CrossFit Coronado Wod Blog

Memorial Day Murph to be held May 28th at 09:00

Gym will be open at 08:30 to warm up.  If we have a lot of people we'll send you off in waves.  There is an event created on Facebook, please join it if you've got Facebook and are planning to come.  There will be NO OTHER CLASSES on Monday!

Great video from Crossfit Endurance on Nutrition

 

One of our own on the CF Journal!

Check out Lori on the CrossFit Journal and see how she is transforming fitness for the SD Police Department!  Click her to view the article

Friday 25 May

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5 min Flight simulator

Mobility

Banded ankle stretch

Floss Hamstrings

Deadlift 5x5x5

Press 5rm-5% 3x5

Post WOD

Spend 10 min addressing issues

Post time to Facebook

 

Thursday 24 May

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3x45 sec hollow rocks(adv hold dumbells in hands and feet)

3x5 Perfect c2b pullups

Mobility

Roll lats

Roll hamstrings with bar

1-10 Front squats 185/120

10-1 C2b Pullups

Post WOD

Lacrosse ball ITB

Roll biceps

Post time to Facebook

Wednesday 23 May

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30 PVC "perfect OHS"

Mobility

Lacrosse ball glute med

Roll lats

Partner "Bear"

5 rounds

7 sets of 1 rep each 135/95

Power clean

Front squat

Push press

Back squat

Push press

You can't take your hands off of the bar.  You can't rest on the ground, you must rest on your thighs or in the rack.  Unauthorized rest result in 3 burpees before you can pick the bar back up:)

 

Post WOD

Roll lower back

Roll biceps and triceps

Post time to Facebook

Tuesday 22 May

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3x30sec plank holds

Mobility

Couch stretch

Floss hamstings

20 min AMRAP

400m run

7 DB/KB Hang C&J 45/25

12 Burpees

Post WOD

Roll lower back

Pigeon stretch

Post time to Facebook

 

Monday 21 May

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7x10 Double unders

Mobility

Lacrosse ball glute med

Floss Hamstings

Roll lats

10 min OHS skill work

10 min AMRAP

10 OHS 115/75

30 Double unders

Post WOD

Roll lower back

Roll Hamstrings with bar

Post time to Facebook

Friday 18 May

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3x8 Dragon flags

Mobility

Floss Hamstrings

Lacrosse ball upper back

"Remember the 90's"

Team's of 3

2K row

90 Double KB hang c&J 53/35

90 Goblet squats 53/35

90 ring dips

One person must row be on the rower until it is complete.  Then, the group can have 2 work on the exercises.  Until the row is done, only one person can work on the exercises.  These are the totals to be completed.  These may be partitioned as necessary

Post WOD

Roll lower back

Roll ITB

Post time to Facebook

Thursday 17 May

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5 wall walks

Mobility    

Couch stretch

Floss Hamstrings

Lacrosse ball behind scapula

3 Rounds

16 TGU 53/35

16 Toes to bar

Post WOD

Roll lower back

Roll lats

Post time to Facebook

Wednesday 16 May

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3 sets

3 Broad jumps

3x8 Dragon flags

Mobility

Improve rack position

Roll hamstrings

Power clean and Jerk 1,1,1,1,1

"Grace"

30 C &J for time

Post WOD

Roll lower back

Roll biceps and triceps

Post time to Facebook

Tuesday 15 May

Welcome back Charlotte, we've missed you!

Buy in

3x30 sec bar hangs palms in

3x30 sec Kb holds

Floss hamstrings

4 Rounds

400m run

max unbroken pullups

1 round every 5 min

Cashout: abs trainers call

Post WOD

Roll calves and lats

Post score and times to Facebook

Monday 14 May

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3x30sec KB OH holds

Mobility

Lacrosse ball glute med

Floss hamstrings

Back squat Find your 5 rm then-5% and get 3x5

5 min AMRAP

50 burpees then max distance row in the remaining time.  Score is in meters

Post WOD

Roll hamsrtings

Roll triceps and biceps

Post load and score to Facebook