CrossFit I-5

Todays Wod

Strength and Conditioning

Back Attack

Deadlifts 6×6

Bent Over Row 4×10

DB Row 4×10

Ring Rows 4×10

Crossfit Wod

As many rounds as possible in 15 minutes:

5 Strict Pull Ups

7 Push Press @ 65% of body weight

9 Knees to Elbows

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Bench Press 10×10

Superset

DB flys 4×15

Push ups 4×15

Dips 4×15

Crossfit Wod

As many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate

10 Ball Slams – 40 lbs

*Plate has to be locked overhead with straight arms. *15 lunges with right leg, 15 lunges with left leg. *Back knee has to touch the ground to count as a rep.

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Todays Wod

“Leg Thrasher”

Back Squats 10 Reps 135# / 95#

500 m. row

Back Squats 15 reps 135# / 95#

500 m. row

Back Squats 20 reps 135# / 95#

500 m. row

Back Squats 25 reps 135# / 95#

500 m. row

 Coach “Tai” 315#

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Bench Press 4×6

Incline Bench 4×6

DB flys 4×15

Max rep bench 135lbs

Crossfit Wod

“Kelly”

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Push Press 4×6

Push Jerk 4×6

Side Laterals 4×15

Shrugs 4×20

Crossfit Wod

21-15-9 reps for time of:

Handstand push-ups

Pull-ups

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Bench Press with Chains 3-3-3×9 (close, medium, wide grip)

Incline bench 4×10

Band Crossover 4×15

Dips 4×12

Crossfit Wod

Complete 4 rounds:

1 Minute – Max Rep Sit Up Med Ball Throws w/ 20 lbs 1 Minute

Max Rep True Push Ups 1 Minute

Max Rep Supine Ring Rows 1 Minute

Banded Good Mornings

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Front Squats 4×10

Thruster 4×10

Back Squats 4×10

Leg Ext 4×10

Crossfit Wod

21, 15, 9 reps of:

Dumbbell Thrusters 50 lbs

Box Jumps 20″

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Bent over row 4×10

DB row 4×10

Band high pull 4×15

Max pull ups x4

Crossfit Wod

“Jackie”

1000 meter row

50 Thruster 45 pound

30 pull-ups

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Max Bench Press

DB flys 4×10

Band Crossover 4×15

Crossfit Wod

21, 15, 9 reps of:

Bench Press

Parallel Bar Dips

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Back Squats 4×10

Front Squats 4×10

Leg ext 4×10

Good morning 4×10

Crossfit Wod

Five rounds for time of:

7 Muscle-ups

Run 400 meters

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Armed and Dangerous

BB Curls 4×10

Reverse Curls 4×10

Center Press 4×10

Push downs 4×15

OH Band ext 4×15

DB Hammer curls 4×15

Crossfit Wod

21, 15, 9 reps of:

Dumbbell Thrusters 50 lbs

Box Jumps 20″

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Push Jerk 9×3

Superset 4×10

BB Front Lateral

BB High Pull

Shrugs 4×15

Crossfit Wod

“Schmalls”

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then, Run 800 meters

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Bent Over Row 4×10

Strict pull ups 4×10

Good Mornings 4×15

Band High Rows 4×14

Crossfit Wod

Complete 10 rounds for time:

7 Ball Slams – 40 lbs

5 Toes To Bar

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditoning

3 Board Press 10×3

DB Flys 4×15

Max rep bench Press 135lbs

Crossfit Wod

Three rounds for time of:

Run 800 meters

50 Wall ball shots, 20 pound ball

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Squats 10×10

Leg ext. 10×10

Good Morning 10×10

Crossfit Wod

Complete 7 rounds:

3 Power Cleans @ 80% of 1 RM

3 Front Squats @ 90% of 3 RM

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Armed and Dangerous

BB Curls 4×10

Hammer curls 4×15

Center Press 4×10

Skull Crusher 4×15

Tricep Push Down 4×15

Body Drags 4×10

Crossfit Wod

Complete 10 rounds for time:

7 Ball Slams – 40 lbs

5 Toes To Bar

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Push Press 4×10

Side Lateral 4×15

Tri Set 4×10

BB Front Raises

BB High Pull

BB Shrug

Crossfit Wod

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Crossfit Wod

Strength and Conditioning

Back Attack

Bent over row 6×6

Band High row 4×10

Ring Row 4×15

Shrugs 4×25

Crossfit Wod

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength & Conditioning

Bench Press 4×10

Incline Press 4×10

Floor Press 4×10

Max Push ups 2 min.

Crossfit Wod

Five rounds for time of:

Row 500 meters

135 pound Bench press, 15 reps.

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes

Todays Wod

Strength and Conditioning

Back Squats 4×10

Pistols 3×10

Step ups 3×10

Leg ext. 3×15

Crossfit Wod

Three rounds for time:

Walking lunge 100 ft

50 Squats

25 Back extensions

CrossFit I-5 Academy of Elite Fitness in Mission Viejo, Ca. Body Awareness ~ Weight Training ~ Running Technique ~ Cardio Endurance High Intensity Functional Fitness ~ Personal & Group Fitness Classes