Give us a call: +916-420-3219

WOD & BLOG

  • 31JAN
    0 Comments

    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)

    With Partner

    1000m Row

    50 Power Cleans

    50 Push Press 95/75

    50 Rack Lunges

    50 Wall Balls 20/14

    50 Situps

    100 DUs

    50 Situps

    50 Wall Balls

    50 Rack Lunges

    50 Push Press

    50 Power Cleans

    800m Run (Together)

  • 30JAN
    0 Comments


    El Dorado Hills CrossFit – CrossFit

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    Inch Worm Pushups

    Lateral Speed Skaters

    High Skips

    Frog Jumps

    Lateral Jumping Jacks

    Lateral Arm Crosses

    High Knees

    Butt Kickers

    Karaoke

    Stomach to Sprint

    Back to Sprint

    Metcon (No Measure)

    4 Rounds

    30 Second Hand Stand Hold

    Rest 60 Seconds

    Bench Press 6 – 8 Reps

    Rest 60 Seconds

    1 Rope Climb

    Rest 60 Seconds

    Metcon (AMRAP – Rounds and Reps)

    12 Minute AMRAP

    7 Front Squats 135/95

    10 T2B

    30 DUs

  • 29JAN
    0 Comments

    El Dorado Hills CrossFit – CrossFit

    Nice work on yesterdays WOD. The Open begins February 26th so we will be doing more “open style” workouts and movements to prepare. Everyone should sign up and plan to participate in the Open!

    Thursdays will be scheduled ACTIVE rest days. This means you should plan to still move but don’t lift heavy and don’t push yourself to the max. If you have not been able to workout Monday, Tuesday and Wednesday you can make up a workout from earlier in the week or work on something else. Mobility will also be programmed for Thursdays. Coaches are here to help you reach your goals so please ask for help if you need it. Lets write new short term goals on the board for the month of February so we can start working on those also.

    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

    Iron cross

    Scorpion

    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 (No Measure)

    Recovery WOD No Measure!

    Your Pick

    5K Row

    or

    5K Run

    Followed by 20 Minutes of Mobility

  • 28JAN
    0 Comments


    El Dorado Hills CrossFit – CrossFit

    Dynamic 1 (No Measure)

    Lunge Twists

    Knee to Chest

    High Kicks

    Hip Stretch Twist

    Inch Worm Pushups

    Lateral Speed Skaters

    High Skips

    Frog Jumps

    Lateral Jumping Jacks

    Lateral Arm Crosses

    High Knees

    Butt Kickers

    Karaoke

    Stomach to Sprint

    Back to Sprint

    Hang Power Snatch (4×4)

    Back Squat (5×3)

    ()

    Metcon (Time)

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

    Thrusters 115/75

    Bar Over Burpees