Monday 07/24/17

admin WOD

CrossFit RSD – CrossFit

A-1: Back Squats 5/3/1 Program

Back Squats

Reps – 5 at 65% of 1rm

Reps – 5 at 75% of 1rm

Reps – 5-max at 85% of 1rm

A-2: Metcon (Time)

3 Rounds

10 Front Squats 115#/75#

20 Box Jumps

10 Back Squats 115#/75

20 Skater Plyos L+R=1

Rx+ 135#/95#

B-1: Metcon (Time)

4 Rounds

400m MB Run 20#/14#

21 OH Walking Lunges 45#/25#

15 KB Swings 53#/35#

9 Deck Squats 45#/25#

Xtra: Metcon (No Measure)

4 Rounds

20 KB Russian Twists L+R=1

25 KB Sit-ups

20 KB Figure 8 Holds

25 KB Sit-ups

Saturday 07/22/17

admin WOD

CrossFit RSD – CrossFit

Choice of Hero WODs

A-1: Paul (Time)

5 Rounds for time of:

50 Double-Unders

35 Knees-To-Elbows

20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here

B-1: Erin (Time)

5 rounds for time:

15 DB Split Cleans, 40#

21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here
35#/20#

Friday 07/21/17

admin WOD

CrossFit RSD – CrossFit

A-1: 5/3/1 Shoulder Press Wendler Program

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1x1x1 to find new 1 rep max

A-2: Metcon (AMRAP – Rounds)

5min AMRAP

3 HSPU

5 Strict Pull-ups

rest 2 minutes, then

5 min AMRAP

7 Push Press 95#/75#

9 KB Swings 53#/35#
2 minute rest between the AMRAPS. Only count rounds completed, yup…rounds completed 🙂

B-1: Metcon (Time)

5 Rounds

10 Power Cleans 135#/95#

15 Wall Balls 20#/14#

20 Sit-ups

Xtra: Metcon (No Measure)

Tabata

Plank Holds

Sit-ups

SB Twists
Use your phone or team up with some who may have a tabata timer app.

8 Rounds, 20 sec work 10 sec of rest.

Nxt Lvl Baseball WOD #23

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Run

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

Stretching (1 set of 10*) – Fire Hydrants / Donkey Kicks / Plank kicks /Scorpions

NXT LVL ABS (Weight)

3 Rounds

15 Air Squats

20 Hollow Rocks

25 Hip Raises

Push Press (5×5)

Nxt Lvl Baseball WOD #23 (AMRAP – Rounds)

15 min

5 Wall Balls

10 Pushups

10 Situps

Sled Push

Nxt Lvl Baseball WOD #22

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Run

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

Stretching (1 set of 10*) – Fire Hydrants / Donkey Kicks / Plank kicks /Scorpions

NXT LVL ABS (Weight)

3 Rounds

Sit Ups

V-Ups

Planks

Battle Ropes

Front Squat (5×5)

Nxt Lvl Baseball WOD #22 (Time)

“21” 2 Rounds

Du’s

KB SDLHP

KTE

Pushups

DU’s

KB Swings

DU’s

Cal Row

Thursday 07/20/17

admin WOD

CrossFit RSD – CrossFit

A-1: 5/3/1 Deadlift Wendler Program

5 reps at 50% of 1rm

5 reps at 60% of 1rm

5 reps at 75% of 1rm

3 reps at 85% of 1rm

1x1x1 to find new max

A-2: Metcon (AMRAP – Reps)

3 Rounds

1min work 30sec rest

Deadlift 60% of 1rm

Plank Hold

GHD Back Extension

Sled Push 45% of 1rm
Work for 1 min at each station. Take a 30 sec rest after each minute. This will allow you time to transfer stations. Sled push is from the roll-up door to pitchers mound and back and equals 1 rep. Plank hold is counted as 1 rep unless you drop a knee, then its a no rep. Count total reps completed.

B-1: Metcon (Time)

21-15-9

SDLHP 115#/75#

Toes 2 Bar

DU’s x3

Xtra: Metcon (No Measure)

3 Rounds

20 SB V-ups

20 4-Count Flutter Kicks

20 KB Russian Twists

20 KB Figure 8 to Hold

Nxt Lvl Baseball Active Recovery

admin WOD

CrossFit RSD – NXT LVL Baseball

Active Recovery

Dynamic Stretch

J-Bands (10 mins)

Mobilization

PVC

1000m Row

Decelerators

ABS

Stretching

2 Rounds

10 Donkey Kicks

10 Calf Raises

10 Fire Hydrants

10 Single Leg Bridge

10 Scorpions

500m Row

Spinal Rotation

Body Drops

Rice (5 mins) 1 on/1 off

Wednesday 07/19/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

5 Rounds

12 Snatch Grip Dead Lifts 95#/75#

9 Hang Power Snatches

6 Overhead Squats

200m Run

Rx+ 135#/85#

B-1: Metcon (Time)

4 Rounds

25 Cal Row

20 Step Lunges L+R=1

15 Deck Squats 35#/25#

10 Front Squats 135#/95#

5 Deadlifts 135#/95#

Xtra: Metcon (No Measure)

2 Rounds

5 x15 sec Hollow Rock Holds

5 x 30 sec Plank Holds

5 x 15 sec Ring Knee Raise Holds

Nxt Lvl Baseball WOD #21

admin WOD

CrossFit RSD – NXT LVL Baseball

NXT LVL Baseball Warmup (No Measure)

1000m Run

Dynamic Stretching

Mobility

PVC

J-Bands

Plyo Care Balls

Body Blade

Stretching (1 set of 10*) – Fire Hydrants / Donkey Kicks / Plank kicks /Scorpions

NXT LVL ABS (Weight)

4 Rounds

15 Sit Ups

20 Chest Pass/Twist/Chest Pass

25 Wall Push

Nxt Lvl Baseball Squats (5×5)

Bulgarian Squats

Nxt Lvl Baseball WOD #21 (AMRAP – Rounds)

15 Min AMRAP

10 Wall Balls

10 Med Ball Twists

200m Run

Sled Push

Tuesday 07/18/17

admin WOD

CrossFit RSD – CrossFit

Warm-up will be a little different. The warm-up for the day will be posted on the whiteboard. You have 20min to warm-up, stretch, and get ready for the WOD. Know your body and what areas you need to focus your mobility in.

A-1: 5/3/1 Bench Press Wendler Program

5 reps @ 50%

5 reps @ 60%

3 reps @ 75%

1x1x1 to find new 1RM
Find new 1 rep max in Bench Press. Warm-up and stretch completely before attempting.

A-2: Metcon (AMRAP – Rounds)

10 min AMRAP

5 Ring Dips

5 Hand Release Push-ups

5 Bent Over Rows 115#/75#

B-1: Metcon (Time)

6 Rounds

10 Push Press 95#/75#

10 Burpee bar jump-over

10 KB Swings 53#/35#

10 Cal Row
RX+ 135#/85# PP; 62#/44# KB

Xtra: Metcon (No Measure)

4 Rounds

5 Strict Pull-ups/Ring Rows

10 KB Seated Twists

5 Strict Pull-ups/Ring Rows

10 KB Sit-ups