"4-30-2014" WOD

Skill Progession

Toes to Bar/Knees to Elbows

WOD-Beginners

15 min AMRAP

3 Power Cleans @115/95lbs

6 Clapping Pushups

9 Air Squats

WOD -Intermediate

For Time:

50 Deadlifts @115/95lbs

50 Walking Lunges

40 Back Squats @115/95lbs

40 Toes to Bar

30 Power Cleans @115/95lbs

30 Burpees Over Bar

20 Thrusters @115/95lbs

20 Band Assisted Ring Dips

Abs

110 V-ups

125 Bicycles

110 Weighted Situps

125 Flutter Kicks

110 Toe Touches

125 Mountain Climbers 

Rancho CrossFit P.E. Program

CrossFit WOD for April 29, 2014 with Wes Piatt

Individual Regional Event 5 - 2014

Individual Regional Event 4 - 2014

Individual Regional Event 3 - 2014

Individual Regional Events 1 & 2 - 2014

Individual Regional Events 1 & 2 - 2014

"Damnit Doug" WOD

Skill

5x5 Deadlifts @185/145lbs

METCON

5 Rds 

Run Stairs (If don't have access to stairs, run 400m)

10 reps Burpee Box Jumps

Run Stairs or 400m

15 Lying Dumbbell Presses

Run Stairs or 400m

20 Single Unders or 40 Double Unders

Abs

100 V-ups

120 Bicycles

100 Weighted Situps

120 Flutter Kicks

100 Toe Touches

120 Mountain Climbers

This WOD is dedicated to Doug for missing 3 days in a row.  Thanks Doug!

"4-26-2014" WOD

Warmup

6 Lengths of the gym Walking Lunges

60 "4 Count" Jumping Jacks

METCON

For Time:

Run 400m

14 Burpee Broad Jumps

Run 800m

24 Pushups

Run 400m

24 OHS w/plate

Run 800m

24 Pushups

Run 400m

14 Burpee Broad Jumps

Run 800m

Abs

90 V-ups

110 Bicycles

90 Weighted Situps

110 Flutter Kicks

90 Toe Touches

110 Mountain Climbers

"4-25-2014" WOD

Warmup

20 Side to Sides

Weighted Walking Lunges

WOD

EMOM for 3 Rounds; 1 min rest between Rounds

GHD Ball Shots

Kettlebell Tater

Push Press @95/55lbs

Wall Ball Shots @20/14lbs

Abs

85 V-ups

105 Bicycles

85 Weighted Situps

105 Flutter Kicks

85 Toe Touches

105 Mountain Climbers

"Run For It" WOD

Warmup

100 "4 Count" Jumping Jacks

METCON

6 Rounds

"Each of the 3 Exercises equal 1 Round"

10 reps Up-Downs

Sprint 100m

10 reps Pushups

Sprint 100m

10 reps Jump Squats

Sprint 100m

Abs

80 V-ups

100 Bicycles

80 Weighted Situps

100 Flutter Kicks

80 Toe Touches

100 Mountain Climbers

"4-22-2014" WOD

Warmup

2 Rounds

Row 60 calories

WOD

12 min AMRAP

1 min Box Jumps

1 min Sumo Deadlift High Pulls @115/95lbs

2 min Box Jumps

2 min Sumo Deadlift High Pulls

3 min Box Jumps

3 min Sumo Deadlift High Pulls

Abs

75 V-ups

95 Bicycles

75 Weighted Situps

95 Flutter Kicks

75 Toe Touches

95 Mountain Climbers

CrossFit - Tabata Something Else Demo

"Tabata Something Else" WOD

Warmup

Double Under Progression

WOD

8 Tabata Interval

20 sec ON; 10 sec REST

Score is Total Reps in all intervals

Tabata Pullups

Tabata Pushups

Tabata Situps (Ab Mat or GHD Machine)

Tabata Air Squat

Abs

70 V-ups

90 Bicycles

70 Weighted Situps

90 Flutter Kicks

70 Toe Touches

90 Mountain Climbers

Crystal Lite WOD

"Crystal Lite" WOD

Skill

3 reps Rope Climbs

WOD

4 rounds For Time:

5 Duck Walks (Length of gym or 25 meters)

10 Burpees Over Box

15 Dive Bomber Pushups

20 Overhead Squat with Plate @35/25lbs

Abs

65 V-ups

85 Bicycles

65 Weighted Situps

85 Flutter Kicks

65 Toe Touches

85 Mountain Climbers

"4-19-2014" WOD

Strength

3x5 reps/sets Back Squat @185/165lbs-progressing in weight each set.

WOD

5 Rounds For Time:

5 Man Makers

10 Deadlifts @200/185lbs

15 Dips

20 Burpees

Abs

60 V-ups

80 Bicycles

60 Weighted Situps

80 Flutter Kicks

60 Toe Touches

80 Mountain Climbers

Reverse Burpees

kneeling jumps

"4-18-2014" WOD

Warmup

2 Rounds

Row 500m

WOD

5-10-15-10-5

Kneeling Jump Squat

Jumping Pullups

Reverse Burpee

American Kettlebell Swings

Abs

55 V-ups

75 Bicycles

55 Weighted Situps

75 Flutter Kicks

55 Toe Touches

75 Mountain Climbers

What is CrossFit?

"RUN DAY"

Focused Stretching

METCON

Run 2 miles

50 Air Squats

50 Hand Release Pushups

Abs

50 V-ups

70 Bicycles

50 Weighted Situps

70 Flutter Kicks

50 Toe Touches

70 Mountain Climbers

"Daniel" WOD

Warmup

60 "4 Count" Jumping Jacks

METCON

For Time:

50 Pullups

Run 400m

21 Thrusters @95/65lbs

Run 800m

21 Thrusters @95/65lbs

Run 400m

50 Pullups

Abs

45 V-ups

65 Bicycles

45 Weighted Situps

65 Flutter Kicks

45 Toe Touches

65 Mountain Climbers

"OMG AMRAP" WOD

Warmup

60 reps "4 Count" Jumping Jacks

100 Double Unders

WOD

EMOM for 3 Rounds 

Box Jumps @24/20"

Tire Flips

Band Assisted Ring Dips

Power Cleans @95/65lbs

Up-Downs

Air Squats @45/25lb Plate

Abs

40 V-ups

60 Bicycles

40 Weighted Situps

60 Flutter Kicks

40 Toe Touches

60 Mountain Climbers

"Them Dang Stairs" WOD

Warmup

2 Rounds

10 GHD Wall Ball Shots

Row 250m

METCON

3 Rounds For Time:

Run Stairs or 400m

15 Box Jumps

Run Stairs or 400m

15 Wall Ball Shots

Run Stairs or 400m

15 Toes to Bar

Abs

35 V-ups

55 Bicycles

35 Weighted Situps

55 Flutter Kicks

35 Toe Touches

55 Mountain Climbers

"Lift Ladder" WOD

Warmup

50 Feet Plate Overhead Walking Lunge

20 reps Sides to Sides

50 reps "4 Count" Jumping Jacks

WOD

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Power Snatch @95/65lbs

Over Head Squat @95/65lbs

Thrusters @95/65lbs

Abs

30 V-Ups

50 Bicycles

30 Weighted Situps

50 Flutter Kicks

30 Toe Touches

50 Mountain Climbers

"OUCH" WOD

Warmup

Row for 2 minutes

WOD

4 rounds for Time:

10 Burpees over Box

10 Ring Assisted Pistol Squats

10 Barbell Rollouts

Abs

25 V-Ups

45 Bicycles

25 Weighted Situps

45 Flutter Kicks

25 Toe Touches

45 Mountain Climbers

CrossFit and Autism: Walking out With a Smile

"Ferdinand" WOD

Skill

Rope Climb Progression

WOD

4 rounds For Time:

10 L-Sits

10 Body Burpee Blasters

10 Ball Slams

10 Box Assisted HSPU

Abs

15 V-Ups

35 Bicycles

15 Weighted Situps

35 Flutter Kicks

15 Toe Touches

35 Mountain Climbers

"Abbate" WOD

Warmup

100 Double Unders

50 "4 Count" Jumping Jacks

METCON

For Time:

Run 1 mile

21 Clean and Jerks @155/125lbs

Run 800m

21 Clean and Jerks @155/125lbs

Run 1 mile

30 Day Ab Challenge

10 V-Ups

30 Bicycles

10 Weighted Situps

30 Flutter Kicks

10 Toe Touches

30 Mountain Climbers

"Not Too Much" Partner WOD

Strength--Heavy

 5x5 reps

 

Deadlifts @155/115lbs up till Max

Partner WOD

For Time:

**Partner #1 will perform exercise and Partner #2 will be doing Wall Ball Shots.  (the amount of reps is a team total.  So if #1 can only do 15 of the 40 reps, #2 jumps in and keeps going from that point).**

40 reps 1 Armed Kettlebell Overhead Squats @35/25lbs

40 reps Chest to Bar Pullups

40 reps Shoulder to Overhead @135/115lbs

6 Minute Ab Workout

"Rotate each 30 seconds"

Plank

Heel Touch

Pull-Ins

Mountain Climbers

Lying Plank

Leg Raises

Side Plank (L)

Side Plank (R)

V-Ups

Russian Twist

Kick Backs (L)

Kick Back (R)

"Hotel Hell" WOD

Warmup

100 Double Unders

40 "4 Count" Jumping Jacks

WOD

100 Hang Squat Clean Thrusters @35/25lb Dumbbell

"At every minute perform 5 Burpees"

Cashout

3x250m Row

"Don't Stop Lifting" WOD

Strength

5x5 Clean and Jerk @135/115lbs

WOD

4 rounds For Time:

20 Pace Walking Overhead Plate Lunge @45/25lbs

15 Squat Cleans @135/115lbs

20 Ring Pushups

Cash Out

30 GHD Situps

30 Hip Extensions