Blog Search

Regional Round Up WOD Saturday, May 27, 2017

By: 0

Here’s The Regional Round Up WOD and movement standards for both Rxd and scaled workouts. Since the workout will be done competition style you will need to warm up yourself. Please make sure to be ready to workout by your heat time! Here’s our your warm-up to be done in the back room (not on the main floor). Check Facebook for full video. It’s worth it 😂 https://www.facebook.com/resolutioncrossfit/videos/10158707698710035/
.
Scaled
400meter run
2x
10 push-up
10 air squats
5 pull-ups
Then,
400meter run
.
Rxd
400meter run
2x
5 Strict hspu
10 air squats
5 pull-ups
Then,
400meter run
.
Food and drinks will start around 11:00am 🙂 #resolutioncrossfit #crossfit #rcf #regionalroundup #progenex #regionalworkouts #wod @progenex @progenexaffiliates @progenex_socal

WOD Friday, May 26, 2017

By: 0

PERFORMANCE
.
A) Every 90 sec for 5 sets:
1 Snatch + 2 Overhead Squats @ 70-80% of 1RM Snatch
.
B) For Time:
1000m Row
10 Ring Muscle ups
**12 min Cap
.
FITNESS
.
A) Every 90 sec for 5 sets:
2 Hang Power Snatch + 3 Overhead Squats
.
B) For Time:
800m Row
40 Ring Dips
.
FIT CAMP
.
A) 20 AMRAP
100 Single Unders
40 Situps
20 KB Sumo Deadlift High Pull
.
B) EMOM for 12 minutes
Side Plank (20 seconds per side)
Heel Touches (40 seconds ON/ 20 OFF)
Shotguns (40 seconds ON/20 OFF)

WOD Wednesday, May 24, 2017

By: 0

PERFORMANCE
.
A) Every 90 sec for 5 sets:
1 Clean + 2 Front Squats @ 70-80% of 1RM Clean
.
B) 5 Rounds for Time:
50 Double Unders
5 Squat Cleans 155/105
**12-15 min Cap
.
FITNESS
.
A) Every 90 sec for 5 sets:
2 Hang Power Clean + 3 Front Squats
.
B) 5 Rounds for Time:
100 Double Unders
10 Hang Squat Cleans 75/55
.
FIT CAMP
.
A) EMOM for 10 mins Alternate between:
12 Hip Extensions
40 sec of a Plank Hold **Add weight if you’d like
.
B) 8 Rounds for Time:
20 Body Weight Lunges
20 DB Snatch (10/side)
20 Mountain Climbers (10/side)

WOD Monday, May 22, 2017

By: 0

PERFORMANCE
.
A) Every 2 mins for 6 sets:
2 Back Squats @ 95% of 3RM
.
B) 11 min AMRAP:
11 Box Jumps 30”/24”
22 Calorie Row
33 GHD Sit ups
.
FITNESS
.
A) Every 2 mins for 6 sets:
6 Back Squats + 6 Deadbugs/side
.
B) 11 min AMRAP:
11 Box Jumps/Plate Jumps/Step ups
22 Calorie Row
33 ABMAT Sit ups
.
FIT CAMP
.
A) 6 Rounds for Time:
600m Run (1st Speed Bump)
20 Kettlebell Swings
10 Burpees

Team WOD Saturday, May 20, 2017

By: 0

PERFORMANCE
.
A) For Time:
150 Push Press 95/65
**Must Switch every 15 repetitions
*6 min Cap
.
REST 2 mins
.
B) 18 min AMRAP:
50 Power Cleans 95/65
50 Front Squats 95/65
50 Toes 2 Bar
**Break it up however you would like between you and your partner
.
FITNESS
.
A) For Time:
150 Push Press 65/45
**Must Switch every 15 repetitions
*6 min Cap
.
REST 2 mins
.
B) 18 min AMRAP:
50 Power Cleans 65/45
50 Front Squats 65/45
100 ABMAT Sit ups
**Break it up however you would like between you and your partner

WOD Friday, May 19, 2017

By: 0

Behind the scenes of our corporate wellness testimonial video shoot.
.
PERFORMANCE
.
A) 3 Rounds for Time:
10 Overhead Squats 135/95 *Rx’d+ = 5 Overhead Squats 185/135
50 Double Unders
.
B) 4 Rounds for Quality:
15 Strict Press 75/55
15 Hip Extensions
.
FITNESS
.
A) 3 Rounds for Time:
10 Overhead Squats 95/65
100 Single Unders
.
B) 4 Rounds for Quality:
15 Strict Press 55/35
15 Hip Extensions
.
FIT CAMP
.
Death by Weighted ABMAT Sit up: Max out at 15 minutes. If you reach max before 15, complete last full round for the remainder of the 15 minutes
.
B) 10 Rounds for Time:
10 Push ups
15 Kettlebell Swings
20 Medicine Ball Over Shoulder

WOD Thursday, May 18, 2017

By: 0

PERFORMANCE
.
A) Every 2 mins for 4 sets:
3 Front Squats + 1 Push Jerk
.
B) For Time:
50 Box Jumps 30”/24”
100 Front Rack Lunges 75/55
2000m Row
.
FITNESS
.
A) Every 2 mins for 4 sets:
6 Front Squats + 20 sec Side Plank/side
.
B) For Time:
40 Box Jumps 24/20 or Plate Jumps
80 Front Rack Lunges 55/35
1600m Row
.
FIT CAMP
.
A) 20 min AMRAP:
20 KB Deadlift
300m MB Run (2x150m Run)
40 Parallette Jump Overs
50 Mountain Climbers
.
B) 3 Rounds of:
45 sec Plank Hold
15 sec Rest
45 sec Glute Bridge Hold
15 sec Rest

WOD Wednesday, May 17, 2017

By: 0

Pizza and GHD sit-ups? The perfect combo?? lol
.
PERFORMANCE
.
A) Every 1:15 for 6 sets:
2 Power Snatches @ 65-75% 1RM Snatch
.
B) 15 min AMRAP:
50 Kettlebell Swings 53/35
35 GHD Sit ups
20 Bar Muscle ups
.
FITNESS
.
A) Every 1:15 6 sets:
5 Hang Power Snatch + 30 sec Plank Hold
.
B) 15 min AMRAP:
50 Kettlebell Swings 35/26
50 ABMAT Sit ups
50 Pull ups
.
FIT CAMP
.
1 Mile Run for Time
.
B) 12 min AMRAP:
50 Jump Rope or 25 Double Unders
50 Air Squats
.
C) 12 min AMRAP:
12 DB Single Arm Push Press (12/side each round)
24 Bodyweight Lunges