Month: January 2018

CrossFit WOD Wed Jan 31, 2018

A. Close-Grip Bench Press (hands 12-16’’ apart, elbows in) Reps 3-4-5-6 (decreasing weight each set) Example: 255 x 3, 245x 4, 235 x 5, 225 x 6 B. For Time (24 min cap): Run 800m 50 Sit-ups (ADV GHD) 50 Power Snatch (75/55) 50 Box Jump overs (24/20’’) 50 TTB 50 OHS (75/55) 50 Push-ups …
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CrossFit WOD Tue Jan 30, 2018

A. Hang Power clean – Work to heavy triple in 10 min B. AMRAP 8 min: 6 Power Cleans (110/75, ADV 155/105) 12 Wall-Balls (20/14) to 10/9 ft 24 Double-unders (48 singles) Rest 6 min (till 14:00 mark) C. 2 Rounds for time (8 min cap): 25 Shoulder to OH (110/75, ADV 155/105) 25 Pull-ups …
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CrossFit WOD Mon Jan 29, 2018

A. Back Squats – Warmup to a set of 2 reps, heavier than 20-rep set Then 1 x 20 (slightly heavier than last week) B. Warm-up Power Snatch by working to a challenging triple at a heavier weight than working weight in part C C. For Time (12 min cap): 40 Bar-Facing Burpees 30 Front …
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CrossFit WOD Fri Jan 27, 2018

A. Pendlay Rows – 5 x 5 ***Try to go slightly heavier than sets of 6-8 reps last week B. AMRAP 3 min (rest 2 min) Repeat AMRAP 3 min: Run 200m 50 Double-unders (75 singles) Max reps Wall-Climbs in remaining time Rest until 15:00 on clock C. 3 Rounds (15 min cap): Run 400m …
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CrossFit WOD Fri Jan 26, 2018

A. Complex – Work to challenging weight: 1 Power Clean + 1 TnG Squat Clean B. Open WOD 11.5 Pacing game AMRAP 10 min (rest 5 min) Repeat AMRAP 10 min Score is lowest of two AMRAPS 5 Power Cleans (145/100) 10 TTB 15 Wall-Balls (20/14# to 10/9 ft) ———————————– STRONG PROGRAM: A. Pull-ups – …
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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.