Running

Todays WOD

Strength and Conditioning

Chest 

Superset 4×10

Incline Bench Press

DB flys

Band crossovers 4×15

Shoulders

Superset 4×10

Seated DB shoulder press

Seated Side laterals

Shrugs 4×20

Crossfit 

12 minute AMRAP

5-Ground to Overhead (any way Possible) 185lbs

7- Ball Slams 40lbs

9- Push ups

 

 

Todays WOD

Strength and conditioning

Superset 10×10

Seated BB curls

Band push downs

Superset 10×10

DB hammer curls

Close grip push up

Crossfit

Baseline

500 m. row

40 airsquats

30 sit up

20 push ups

10 pull ups

Todays WOD

Strength and conditioning

Shoulder press 4×10

Y press 4×15

Shrugs 4×20

Superset 4×15

Side lateral

Front laterals

Crossfit

For time:

Back squat -9 reps (Body weight)

50 yrd sprint

Back squat-6 reps (Body weight)

100 yrd sprint

Back squat-3 reps (Body weight)

200 yrd sprint

 

Todays WOD

Strength and conditioning

Bent over row 4×12

Band high pull 4×12

DB rows 4×12

Good mornings 4×12

Crossfit

21-15 -9

Sumo deadlift highpull

Burpee deadlift

Sit ups

 

Todays WOD

Strength and conditioning

Incline bench 4×10

DB flys 4×10

DB flat Bench press 4×15

DB flys 4×15

Crossfit

12, 9, 6, 3 for reps:

185 lb Push Press
Ring Dips

Todays WOD

Strength and conditioning

Squats 4×10

Bosu ball squats 4×20

Good mornings 4×15

Leg ext. 4×15

Crossfit

21-15-9

Bent Over row

Strict pull ups

8 rounds 

50 yrd sprint

 

Todays WOD

Strength and conditioning

“Armed and Dangerous”

Super set 4×10

BB curls

Reverse BB curls

Straight sets

Center press 4×10

JM press 4×10

Super Set 4×10

Band push down

DB hammers

Crossfit

Complete 5 rounds:

70% of 3 RM Deadlift – Max reps
60 second Row Sprint – Max Calories

total reps + calories= score

Todays WOD

Strength and conditioning

Shoulder press 4×10

Side laterals 4×15

Upright row 4×12

Shrugs 4×20

Crossfit

4 rounds 

50 yards Prowler 225/95

15 push ups

25 sit ups

 

Todays WOD

Strength and conditioning

Max deadlift 1 rm

Bent over row 4×10

DB row 4×12

Pull ups 4×10

Crossfit

Cardio PR Day

3 cardio exercises

 

Todays WOD

Strength and conditioning

Bench press 1 RM

DB flys 4×15

DB press 4×15

Dips 4×15

Crossfit

Crossfit Totals

1 RM on all lifts

Squat

Shoulder press

Deadlift

Todays WOD

Strength and conditioning

Back squats 4×15

Zerker squats 4×15

DB step ups 4×10

Leg ext 4×15

Crossfit

4 rounds for time:

10 Back squats (body weight)

500 M. Row

 

Todays WOD

Strength and Conditioning

Shoulder press 4×10

Hang clean push jerk 4×10

Hang clean and jerk 4×10

Side laterals 4×10

Crossfit

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs

Todays WOD

Strength and conditioning

Deadlift 4×10

Bent over  row 4×10

Band hi row 4×10

Pull ups 4×10

Crossfit

4 rounds
20 KBS
15 pull ups
10 Burpees
400m run/500m row

Todays WOD

Strength and conditioning

Giant set 4×10

Bench press

DB press

Incline press

Dips

Crossfit

Complete 5 rounds:

95 lb Barbell Walking Lunge from Front Rack – 20 reps (10 each leg)
Evil Wheels - 20 reps
Strict Pull Ups – Max reps

*Perform barbell lunge with the bar in the front rack or front squat position.

Score total pull ups.

Todays WOD

Strength and conditioning

Back Squats 4×10

Leg ext 4×20

Front squats 4×10

Crossfit

On the minute

Complete the following on the minute for 12 minutes:

50 lb DB Hang Power Cleans – 10 reps
25 yard 180 lb Prowler Push – 1 rep

Score rounds completed.

Todays WOD

Strength and conditioning

BB curls 4×10

DB curls 4×10

DB hammers 4×10

Lying band curls 4×10

Skull crushers 4×10

JM press 4×10

Center press 4×10

Push downs 4×10

Crossfit

On the minute

Complete the following on the minute for 10 minutes:

Power Cleans @ 80% of 1 RM – 2 reps
50 lb Weighted Pull Ups – Max Reps

Score total reps and loads used

Todays WOD

Strength and conditioning

Superset 4×10

Shoulder press (front)

Shoulder press (Behind the neck)

Superset 4×10

Side lateral

Front lateral

Shrugs 4×15

Crossfit

3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups

Todays WOD

Strength and conditioning

Deadlift 4×3

Bent over row 4×10

DB pull over 4×15

Pull ups 4×12

Crossfit

Complete as many rounds as possible in 9 minutes of:

Thruster – 3 reps
Ball Slams – 5 reps

*For Thruster, use between 95-135 lb
*For ball slams, go as heavy as possible.

loads used and rounds completed to comments.

 

Todays WOD

Strength and conditioning

Bench press 4×10

Superset 4×10

Dumbbell flys

Dumbbell press

Dips 4×12

Band crossover 4×15

Crossfit

Complete for time:

Plyo Pushups – 100 reps

*After every broken set complete one 5-10-15 shuttle run.

*Plyo pushups should be performed by dynamically alternating hands on a 45lb bumper.  The only resting position should be the top of the pushup.  “Walking” hands is a no rep.

Todays WOD

Strength and Conditioning

Back Squats 4×10

Leg ext 4×20

Good Mornings 4×15

Crossfit

8 rounds

80 yrds Prowler Sprint 225#

25 push 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

UPCOMING EVENTS

January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

Highlight Video

What is CrossFit?

CrossFit I-5 Featured Products

Fitbit Aria

For Email Marketing you can trust

Archives

PHOTO GALLERY

CrossFit Journal: The Performance-Based Lifestyle Resource


CrossFit I-5 | 23342 Madero Rd. Suite G, Mission Viejo, CA 92691 | (949) 297-4927
Copyright Accelerate Athletics. All Rights Reserved.
CrossFit is a registered trademark of CrossFit, inc.

Log in