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WOD & BLOG

  • 29MAY
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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

    Filthy Fifty (Time)

    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders

  • 26MAY
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    El Dorado Hills CrossFit – CrossFit

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    Metcon (Time)

    Partner Thursday

  • 26MAY
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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 Air Squats

    :15 Seconds Mountain Climbers

    :15 Seconds Pushups

    Push Press, Push Jerk, Split Jerk (5 Sets)

    Percentages off of Push Press

    55%

    65%

    75%

    2×85%

    Clean Pull (4×4@110% of max clean weight)

    Metcon (Time)

    21-15-9-6

    KB Swings 53/35

    Goblet Squats

    200m Run after each Set

    Cool Down

    5×40 second Planks

  • 26MAY
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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

    Knee to Chest

    Knee to Floor

    Run 400m

    Outside:

    Low side lunges

    High knees

    Butt kickers

    High knee in and out

    Lateral skips

    High skips

    Power Snatch (5×3)

    2×3@65%

    2×3@75%

    1×3@80%

    Overhead Squat (4×4 Across)

    Metcon (Time)

    50 DUs

    40 Box Jumps

    30 Burpees

    20 Hang Power Cleans 155/105

    10 Front Squats 155/105

    Core Circuit

    3 Rounds

    5 Roll-Outs (Left, Middle, Right=1)

    25 Situps