

— 200m Run

— 6x Pull-Ups (Rx/+ No Bands)

— 6x Box Jumps (Rx 24/20,+30/24)

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05/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 25-minutes to complete the following.

A. Take 15-minutes to cycle through the following Clean Complex. Increase weight throughout.

— 1x Hang Power Shrug + 1x Hang High Pull + 1x Hang Power Clean + 1x 15 to 30-second Front Rack Hold

B. Double Under Practice with the remaining time:

— Rep Scheme: 5–10–15–20–25–30–35–40x

— Single Rep Scheme: 15–30–45–60–75–90–105–120x

WOD: For Time — SEE BELOW

STR A: Hang Power Clean (SEE ABOVE)

WOD: Metcon (Time)

6-Rounds:

— 5x Barbell Bent Over Rows

— 10x Goblet Squats

— 5x Sumo Deadlift High Pulls (with Barbell)

— 10x American Swings

Barbell: Rx 95/65,++115/75

KB: Rx 40-45/26.5-30, 50-55/35-40

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