WOD

Come join us for a bonfire with all your strong friends! Feb 16th 5pm!

CrossFit:

A.) 20min. EMOM:
Odd: 10 Push Jerks 135/95
Even: 15 Wall Balls 20/14

ADV is 12 Jerks and 18 Wall Balls
B.) 10min. AMRAP:
10/7 Cal Assault Bike or Row
10 Pull-Ups

ADV is 3 muscle-ups
Strong:

Wednesday 2/6 – Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 3 x 5-7 reps
*Continue adding weight slowly, still slightly shy of failure if possible
*Increase weight following week when you successfully make 3×7 with same load

B. Lateral Box Step-up (holding DB on shoulder of working leg)
Reps 12-10-8 (increasing DB weight) PER LEG
Rest as needed between legs (or after both legs)

C. 3 Rounds:

50 feet Front-Rack Walking Lunge Steps unbroken (approx 16-18 steps)
50 feet Broad Jumps back to start
Rest 2-3 min after each round

D. 3 Sets: GHR x 6-10 reps OR Hip Extensions x 12-15 reps
Add load to movement of choice to create a challenging set within the rep range

E. One Round:
(use same weights from Farmers Carry for all movements)

200m Farmers Carry (heavy)
15 Goblet Squats (with one KB/DB)
25 Deadlifts (one KB/DB in each hand)

SWEAT:
A.) Every 4min. x 5 Rounds:
20 Push Press 75/55lb
20 SDHP’s 75/55lb
15 Burpees
10 Reverse Burpees

Rest 5min.

B.) 10min. AMRAP:
10 Front Rack Lunges 75/55
30 Double Unders or 60 Single Unders
*Every other round do front squats

Feel free to go 95/65 on that first part if you’re pretty quick on those barbell movements.

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.