Wod

CrossFit

05-24-2017

Folsom City CrossFit – CrossFit

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Metcon

Death by Assault Bike (AMRAP – Rounds and Reps)

Calories on Assault Bike. You have one minute to complete each round.

3 Cal

6 Cal

9 Cal

11 Cal

13 Cal (keep adding one Cal a min. 14,15,16….)

Metcon (Weight)

1 Mile Weighted Carry (For Weight) 4×400

(Sandbag, vest, kb, barbell,)

* Carry whatever you want. Put your time in the comments.

CrossFit

05-24-2017

Folsom City CrossFit – QuickFit

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Metcon (Time)

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

Skull Crusher (with 1 DB)

Goblet Squat

Ring Row

120m Run

1 Mile Assault Bike (Time)

Max Effort Mile

CrossFit

05-23-2017


Folsom City CrossFit – CrossFit Kids

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Warm-up

Dynamic Stretches

Water Balloon Squat Toss

Skill

Partner Sit-Ups

Partner Planks

Partner Squats

Competition

Assault Bike Foam Roller Competition

Metcon

Partner TABATA

1. Sit-Ups

2. Planks

3. Squats

4. Burpees

Game

TBD

CrossFit

05-23-2017

Folsom City CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

10 Min EMOM (60% 1RM SP)

3 Shoulder Press

5 Push Press

7 PushJerk

Metcon

Metcon (Time)

3 RDS:

10 Power Clean 135/95

10 Bar Facing Burpees

CrossFit

05-22-2017

Folsom City CrossFit – CrossFit

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Weightlifting

Back Squat (3RM)

Metcon

Metcon (Time)

50-40-30-20-10

Wallball 20/14

Sit-ups

CrossFit

05-22-2017

Folsom City CrossFit – QuickFit

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QF 30 (Time)

30 Box Jumps

30 Jumping Pull-ups

30 KBS

30 steps Walking Lunges

30 Knees to Elbows

30 Push Press

30 Back Extensions

30 WBS

30 Burpees

30 Double-unders

CrossFit

05-21-2017


Folsom City CrossFit – CrossFit

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Open Gym


Metcon (No Measure)

– Mobilize, Stretch, Dynamic Warm-up

– Make-up or Create a WOD

– Pick a Benchmark WOD

– Work on Weakness or Goals

CrossFit

05-20-2017


Folsom City CrossFit – CrossFit

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Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit

05-19-2017


Folsom City CrossFit – CrossFit

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Open Gym


Metcon (No Measure)

– Mobilize, Stretch, Dynamic Warm-up

– Make-up or Create a WOD

– Pick a Benchmark WOD

– Work on Weakness or Goals

CrossFit

05-19-2017

Folsom City CrossFit – QuickFit

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Metcon (No Measure)

20 Minute EMOM

4 Pull-ups

5 Bench Dips

6 Box Jumps/Step Ups

Block Run (Time)

1 2 3 128