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WOD & BLOG

  • 30AUG
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    El Dorado Hills CrossFit – CrossFit

    Warmup 1 (No Measure)

    400m Row/Run

    High knee holds

    Butt Kick Holds

    Inchworm Pushups

    Lizard

    Side lunges

    High knees

    Side shuffle

    Back Peddle 2 Sprint

    10 good mornings

    10 OHS

    10 pass throughs

    10 figure 8′s

    Back Squat

    2×5@65%

    2×4@75%

    2×3@85%

    Hang Snatch (5×4 Startimg at 65%, build as you go)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    Rx

    8 Hang Power Cleans 95/65

    10 Box Jumps 24/20

    12 Burpees

    Rx+

    Hang Squat Cleans 135/95

  • 29AUG
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    El Dorado Hills CrossFit – CrossFit

    Warmup 3 (No Measure)

    800m Run

    Outside

    High Knees

    Butt Kickers

    Karaoke

    Back Pedal to Sprint

    25 Push Ups

    Metcon (Time)

    200m Run

    20 OVH Squats 95/55

    40 T2B

    60 Thrusters

    80 Push Ups

    100 Situps

    400m Run

    100 Situps

    80 Pushups

    60 Thrusters

    40 T2B

    20 OVH Squats 95/55

    200m

  • 28AUG
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    El Dorado Hills CrossFit – CrossFit

    Warmup 11 (No Measure)

    400m Run

    30 Air Squats

    20 PVC Passthroughs

    30 OVH Squats

    Then:

    4 Rounds

    :15 Seconds Jumping Jacks

    :15 Seconds Burpees

    :15 Seconds Mountain Climbers

    :15 Seconds Pushups

    Shoulder Press

    8@50%

    6@70%

    5@75%

    3@80% x 2

    2@90%

    Skill practice

    Muscle Up Practice 7 minutes

    Metcon (Time)

    Black and Blue

    5 rounds:

    10 Power Cleans 135/95

    10 Burpess

    Core Circuit

    10 Strict toes 2 bar

    10 (each side) hip bridges on a box

  • 27AUG
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    El Dorado Hills CrossFit – CrossFit

    Winter Warm-up (No Measure)

    Run/row 400m

    8 each direction:

    Wrist circles

    Elbow circles

    Arm circles

    Over and back

    Arm rotations

    Tricep stretch side bends

    Bow and bend

    Laying on Floor:

    Knee to Chest

    Knee to Floor

    Walking lunge and twist

    Spiderman lunge

    Walking RDL and leg swings

    Side speed skater

    High knees

    Butt kickers

    High skips

    High knee in and out

    Run in place-sprint

    Metcon (AMRAP – Rounds and Reps)

    Partner Workout

    800m Run

    50 Air Squats

    200m Run

    50 Push Ups

    200m Run

    50 DUs

    200m Run

    50 Pullups

    200m Run

    50 Slam Balls

    200m Run

    50 Situps

    200m Run

    50 Second Plank Hold (Together)

    200m Run

    50 KB Swings

    1000m Row