Wod

CrossFit

06-26-2017


Folsom City CrossFit – CrossFit

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Warm-up

2 RDS:

10 Bootstraps

10 Good Morning

10 Push-up

10 Leg Swings each leg

10 Seated Dumbbell Press

Mobility

1 Min Down Dog > 1 Min Twisted Cross each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (EMOM Start at 2 Reps and add 2 every minute)

Min 1: Deadlift (55% of 1RM)

Min 2: HSPU
Rx if you perform DL @ 55% and HSPU

Cash Out

Metcon (Time)

High Hang Hold 55% of 1RM DL

CrossFit

06-26-2017


Folsom City CrossFit – QuickFit

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Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
** Double singles.

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

Max Effort 200m Run

120m Run (Time)

Max Effort 120m Run

CrossFit

06-25-2017


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

06-24-2017


Folsom City CrossFit – CrossFit

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Metcon

Metcon (Time)

Partner Mash:

Partner Carry 120m Switch half way

100 Double Unders

80 DB Front Rack Lunges 40/25

60 MB Sit-up (pass ball back and forth)

400m Run (together)

20 Burpee Box Jumps

Rest 3 Min

3 Min Max Effort KBS 53/35

(Subtract a sec per KBS from time, rest is included in total time.)

Cash Out

Accumulate 4 min in Wall Sit. Every time you fall out 5 Air Squats

CrossFit

06-23-2017

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

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Monster Mash

06.19.2017 | MONSTER MASH

For time:

15 Clean & Jerks 135/95

30/20 Calories, Assault Bike

15 Clean & Jerks 135/95

3 Rounds for time of:

75 Ft Front Rack Lunge 135/95

50 Double-unders

25 Push-ups

2 Rounds for time of:

800m run

400m Farmer’s Carry 50’s/35’s

20 Toes-to-bar

*Rest 5 minutes between workouts

*Farmer’s carry is done with two 50-pound dumbbells for men & two 35-pound dumbbells for women

CrossFit

06-23-2017

Folsom City CrossFit – QuickFit

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Metcon

Metcon (No Measure)

3 RDS. 1 Minute Each Station.

Min 1 Cal Row

Min 2 Push-Ups

Min 3 Box Jump Overs

Min 4 Jumping Jacks

Min 5 Bench Dip

Min 6 T2B/Knee Raises

Min 7 Rest

Cash Out

Metcon (No Measure)

TABATA: 3 RDS

Plank

Superman

R- Side Plank

L- Side Plank

Hollow Hold

CrossFit

06-22-2017

Folsom City CrossFit – CrossFit

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Warm-up

Banded Shoulder

Wrist Stretch

Then

120m Overhead Walk 45/35 (snatch grip bar)

20 Thrusters

15 Burpees

10 Back Rack Step ups with bar

Weightlifting

Bench Press (1RM)

Metcon

Metcon (Time)

30 Man Makers 40/25 RX+ 50/35

30 DB Step up and Over 24/20

CrossFit

06-22-2017

Folsom City CrossFit – CrossFit Kids

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Warm-up

2 Minute Jump Rope

Shuttle Sprints

Skill

DB Shoulder Press

DB Push Press

Competition

500m Row

Metcon

5 Min AMRAP

10 Shoulder Press

3 Burpees

Farmer Carry to Cone/Fence

Game

Water Balloon Teamwork

CrossFit

06-21-2017


Folsom City CrossFit – CrossFit

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Warm-up

TABATA: 3 RDS (complete all three rounds before switching)

Row

Sit-up

Wallball (Light)

KBS (Light)

Jumping Pull-up

Skill

15-20 Min

T2B Rythm

Banded MU or Jumping MU Skill work

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

CrossFit

06-21-2017


Folsom City CrossFit – QuickFit

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Metcon

Metcon (No Measure)

5 Min AMRAP

10 Wallball

4 Burpee

Rest 3 Min

5 Min AMRAP

15 Cal Row

10 KBS

Rest 3 Min

5 Min AMRAP

50 Double Unders/ 100 Single Unders

15 Sit-ups
Go hard! You have a lot of rest.

Cash Out

2 Min Barbell Overhead Hold

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