CrossFit Wod

01/18/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Find a 1-RM for the followong complex:

— 1x Power Shrug + Hang High Pull + 1x Power Clean

— Allow for 3-Failed Attempts

— Record in Wodify for all 3 seperate lifts.

B. Complete 5 supersets of the following:

— MAX-OUT on Push Ups (different variations)

— MAX-OUT on Pull Ups (different variations)

**Rest 1-Minute**

WOD: Krystal’s Farewell/Good Luck WOD

SEE BELOW

STR A: Power Shrug (SEE ABOVE)

STR A: Hang High Pull (SEE ABOVE)

STR A: Power Clean (SEE ABOVE)

WOD: Metcon (Time)

Krystal’s Farewell/Good Luck WOD: For Time

5-Rounds:

— 12x Air Squats

— 12x Alt KB Snatches

(Rx 40-45/26.5-30,+50-55/35-40)

— 12x Sandbell Sit Ups

(Rx 25/20,+30/25)

–12x Thrusters

(Rx 95/65,+115/75)

Read More

01/17/2018

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Take 12-minutes to build up to a 5-REP MAX for the Bent Over Row.

— Superset each set with 20x V-Ups

— Record heaviest lift in Wodify!

— Rest 1-2 minutes between sets

B. With the remainder of time, complete as many sets as you can of the following:

— 5x Single Leg Romanian Deadlifts (Each Side, use DB, KB or Barbell)

— 10x Windmills (Each Side)

— 15x Russian Twist (Each Side, use any weight of choice)

WOD: SEE BELOW

STR A: Bent Over Row (SEE ABOVE)

WOD: Metcon (Time)

3-rounds:

— 15x Box Jumps (Rx 24/20,+30/24)

— 100x Singles

2-rounds:

— 25x Alternating Lunges

— 200x Singles

1-round:

— 35x Burpees

— 300x Singles

Read More

01/16/2019

Angelino CrossFit – CrossFit

CROSSFIT

STRENGTH: Take 20-minutes to complete as many rounds as you can.

— 15x Touch N’ Go Deadlift**

— 12x Hang Power Cleans**

— 9x Shoulder To Overhead**

— 100x Singles or Doubles

** Use the same weight/bar for all three lifts. Option to increase weight throughtout. Practice on form and technique.

WOD: SEE BELOW

WOD: Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP:

— 5x Ring Dips (Rx+) or Hand Release Push-Ups

— 5x Pull-Ups (Rx+ No Assist) or Ring Rows

— 5x Sumo Deadlifts (Rx 185/135,+225/155)

Read More

01/15/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Superset the following for 8-Sets:

— 4x Front Squats @ 75-80% of 1RM — Squat in an Explosive Manner!

— 10x Squat Jumps — Go for MAX Height.

** REST 1 to 2-Minutes **

B. Superset the following as many times as you can with the time left:

— 8-12x Alternating Side Lunges (Use a KB or DB)

— 8-12x Single Leg Hip Bridges (Each Side)

— 8-12x Strict Toes to Bar/Knee Raises

WOD: For time ** SEE BELOW ** 20-min Cap **

STR A: Front Squat (SEE ABOVE)

WOD: Metcon (Time)

Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1x

— Alt KB Clean and Press

— Alt KB Snatches

— Sumo Deadlift High Pulls

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

Read More

01/14/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. Bench Press: Build up to a 3-REP MAX.

— Use 5 to 8 sets to build up to your max.

— Make sure to have someone spotting your heavier lifts.

— Record heaviest lift(s) in Wodify!

B. Superset the following as many times as you can with the time left

— 3x Split Jerks (Go light and focus on form) — Record sets in Wodify!

— 8 to 12x Upright Rows (Use DB or KB — one or two at a time)

— MAX Dips (Any Variations – Most Challenging)

** REST 1 TO 2-MINUTES **

WOD: Joey’s Birthday WOD

** SEE BELOW **

STR A: Bench Press (SEE ABOVE)

STR B: Split Jerk (SEE ABOVE)

WOD: Joey’s Birthday WOD (AMRAP – Rounds and Reps)

11-Minute AMRAP:**

— 1x Handstand Push-Up (Rx+) or Burpee

— 14x Pull-Ups (Rx+ No Assistance) or Ring Rows

— 29x Push-Ups

CASH-OUT: 90x Overhead Squats with PVC Pipe (Rx+ Barbell 45/35 — DO NOT DROP THE BARBELL!)

**Score Count: 44-TOTAL REPS PER ROUND – add 90x Overhead Squats to your final score.

Read More

01/13/2019

Angelino CrossFit – CrossFit

CROSSFIT

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

A. 5×3 Snatch High Pulls @ 110% of 1RM Snatch

B. Superset the following as many times as possible

— 5x Good Mornings (use same weight as your Snatch High Pulls)

— 8x Jefferson Curls (stay light)

— 12x Tick-Tocks (ea)

WOD: For Rounds and Reps

SEE BELOW

STR A: Snatch High-Pull (SEE ABOVE)

WOD: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

— 100m Plate to Chest Carry (Rx 35/25,+45/35) – 10pts

— 14x Alternating OH Lunges w/Plate

— 14x Ground to Overheads w/Plate

— 100x Bear Crawl Steps – 10pts

Read More

01/12/2019

Angelino CrossFit – CrossFit

Metcon (Time)

WOD: Austin’s Birthday WOD

For Time

4 Rounds:

-11x Sandbell Straight Leg Sit Ups

RX 25/20, +30/25

-300m SB Run

-12x American KB swings

RX 40-45/26.5-30, +50-55/35-40

**Rest 2 Minutes**

1 Round:

-32x Hang Power Cleans

RX 95/65, +115/75

-32 Push Presses

CASH OUT:

-87 Air Squats

Read More