WOD

CrossFit WOD Tues March 26th 2019

Get Bingo by completing the tasks in each square until you connect 5. Cards are available at the front desk. All bingo’s will be entered into a drawing for prizes. BLACKOUTS will have a drawing for a Grand Prize at the end of the month!

Catered Fit will be here Wed evening with samples starting at 6pm!

 

CrossFit:

A.) Back Squat & Hip Thrust superset
Back Squats 5 Heavy Reps (climbing each set)

immediately into;

5 Heavy Hip Thrusts (climbing each set)

*Rest 90sec. Between Sets
*Spend 20min. getting as many sets as you can. Aim for 4+ sets.
*These Hip Thrusts are IMPORTANT. Do them!

B.) 12min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row or Bike

*Every 2 rounds, add 10lbs to the bar. Ladies add 5lbs.

*RX+ every 2 rounds add 20lbs. Ladies add 10lbs.
Serious booty gainz today 🙂
*We’ve done this one before and it’s a goodie!

 

 

 

CrossFit WOD Mon March 25th 2019

 

Get Bingo by completing the tasks in each square until you connect 5. Cards are available at the front desk. All bingo’s will be entered into a drawing for prizes. BLACKOUTS will have a drawing for a Grand Prize at the end of the month!

CrossFit:

With a running clock:

A.) …at the 0:00
AMRAP 7:
15 Cal Assault Bike or Row
10 Pull-Ups

B.) …at the 10:00
AMRAP 7:
100m Run
15 Push Press 95/65

C.) …at the 20:00
AMRAP 7:
15 American KB Swings 70/53
10 Cal Assault Bike or Row

D.) …at the 30:00
AMRAP 7:
100m Run
15 SDHP’s 95/65

Each section has 25 reps so your score will be easy to add up and convert to rounds and reps. Ladies 12 and 7 cals.

*If classes are on the bigger side you can have half start on A and half on B and just rotate through the 4 parts.

 

STRONG:

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

A. Back Squats – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps

B. Build to challenging weight for complex:

1 Squat Clean + 3 Front Squats
OR
1 Power Clean + 4 Front Squats

C. EMOM x 6 Min – 1 set of complex @ 65% of top weight from part B
Focus on EXPLODING up as fast as possible on each squat

D. Rear-Foot Elevated Split Squat (no weight) x 1 Set:

AMRAP 45 seconds for MAX REPS on one leg
Rest 45 seconds
AMRAP 45 seconds for MAX REPS on opposite leg

E. One Round “Sprint”
Note that for Shuttle Runs, “there and back” = 2 reps

20 Shuttle Runs (30 ft each way)
15 HEAVY Russian KBS
15 Shuttle Runs
15 HEAVY Russian KBS
10 Shuttle Runs
15 HEAVY Russian KBS

 

SWEAT:

15min. to finish…
200m Run
4 DB Thrusters 45/30s
6 Burpees
8 Toes-To-Bar
10 Sit Ups
12 Wall Balls 20/14
14 DB Snatches

Rest 5min.

15min. to complete it backwards…
14 DB Snatches
12 Wall Balls 20/14
10 Sit Ups
8 Toes-To-Bar
6 Burpees
4 DB Thrusters 45/30s
200m Run

12 Days of Christmas style. Listen up and read!

Goes like this…
200m run…
then;
4 DB Thrusters + 200m Run
then;
6 Burpees + 4 DB Thrusters + 200m Run
…all the way to the 14 Snatches and back down to the run. Like the way you sing “12 days of Xmas.”

Rest the 5min. and do it in REVERSE order, but same style 🙂

CrossFit WOD Sat March 23rd 2019

 

Get Bingo by completing the tasks in each square until you connect 5. Cards will be available at the front desk starting next week. All bingo’s will be entered into a drawing for prizes. BLACKOUTS will have a drawing for a Grand Prize at the end of the month!

 

CrossFit:

15min. running clock… Alternating Reps with a Partner
7:30min. of Snatching
Start at 95/65lb. and add 20/10lbs every 10 reps.
immediately into;
7:30min. of Hang Power Cleans
Start at 135/95lb. and add 20/10lbs every 10 reps.

Rest 5min.

15min. running clock…
42-30-18
Deadlifts 225/155
Calorie Assault Bike or Row

AMRAP in remaining time.. (solo)
10 Toes-To-Bar
10 DB Russian Twists 45/30lb

*Just the very last AMRAP is Solo. You still do the bike and deadlifts with your partner.

*On part 1, you may make smaller jumps if you need to or make bigger jumps based on ability.

*Left + Right is 1 rep on the twists

SWEAT:
Teams of 2:35min. to get as far as possible…
50 Calories
50 DB Deadlifts 70/50s
50 Calories
50 DB Box Step Ups 24/20″ (50/35lb.)
50 Calories
50 Pull-Ups
… Then 40 of ALL that again… Then 30… Then 20… Then 10…

I just want today to be a fun long breather. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or at anytime. You may also stay on the same cardio piece the whole time.

*Ladies start at 40 instead of 50.

*The DB Step-Up standard is like the open. Just holding 1 DB anyway you want.

*You can also do this solo and just see how far you get.

 

HIBB:
A.) 5 Rounds:

6 Power Cleans (as heavy as possible but with clean form)
Immediately into:
6 Bench Press (as heavy as possible
Immediately into:
2 min Max reps Double Unders
Rest 2 min.

After the last round, rest 5 min (including the 2 min before part B.)

B.) 10-9-8-7-6-5-4-3-2-1

Strict Pull Ups
Handstand Push Ups

*Scale with a band for pull ups and regular push ups or feet elevated push ups as needed.

CrossFit WOD Friday March 22nd 2019

The Final Night for FLN is this Friday! Don’t miss the party!

Mary from active recovery lab will be here for FNL to work on you before or after the final open workout. Make sure you are here to take advantage of some free therapy!

Get Bingo by completing the tasks in each square until you connect 5. Cards will be available at the front desk starting next week. All bingo’s will be entered into a drawing for prizes. BLACKOUTS will have a drawing for a Grand Prize at the end of the month.

 

CrossFit:

Coaches part A will help them get nice and warm so you can keep warm ups to just some light cardio and these stretches:

Lat stretches
Front Rack Stretches
Low Back Stretches
(7-8sec. Holds for a few rounds)

A.)  50-60% effort. Groups of 2. Have some people start on the row portion and some people start on the Bike portion.
6min. EMOM: (stagger with partner)
Odd: 15/12 Cal Row
Even: 30sec. of Barbell Thrusters (Add a little weight for the 2nd and 3rd set and just do 5 reps)immediately into;
6min. EMOM: (stagger with partner)
Odd: 12/9 Cal Assault Bike
Even: 45sec. Bar or Ring Hang (Round 2 do 30sec. of kip swings, Round 3 do 30sec of pull ups) 

B.) Spend about 10min. Building up to a heavy thruster. Don’t fail, but hit something around 80% effort.
C.)  Crossfit Games Open 19.5 (Ages 16-54) (Time)
I’m just gonna go ahead and name this “Chalk in the bucket” as a reminder to keep ALL chalk in the bucket.

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

*Lower your hands down into the chalk bucket, WAIT! Don’t pull the chalk out of the bucket.  Keep your hands INSIDE of the bucket while you apply chalk to your hands.  Then rub your hands together (while still inside the bucket) until there is a thin white dusting of chalk on your hands.  Then remove hands from bucket.
*If you use a ton of chalk you will tear your hands on pull ups.
*If your hands physically move a lot while on the bar doing pull ups you will tear, try to keep them fixed on the bar.
*If you tear, wipe down everything you got bloody with the disinfectant wipes in the white buckets, and remove bloody tape if you used it.
*If you make a mess, clean it up.
*Sorry about having pull-ups and jerks the past few days. Hopefully they haven’t affected you too much. If so, save it for Saturday or Sunday.*LAST OPEN WOD. Lay it all out there!

STRONG:

Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min

B. 4 Rounds:

Strict Pull-ups x AMRAP (-2) = 2 reps shy of failure
Superset “PJR” Pullovers x 12-15 reps
https://www.youtube.com/watch?v=ufNWo8qVI2M
Rest 2 min
Incline DB Bench Press x 10-12 reps
Superset Face-Down Incline Rear-Delt Raises x 15-20 reps
Rest 2 min

C. Work to challenging weight for complex:
Over the course of 5 or more sets, increase weight gradually, completing the complex UNBROKEN

5 Deadlift
4 RDL
3 Bent-over Rows
2 Hang Power Clean
1 Thruster
D. 5 Rounds For QUALITY and TIME:

Row 15/12 Cals (male/female)
1 set of complex unbroken @ 50-60% of part C top weight
12 GHD or Decline Sit-ups

SWEAT:

30 Rounds For Time:
7 Wall Balls 20/14lb
5 Toes-To-Bar
3 Devil Press 35/25s

Been wanting to make something like this for a while. “Holleyman” style, but with a “Sweat” class flair 🙂

Make it nasty option:
30/20lb ball and 45/30lb DBs

This is all you’re doing today, so make it hard!

GET YOUR FREE TRIAL CLASS NOW!

"This place has changed my life! It has given me so much confidence in my body, my balance, and my ability to be active.”
- Chris Madsen, CFPB member since 2010

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.