WOD

CrossFit WOD Wed June 20, 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!

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A. Squat Cleans – Work quickly to challenging double

B. Squat Cleans – 2 reps EMOM x 6 min @ 80% of top double in part A

C. AMRAP 5 min (Rest 3 min) x 2 sets:

50 Wall-Balls (20/14# to 10/9 ft)
15 Hang Power Clean to Overhead (95/65, ADV 135/95)
Max reps Push-ups (ADV Ring Push-ups)

Score is TOTAL CUMULATIVE REPS OF PUSHUPS across both sets

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STRONG PROGRAM:

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

A. Back Squats – Reps 12-9-6-3
*Increasing weight each set to top triple
Then complete 2 sets of 4 reps @ the 6-rep weight

B. Rear-Foot Elevated Split Squats
Load back-rack, front-rack or farmers hold (stay consistent week to week)
Reps 10-8-6-4 (increasing weight) per leg

C. Alternate Supersets x 2 sets each:

100m Farmers Walk (HEAVY)
20 Weighted Sit-ups (ADV GHD Sit-ups)
Rest 1-2 min

15 Wall-Balls unbroken
5 Box Jumps (high, step down)
20 Lying Leg Raises (with hip thrust at top)
Rest 1-2 min

CrossFit WOD Tues June 19, 2018

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A. 6 Rounds (10 min cap):

8 DB Snatch (heavy, alternate arms) see levels
12 TTB

L1 – under 50/35
L2 – 50/35
L3 – 70/50 or more

Rest 8 min (till 18:00 mark)

B. 2 Rounds (17 min cap):

Run 400m with plate (45/25)
30 Ground to Overhead with plate
30 Pull-ups
Rest exactly 3 min

CrossFit WOD Mon June 18, 2018

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A. Back Squat – Work to top triple
The goal is to attempt 5 lbs more than your top triple throughout the cycle thus far

B. Alternate AMRAPs x 2 Rounds:

AMRAP 1 min:
40 Double-unders (40 singles)
Max reps Dips or Pushups
Rest 2 min

AMRAP 1 min:
40 Double-unders (40 singles)
Max reps Hang Power Cleans (110/75, ADV 155/105)
Rest 2 min

C. One Round (8 min cap):

24 Thrusters (95/65)
24 Box Jumps (24/20’’)
12 Burpees lateral over bar
16 Thrusters
16 Box Jumps
8 Burpees lateral over bar

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STRONG PROGRAM:

Horizontal Upper Body Push/Pull
Part A will stay the same each week. Track these metrics

A. Alternate Movements x 3 sets each:
*Increase weight following week on any set that achieves the end of the rep range

Bench Press x 4-6 reps
Rest 1-2 min
Supinated Bent-over Rows (slightly elevated chest angle) x 6-8 reps
Rest 1-2 min

B. DB Bench – Reps 15-12-12-12
15 rep warmup then 3 x 12 at same weight

C. Chest-Supported DB Rows – Reps 15-12-12-12
15 rep warmup then 3 x 12 at same weight
(both arms simultaneously, bench standing on riser)

D. Alternate Supersets x 2 sets each:

DB Flies x 12-15 reps
max Push-ups unbroken (scale to 6+ reps)
Rest 1-2 min

Reverse DB Flies x 12-15 reps
max Ring Rows unbroken (scale to 6+ reps)
Rest 1-2 min

CrossFit WOD Sat June 16, 2018

Announcements:

-Special Inversion Yoga class this Sunday at 9am with Ninja Rob. Plus Sunday Skool at 10am with Coach Ben.

-Moving Weekend June 29&30th & July 1st! We need your help moving all the things, we will have a sign up list starting soon for shifts and Trucks (if you have one).

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A. Alternate Sets of each movement working up to top set
(12 minutes total time)

Back-Rack Reverse Lunges – Heavy set of 12 (6 per leg, alternating)
Rest 1-2 min
Weighted Pull-ups – Heavy set of 4 reps
Rest 1-2 min

B. Chipper For Time (18 min cap):

Run 800m
30 Pull-ups
30 Wall-Balls (20/14# to 10/9 ft)
30 Box Step-ups (holding Medball)
30 Wall-Balls (20/14# to 10/9 ft)
30 Pull-ups
Run 800m

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