WOD

CrossFit WOD Tues Jan 22nd 2019

Country Party Goin down Saturday Night 8pm at the gym. Line dancing lessons 8-9 don’t be late if you want to learn a dance!

A.) Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Row or Run to Bus Stop
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.

B.) 2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.

ADV 115/75
Super ADV 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.

CrossFit WOD Mon Jan 21st 2019

Country Party Goin down Saturday Night 8pm at the gym. Line dancing lessons 8-9 don’t be late if you want to learn a dance!

CrossFit:

A.) Back Rack Lunge (Superset)
Taken out of the rack:
5 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.
Soon as you finish your set complete 10 Hip Thrusts.

Hip Thrust  (5 x 10)
With your back on a bench or box, be sure to drive your hips up and pause for 1 split second at the top of each rep. If you have never done these before, you are about get some serious muscle soreness but it’s a good thing! Booty gains for all 😉

Climb to the heaviest weight you feel comfortable hitting today.
Then Rest 1-2min. and repeat.

B.) 16min. EMOM:

Min. 1) 15/12 Cal Row or Bike
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest

*ADV is 20/15 Cal Row
*If you can do the ADV so that the minute rest feels needed.
STRONG:

Monday
Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 7-6-5-4-3 (increasing weight each set to tough set of 3)
Rest approx 2 min between sets

B. Build to challenging weight for complex:
4 Strict Press + 6 Push Press

C. EMOM x 20 min (alternating movements):
Ok to use different weights and adjust as needed for each movement

8-10 reps DB Front Squats (DB on each shoulder/trap)
8-10 reps DB Bench Press
8-10 DB Rear-Foot Elevated Split Squats (right)
8-10 DB Rear-Foot Elevated Split Squats (left)
3-4 reps “Wall Climbs/Walks”

D. EMOM x 10 min (alternating movements):

DB Lateral Raise x 12-15 reps
Push-ups (on DB handles) x unbroken repeatable number of reps

SWEAT:

A.) In 35 min get as far as you can through
50 Goblet Squats (53/35)
40 Russian KB Swings (53/35)
30 Push Ups
50 Cowboy Squats
40 Russian KB Swings
30 Push Ups
50 Back Squats (95/65)
40 Russian Swings
30 Push Ups

B.) Coaches Choice AB work if time in class.

 

CrossFit WOD Sat Jan 19th 2019

Yoga is at 10am! Come check it out!

With a partner, get as far as possible in 40min…

80 Back Squats 135/95
60 Toes-To-Bar
50 Cal Bike

80 Front Squats 95/65
60 Toes-To-Bar
50 Cal Bike

80 Overhead Squats 75/55
60 Toes-To-Bar
50 Cal Bike

Time CAP: 40min.

Only 1 person works at a time. Try and be quick on that weight change! And make sure the weight changes are appropriate for you and your partner. ADV can be 115/75 on Front Squats and 95/65 on OHS. That will make your weight changes a little easier if can go that route.

CrossFit WOD Fri Jan 18th 2019

Come try yoga this Saturday at 10am! No cost for members, stretch flow and get some core work in!

CrossFit:
A.) Strict Press (Recovery (Week 4 of 4))
5 x 40%
5 x 50%
5 x 50%
5 x 60%* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂

*ALSO, in between each set you will do 1min. of max russian twists with a 45/30lb DB.

B.) Lucifer (Time)
20min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s DBs or KBs
200m Run

Super interested to see some times on this! Can you finish?!
C.) Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)
STRONG:

Friday 1/18 – Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)

Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
*Begin cycle with weight selection for top set around 8-10 RM for both movements

“Stop” Deadlifts – 5 x 5 (increasing weight to tough set of 5)
Rest 2-3 min
Chin-ups (supinated, palms facing) – 5 x 5 (increasing difficulty to tough set of 5)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. Alternate Movements x 3 sets each:

Barbell Hip Thrust x 8-10 reps @ 20X2 tempo (2-sec pause at contraction)
Rest 1-2 min
Russian KBS (Heavy) x 12-15 reps
Rest 1-2 min

C. 3 Rounds for UNBROKEN and QUALITY Movement:
Rest minimally, but as much as needed to ensure quality reps/sets

16 Pistol Squats (alternating) OR (scale as 16 Goblet Box Step-ups, alternating legs)
12 DB RDL (one DB in each hand)

D. EMOM x 8 min (alternating):

Hang DB Power Cleans x 8-10 reps
Burpee HIGH Box Jumps x 4-5 reps

E. AMRAP 5 min:
50 Shuttle Runs (30 ft each way) “there and back” = 2 reps
Max Cal Row in remaining time

SWEAT:

A.) 0-20min.
2 Rounds:
500m Row
50 Push Press 75/55lbs
immediately into;
2 Rounds:
400m Run
50 SDHPs 75/55lbs.

21-35min.
4 Rounds:
25 KB Squat Clean 50/35
25 Russian KB Swings 70/53

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