WOD

CrossFit WOD Mon June 25, 2018

Hoodies will be available at our online shop through the end of the month! Click the link to order kotisibuy.com/sda

-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, Friday 4-8pm, Saturday & Sunday 8am-3pm. Show up, hang out, see the new gym, move some weights and eat PIZZA!

There may or may not be an awesome prize to the person that moves the most weight in “AMRAP 30 min” (details being worked out)

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A. Back Squat “Wave” x Reps 4/3/2, 4/3/2
*Increase weight for second wave
Example:
275 x 4, 295 x 3, 315 x 2
295 x 4, 315 x 3, 335 x 2

B. 3 Rounds (10 min cap):

7 Power Snatch (TnG, unbroken)
14 V-ups (ADV GHD Sit-ups)
14 Box Jump overs (24/20’’)
Rest EXACTLY 2 minutes

Rest 8 min (until 18:00 mark on clock)

C. One Round SPRINT (4 min cap):

25 Front Squats (95/65)
10 Burpees over bar
50 Double-unders
10 Burpees over bar

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STRONG PROGRAM:

Legs (Ham/Glute dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Power Cleans (drop bar from top) – 1 rep EMOM x 8 min
Try to increase weight slightly from the weight used for 2 reps every 90 sec last week

B. “Stop” Deadlifts
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 2 reps
*Focus on speed of pull and perfect mechanics on 3×2 at lower weight
*Goal is to increase top triple the next week whenever you succeed

C. EMOM x 14 min (alternating):

Russian KBS (HEAVY) x 10-12 reps
GHR x 6-8 reps or Hip Extensions (weighted) x 10-12 reps

D. 2 Rounds (Rest as needed between each round)

16 Front Rack Reverse Lunges (alternating, 8 reps per leg)
16 Hanging Oblique Knee Raises
16 Abmat Situps

CrossFit WOD Sat June 23, 2018

Hoodies will be available at our online shop through the end of the month! Click the link to order kotisibuy.com/sda

-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, Friday 4-8pm, Saturday & Sunday 8am-3pm. Show up, hang out, see the new gym, move some weights and eat PIZZA!

There may or may not be an awesome prize to the person that moves the most weight in “AMRAP 30 min” (details being worked out)

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A. 10-min cap to complete:

Reps 15-12-9
Rest EXACTLY 2 min
Reps 12-9-6

KBS (53/35, ADV 70/53)
Burpees over KB

Rest 8 min (till 18:00 mark on clock)

B. AMRAP 4 min:

Run 400m
Max reps Muscle-ups (scale as Wall-Climbs)

Rest 4 min (till 26:00 on clock)

C. AMRAP 6 min:

6 Pull-ups (ADV CTB)
10 Goblet Lunges (53/35) (ADV 8 Pistols)

CrossFit WOD Fri June 22, 2018

Announcements:

Wine & Wellness:

Hoodies will be available at our online shop through the end of the month! Click the link to order kotisibuy.com/sda

-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, Friday 4-8pm, Saturday & Sunday 8am-3pm. Show up, hang out, see the new gym, move some weights and eat PIZZA!

There may or may not be an awesome prize to the person that moves the most weight in “AMRAP 30 min” (details being worked out)

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A. “Stop” Deadlift – Work to top triple
The goal is to attempt 5 lbs more than your top triple throughout the cycle thus far

B. AMRAP 6 min (Rest 4 min) Repeat AMRAP 6 min:
Score is lower or worst of the two 6-min AMRAPS
Goal = Pacing

12 OHS (85/55, ADV 110/75)
12 HSPU
36 Double-unders

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STRONG PROGRAM:

Day 3 – Vertical Upper Body Push/Pull
Parts A and B stay the same each week. Track these metrics.

A. Strict Barbell OHP – 3 x 4-6 reps
*Increase weight if you make all 3 sets of 6 reps

B. Alternate Movements x 3 sets each:
Choose Ring or Bar. Stay consistent week to week
*Increase weight following week when you can achieve 5 (or 10) reps on all 3 sets

Weighted Dips x 5 reps OR Push-ups x 10 reps
Rest 1-2 min
Weighted Pull-ups x 5 reps
Rest 1-2 min

C. Alternate Supersets x 3 sets each:

DB “Z-Press” x 10-12 reps
Plate Raises (from waist to overhead) x 15-20 reps
Rest 1-2 min

Barbell Curls x 10-12 reps
DB Hammer Curls x 10-12 reps
Rest 1-2 min

Lying DB Tricep Extensions x 10-12 reps
Bench Dips (feet elevated) x 12-15 reps
Rest 1-2 min

CrossFit WOD Thur June 21, 2018

Announcements:

Wine & Wellness:

Hoodies will be available at our online shop through the end of the month! Click the link to order kotisibuy.com/sda

-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, Friday 4-8pm, Saturday & Sunday 8am-3pm. Show up, hang out, see the new gym, move some weights and eat PIZZA!

There may or may not be an awesome prize to the person that moves the most weight in “AMRAP 30 min” (details being worked out)

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A. With Partner:
10 Rounds of Farmers Walk Relay Race
Alternate 100m FW x 5 sets each
(halfway up alley and back)

B. EMOM x 10 min (alternating):

10 Ring Rows
10 Weighted Sit-ups

C. With Partner (competing AGAINST your partner)
One partner runs 400m
Other partner accumulates max cals on Row or Assault Bike
As soon as running partner returns, switch roles
Complete 3 Rounds EACH, and the partner with the most calories wins

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