June 7, 2019
Five Oh One
Complete 30 strict pull-ups in as few sets as possible.
For time:
Wearing a 45lb vest.
1 mile walk. Every 3rd minute on the minute 10 squats, 5 pushups.
June 4, 2019
Wod 500
We’ve had FIVE HUNDRED of these things. That’s a lot of fitness. Just for reference, here’s where we started: wod 1200 meter run 100 Jumping Jacks 50 Lunges (Reverse) 25 Pushups 10 Burpees 200 meter run Then we went to: AMRAP: (As many reps as possible) 5 Min. Set your WOD timer for a 5 […]
June 1, 2019
Wod 499
AMRAP 15 minutes 30 clean and jerk 65/45 20 push ups 30 clean and jerk 95/65 20 squats. (air squats) 30 clean and jerks 115/75 20 burpees 30 clean and jerks 135/95 20 pull ups 30 clean and jerks 155/125 If you finish it, post your time. Also, if you finish it I’d like a […]
May 29, 2019
Wod 498
AMRAP 3 rounds of: 1 minute of split squat right side 1 minute of split squat left side 1 minute of pull ups 1 minute of sit ups 1 minute rest Score total reps. Rx weight for split squat is 53lb/35lb KB in the “front rack” position. Scale this first. Post scores to comments PLEASE. […]
May 26, 2019
Wod 497
For Time:50 burpees50 push ups50 KB squats (right side front rack)50 KB squats (left side front rack)50 push ups50 burpees Rx weight 53/35 lb kb I would guess the timeframe to be 15-20 minutes. KB front rack: This is with the KB in one hand, fist tucked under the chin, elbow tight to the your […]
May 23, 2019
wod 496
EMOM 30Minute 1: 30 Double Unders or 90 jump ropeMinute 2: 10/8 calories rowingMinute 3: 45 Seconds Plank on elbows Rx+ Minute 3 = 20 seconds max reps clean and jerk 95/65For information what “EMOM” means see ACRONYMS The Rx version is fairly light due to tomorrow being the annual “Murph” challenge. For myself and […]
May 20, 2019
495 First release of V3.0
Wod 495 – First wod on the 3rd version of Code-Wod. For time complete: 50 Reverse Lunge to KB press (25 per side)50 Alternating KB snatch 50 Russian KB swing Rx 35/little red KB Rx+ 53/35 Explanation of movements:Reverse Lunge to press: hold the KB in the “front rack” on the side you’ll step back […]
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
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
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
-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
What is the best way to warm up? So I am not creating warm ups any more. This is for…