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WOD & BLOG

  • 20DEC
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    El Dorado Hills CrossFit – CrossFit

    Hoodies are in! You better come workout if you want yours!!

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    Inch Work Pushups

    High Skips

    Frog Jumps

    Lateral Jumping Jacks

    Lateral Arm Crosses

    High Knees

    Butt Kickers

    Karaoke

    Stomach to Sprint

    Back to Sprint

    Metcon (Time)

    Switch!

    One partner will be performing the first movement while the second partner will be performing the other movement. When both complete the movement then the partners switch. If at any point your partner stops, you stop.

    5 Rounds

    10 Box Jumps 24/20 – 10 Air Squats

    10 T2B – 10 Pushups

    10 Wall Balls 20/14 – 10 KB Swings 53/35

    10 OVH Lunges 25/15 – Plank Hold

    40 DUs – 10 Burpees

  • 19DEC
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    El Dorado Hills CrossFit – CrossFit

    Warmup 6 (No Measure)

    Run 800m

    15 OHS

    16 Lunge passes

    12 Windmill pushups

    2 rounds

    High knees

    Butt kickers

    Karaoke

    Bear crawl

    Backpedal/ sprint

    Shoulder Press (Based off 90% of 1RM)

    Skill practice

    Goat practice

    Metcon (Time)

    For time:

    40 Burpees

    30 Pull ups

    20 Thrusters 95/65

    Group Mobility

    Pigeon stretch, shoulder smash, roll calves on barbell, first rib mobility

  • 18DEC
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    El Dorado Hills CrossFit – CrossFit

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    Inch Work Pushups

    High Skips

    Frog Jumps

    Lateral Jumping Jacks

    Lateral Arm Crosses

    High Knees

    Butt Kickers

    Karaoke

    Stomach to Sprint

    Back to Sprint

    Snatch (Work up to 1RM)

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

    Cool Down

    L sits

    :30 on :30 off x5

  • 17DEC
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    El Dorado Hills CrossFit – CrossFit

    Warmup 2 (No Measure)

    Run 400 m

    Circles/ Swings

    25 Jumping Jacks

    20 Mtn Climbers

    10 Bird Dogs

    10 Squats

    10 Side Lunges

    5 wide stance inchworms w/ 3 pushups

    10 Sampson Lunges

    Deadlift (Based off 90% of 1RM)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    10 KB Swings 53/35

    12 Box Jumps 24/20

    Rx+:

    Swings 70/53

    Box jumps 30/24

    rest 2 minutes then:

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    10 KB Snatches 53/35

    12 Single arm OH lunges 53/35

    Rx+:

    KB Snatches 70/53

    Lunges 70/53

    Cool Down

    Tabata flutter kicks