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  • 03MAR
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    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Metcon (No Measure)

    EMOM 12

    Min 1: 5 C2B Pullups

    Min 2: 40 DUs

    Metcon (Time)

    400m Run

    4 Rounds

    10 Pullups

    10 Power Cleans 115/75

    10 Pushups

    800m Run

  • 02MAR
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    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Snatch (6×2 )

    Deadlift (2×3@65%, 2×3@75%, 1×3@85%)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    5 HSPU

    10 KB Swings 53/35

    15 Box Jumps

    Cool Down

    5×40 Second Planks

  • 28FEB
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    El Dorado Hills CrossFit – CrossFit

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Metcon (AMRAP – Reps)

    5 Minute AMRAP

    200m Row

    Front Squats 95/65

    One Partner Rows while the other partner does as many front squats as possible. Count total Front Squats

    3 Minute Rest Then

    Metcon (AMRAP – Reps)

    10 Minute AMRAP

    5 Push Press 95/65

    10 Burpees

    20 DUs

    One Partner works while the partner rests.

    3 Minute Rest Then…

    Metcon (AMRAP – Reps)

    5 Minute AMRAP

    200m Run

    Wall Balls 20/14

    One Partner Runs while the other partner does as many Wall Balls as possible. Count total wall balls

    Cool Down

    Tabata Situps

  • 27FEB
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    El Dorado Hills CrossFit – CrossFit

    15.1!! We will be running heats starting at 5PM for those who have registered for the Open. If you can’t make it in tonight we will be doing 15.1 as the gym WOD throughout the day, otherwise come in tonight and cheer people on!

    Warm-up 10 (No Measure)

    Circles

    Arm rotations

    Over and back

    Torso rotations

    Bow and bend

    Iron cross

    Scorpion

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips
    Shoulder Mobility

    Banded Shoulder Stretch

    Keg Stretch

    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#

    CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

    9-Minute AMRAP of:

    15 Hanging Knee Raises

    10 Deadlifts, 85# / 55#

    5 Ground to Overhead, 85# / 55#

    CrossFit Games Open 15.1A (Weight)

    6-Minutes to Establish:

    1-RM Clean and Jerk