Workout of the Day

WODs

10242015

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CrossFit New West – CrossFit

Coach led dynamic warm-up (No Measure)

5 minute dynamic warm up

Metcon (Time)

Complete 5 Rounds For Time:

50 x Air Squats

20 x Ring Dips

3 x Rope Climbs

Mobility/Stretch

2 Shoulder drills from Supple Leopard

2 Quad drills from Supple Leopard

10232015

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CrossFit New West – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 Minute Partner AMRAP:

10 x Thrusters 95/65

10 x Bar Facing Burpees

While partner 1 is completing reps, partner two is running 400m with a med ball 20/14. When partner two returns from the run, he/she takes over where partner one left off…COMMUNICATE. Continue to follow this structure until 18 minutes is complete.

10222015

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CrossFit New West – CrossFit

Metcon (Time)

Complete 7 Rounds For Time:

5 x Hang Power Clean 155/105

10 x Bar Facing Burpees

250m Sprint

Rest 2 minutes between rounds.

Hang Power Cleans should be unbroken. If you are unable to Rx the weight, please use a weight which will allow you to go unbroken.

Mobility/Stretch

2 drills for chest from supple leopard

2 drills for anterior shoulder for supple leopard

1021015

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CrossFit New West – CrossFit

Metcon (No Measure)

20 Minute Alternating EMOM:

Even: 40 x Double-unders

Odd: 12 x Burpees

Barbell Row (3-3-3-3-3)

10202015

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CrossFit New West – CrossFit

Push Jerk (1-1-1-1-1-1-1)

Metcon (Time)

Complete For Time:

15 x Back Squat 155/105

9 x Muscle-ups

12 x Back Squat 155/105

7 x Muscle-ups

9 x Back Squat 155/105

5 x Muscle-ups

Your back squats should be completed unbroken. If you cannot use RX weight unbroken, please scale to a weight that you can.

10192015

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CrossFit New West – CrossFit

400m Med Ball Jog (No Measure)

Try not to switch shoulders until the 200m mark. Only switch once.

(No Measure)

1 Length Sampson Stretch

10 x PVC Overhead Squats

1 Length Bear Walk

10 x PVC Overhead Squats

1 Length Spiderman

10 x PVC Overhead Squats

Followed By:

Hip Flexor stretch with a band.

Metcon (Time)

Complete For Time:

40 x Overhead Squats 75/55

20 x HSPU

30 x Overhead Squats 75/55

15 x HSPU

20 x Overhead Squats 75/55

10 x HSPU

Rest 5 Minutes

Run 1 Mile

Your score is the total time, including rest.

A Great Man Once Said……”Let’s Shift Some Tin!”

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CrossFit New West – CrossFit

Metcon (Time)

Complete For Time:

21 x Thrusters 95/65

9 x Bar Muscle-ups

15 x Thrusters 95/65

7 x Bar Muscle-ups

9 x Thrusters 95/65

5 x Bar Muscle-ups

**6 Minute Time Cap

**Add 1 second for every rep not complete.

Five minutes of rest begins at the moment you complete the workout, or at six minutes.

Complete 3 Rounds For Time:

21 x Kettlebell swings 24/16

15 x Box Jumps 24/20

9 x Clean and Jerks 135/95

Mobility/Stretch

2 drills for thoracic from Supple Leopard

2 drills for glutes from Supple Leopard

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