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WOD & BLOG

  • 03AUG
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    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

    Lateral Jumping Jacks

    Lateral Arm Crosses

    High Knees

    Butt Kickers

    Karaoke

    Backpedal to Sprint
    400m Run

    Hang Power Clean

    2×5@65%

    2×4@70%

    2×3@85%

    Back Squat

    2×4@70

    2×3@80

    2×2@90

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    12 WallBalls 20/14

    15 Box Jumps 24/20

    30 DUs

    Rx+

    12 WallBalls 30/20

    15 Box Jumps 30/24

    50 DUs

  • 01AUG
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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)

    Partner Workout

    2 Rounds

    20 wall balls (each of each movement))

    20 pullups

    20 air squats

    20 burpees

    20 box jump overs

    20 pushups

    20 Situps

    200m Run

  • 31JUL
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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

    Overhead Squat

    3×2@75%

    2×3@80%

    Skill practice

    6 min rope climb practice

    Metcon (AMRAP – Rounds and Reps)

    4 rounds AMRAP 3, 1 minute rest between rounds:

    3 Front Squats 135/95

    6 Push-ups

    9 Deadlifts 135/95

    Rx+

    3 Front Squats 185/135

    6 Ring Dips

    9 Deadlifts 185/135

    Front Squats are from the floor

    Cool Down

    Plank :40

    Rest :20

    One foot plank :30

    Other foot plank :30

    Side plank :30

    Other side plank :30

    Plank :40

  • 30JUL
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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 (No Measure)

    EMOM 25

    Min 1: Row 12-15 cal

    Min 2: 30-40 Double Unders

    Min 3: 15 Back Extensions

    Min 4: 15 Push Press 75/55

    Min 5: :30 L-sit hold

    Mobility

    1st rib mobility

    OH band Stretch

    Shoulder Smash

    Couch Stretch

    Hamstring Stretch

    Pigeon

    Foam roll

    Quads

    Lats

    Hamstrings

    Calves

    IT Bands