CrossFit Coronado Wod Blog

Friday 11 May

Happy 50th Birthday to our Social Director Dave Kaine.  Come out and do the Filthy 50 with him today!

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5 min flight school    

Mobility

Banded ankle stretch

2 min

caveman squat

"Filthy Fifty"

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking Lunges
50 Knees to elbows
50 Push press 45 pounds
50 Back extensions
50 Wall ball shots, 20/12
50 Burpees
50 Double unders

Post WOD

1 easy lap

Roll quads

Post time to Facebook

Thursday 10 May

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3x45 sec KB waiter holds

Mobility

Lacrosse ball behind scapula

Floss Hamstrings

"Crossfit Hope workout"
3 rds
1 min burpees
1 min power snatch 75/45#
1 min box jump 24/20
1 min thruster 75/45#
1 min chest to bar pullup
1 min rest
FGB Style

Post WOD

Couch stretch

Roll quads

Post score to Facebook

Wednesday 9 May

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10 burpee for max height jump

Mobility

Roll quads

Roll hamstrings

Front rack stretch

Front squat find 5rm then-10% 3x5

Deadlift 3,3,3,3,3

Post WOD

Roll lower back

Post load to Facebook

Tuesday 8 May

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1 lap right into 5 max distance single leg hops each leg

Mobility

Couch stretch

Banded ankle stretch

5 rounds

400m sprint every 4 min

Then:

7x1 weighted pullups

Post WOD

Roll quads

Pigeon stretch

Post times and load to Facebook

Monday 7 May

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3x1min Planks

5 max distance broad jumps

Mobility

Roll lats

Floss hamstrings

21-15-9

Hang power clean 135/95

Toes to bar

Post WOD

Roll upper back

Roll hamstrings with bar

Post time to Facebook

Friday 4 May

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2x1 min side planks (each side)

Mobility

Roll lats

Pigeon stretch

Team WOD

Groups of 3

2K Row

120 Box jumps 24/20

75 Squat snatch 75/45

120 Wall balls 20/12

1 person must be rowing until the row is finished.  After that, you can have 2 people working at a time.  The numbers above are the totals that must be completed.

Post WOD

Roll lower back

Roll quads

Post time to Facebook

Thursday 3 May

Today is Dennis' last day with us at CFC.  We've enjoyed having you with us and wish you the best. 

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3x8 Dragon Flags

Mobility

Couch stretch

Floss hamstrings

5 min AMRAP

TGU 53/35

  - 2 minute rest -

5 min AMRAP

10 Goblet Squats 53/35

10 Jumping Lunges (5 per leg)

   - 2 minute rest -

5 min AMRAP

7 Pull Ups

15 Sumo Deadlift High Pull with Kettle Bell 53/35

Post WOD

Roll Upper back

Lateral band stretch

Post reps to Facebook

Wednesday 2 May

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3x30 sec hanging L sit palms in

Mobility

Lateral banded stretch

Lacrosse ball glutes

Roll triceps/biceps with bar

Power clean and Jerk

2,2,2,2,2

5 Rounds

30 sec single jumps

30 sec ground to over head 135/95

Post WOD

Roll lower back

Banded single leg hamsting stretch

Post score to Facebook

Tuesday 1 May

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3x1 min plank holds

Mobility

Roll hamstrings with the bar

Roll lats

15 min AMRAP

6 Front squats 135/95

9 Pullups

12 Push ups

400m run/500m row/1 K bike

Post WOD

Pigeon stretch

Roll triceps and biceps with the bar

Post rounds to Facebook

Monday 30 April

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7x10 Double unders

Mobility

Floss Hamstings

Bar hangs 3x30 sec palms in

Deficit Deadlift

3,3,3,3,3

5 Rounds

45 sec KBS 53/35

15sec rest

45 sec burpees

15 sec rest

Post WOD

Banded single leg hamsting stretch

Roll lower back

Post load and score to Facebook