Month: September 2017

CrossFit WOD Sat Sept 30, 2017

A. Thrusters – 5 sets using reps 5-4-3-2-2 ***Increasing weight each set to tough double B. EMOM x 5 min: 12 seconds of Thrusters @ 50-60% of part A (Rest 48 seconds) ***Go for speed and efficiency of movement to accumulate as many reps as possible in 12-sec period C. “Jack” – AMRAP 20 min: …
read more

CrossFit WOD Fri Sept 29, 2017

***You should be adding load to the Deadlift and Hang Clean weights from last week (sets of 5 reps last week and sets of 4 reps this week). A. 4 Rounds (40 min cap): ***If you finish early, move on to Part B Rest 30-60 seconds between each movement Rest 2-3 minutes between each round …
read more

CrossFit WOD Thur Sept 28, 2017

A. 3 Rounds (8 min cap): 10 Hang Squat Snatch (85/55, ADV 115/75) 15 Burpee Box Jumps (24/20’’) Rest 4 min (till 12:00 mark) B. 3 Rounds (10 min cap): 20 Front Squats (same barbell) 25 Ring Dips (scale as Bench Dips) Rest 4 min (till 26:00 mark) C. 3 Rounds (8 min cap): 20 …
read more

CrossFit WOD Wed Sept 27, 2017

***You should be adding load to the Press and Jerk weights from last week (sets of 5 reps last week and sets of 4 reps this week). The percentages should be around 75-80% for Press and 65-70% for Jerk reps A. 4 Rounds (40 min cap): ***If you finish early, start on part B Rest …
read more

CrossFit WOD Tues Sept 26, 2017

A. AMRAP 20 min: Run 800m 60 Double-unders 30 H.R. Push-ups 20 Abmat Sit-ups (ADV GHD) 10 Pull-ups (ADV Ring Muscle-ups) Rest 10 min (till 30:00 mark) B. AMRAP 6 min: Reps 2-4-6-8-10-12 etc… Power Cleans (135/85, ADV 185/120) Bar-Facing Burpees


Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.