May 20, 2019
Wod 489 EMOM
EMOM 30
Minute 1: 10 wall ball 20/14
Minute 2: 15 KB swings 53/35
Minute 3: 30 Double unders or 70 Jump ropes
Originally posted Nov/Dec 2018
May 20, 2019
Wod 488
AMRAP 15 minutes 250M row10 burpees10 alternating reverse lunges with kb 53/3510 KB hang clean and jerk (per arm) 53/35 This is a wod we have already done. Originally posted circa 11/2018
May 1, 2019
workout 3
For time: 100 sit up 50 box over 24/20 50 sit up 25 box over 50 alt KB g2oh 70/53
May 1, 2019
Workout 2
For time: 10 rounds 2 rounds cindy 10 BB split squat 95/65 Alternate Legs each round. 30 min cap
May 1, 2019
Workout 1
Time: 4 rounds: 30 Box over 20” 20 DB snatch (single DB alternate) 20 DB c&j (single DB alternate)
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
![](https://www.code-wod.com/wp-content/uploads/2019/08/designGrid.jpg)
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
![](https://www.code-wod.com/wp-content/uploads/2019/05/aos.jpg)
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
![](https://www.code-wod.com/wp-content/uploads/2019/05/back-online900-1.jpg)
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
![](https://www.code-wod.com/wp-content/uploads/2019/05/throwbackPE.jpg)
What is the best way to warm up? So I am not creating warm ups any more. This is for…