CrossFit WOD Friday Nov 9th 2018

Announcements: SWEAT class is new this week MWF 6pm. Tell yo friends!







A.) Weightlifting Superset: 5x
10 Back Rack Lunges
*5 reps on each leg, deficit style with your front foot on a 45lb plate or higher, stepping back. Build in weight and take your time descending. No super fast reps.
Immediately into;
10 single leg deadlifts
*Back foot elevated on a bench or 20″ box. Go down EXACTLY like your regular deadlift, NOT RDL, keep reps touch and go and do not rest the bar on the floor. These are SPICY so go on the lighter side and start with your weaker leg first.
-Rest 2min. between sets
-Repeat for 5 sets
-Score is heaviest of each combined
B.) 15min. AMRAP:
8 Toes-To-Bar
10 Push-Ups
12 Air Squats

ADV is with a weighted vest. Bring one if you have it today.
Upper Body PUSH (shoulder dominant)A. 4 sets of complex @ 110-112% of top weight from week 1
2 Strict Press + 4 Push Press
***Note that in week 1, the reps were “4 Strict Press + 6 Push Press.” Rep scheme is decreasing AGAIN, so you should be able to continue making sets/reps at 110-112% of top weight from week 1B. Close-Grip DB Incline Bench (DB’s touching entire time)
Quickly Find heaviest weight for 15 reps
Then complete 8-10 reps EMOM x 5 min @ the 15-rep weight
Video shows “flat” bench, but same idea for incline

C. Hang Barbell Muscle Snatch (see video demo)
Quickly build to heaviest set of 8 reps
Then drop weight to 65-70% of 8-rep weight and complete:
8 reps EMOM x 6 min

D. Push-ups
Reps 20-18-16-14-12-10
Rest long enough to ensure the next set is unbroken
Choose a variation that challenges you to complete 20 reps unbroken and then each set thereafter should present the proper level of difficulty

E. 4 Rounds:

Sit-ups (ADV GHD) x Reps 30-25-20-15
Complete 15 Lying DB Tricep Extensions after each set of Sit-ups


5 Rounds:
Min. 1) 12/10 Cal Row
Min. 2) 10 DB Power Cleans 50/35
Min. 3) 12/10 Cal Bike
Min. 4) 20 Wall Balls 20/14
Min. 5) 30 Med ball Rainbows
Min. 6) Max Push-Ups
Min. 7) REST

Advanced can try for 15/12 Cal on bike and row 🙂

CrossFIt WOD Thurs Nov 8th 2018


Announcements: SWEAT class is NEW this week MWF 6pm in the back room. And we are almost out of shirts.  email Joey for sizes left.

A.) 10min. EMOM:
3 Power Snatches

*Shoot for about 65-70% of your 1RM for ALL sets.
*Touch and Go preferred
*Spend this time working on your form and getting comfortable.  Move your feet around and play with your cadence from the floor. Little touches can make the biggest difference sometimes.

B.) AMRAP – Rounds and Reps
Every 3min. x 5 Rounds:
Run 200m
AMRAP 5 Power Cleans + 5 Lateral Burpees over the bar in remaining time
RX – 135/95
ADV – 165/110

*To be clear, you are trying to get as many rounds of 5 cleans and 5 burpees as possible until 3min hits. When it does, you run again.

*Strategize when to rest.
*Start where you left off on the Clean/Burpee part.


CrossFit WOD Wed Nov 7th 2018

Announcements: SWEAT class is new this week! Every MWF at 6pm in the back room. Sunday school is now every Sunday as well!

A.) 5 Rounds:
1min. of Close Grip Bench Press 135/75
15sec. transition to:
1min. of Pull-Ups or Ring Rows
15sec. transition to:
1min. of Max Cals on the Bike or Rower or 200m Run
Rest 3min.
This is going to be a 30min. open gym style window. Share benches and get to the next station by that 15sec. mark. Go as hard as you can because a 3min. rest is coming. Make sure you earned it. Score is combined reps and cals.*Close Grip Bench Press is your index, middle finger and ring finger on the smooth part of the bar (Pinky is on the rough part, smaller women should go even more narrow with all fingers on the smooth part.)

*ADV 155/85 and Strict Pull-Ups
B.) 100 Russian Twists with the 45/30lb DB
*Left + Right = 1 rep
Lower Body + Upper Body PULL (pull dominant)

A. “Stop” Deadlifts
First 3 sets increase weight, then 2 sets of 3 at heaviest loading

B. Chin-ups (palms facing)
Accumulate 30 reps in as few sets as possible
Scale as needed if you this will take you more than 6 sets
Rest as needed, up to 2-3 min between sets

C. Alternate Movements x 3 sets each:

DB RDL x Reps 15-12-10 (increasing)
Rest 1-2 min
Ring Rows x Reps 15-12-10 (increasing difficulty)
Rest 1-2 min

***For Ring Rows, can increase difficulty by elevating feet, lowering rings, wearing a weight vest and/or slowing tempo of movement, including pausing/contracting at “chest to rings” position

D. Alternating DB Hammer Curls ACROSS the body (i.e. right hand to left shoulder)
1 x 12 per arm (24 total) lighter
1 x 8-10 per arm (16 to 20 total) heavy as possible

E. 75 Goblet Squats
Reps should be completed without pausing or stopping movement.
Anytime you stand to rest with the weight or drop the weight, the set is done and you must complete a penalty of 5 Burpee Pullups
***Choose a weight where you feel pretty confident you can knock out 20 reps unbroken to start


A.) 10min. to finish…
3 Rounds:
30 Box Jumps 24/20″
20 Single KB Squat Cleans 53/35lbB.)
10min. to finish…
5 Rounds:
15 Alt. DB Snatches 50/35
15 Wall Balls 20/14
10min. AMRAP:
100m Run
10 TTB

*Rest 3min. between each section 🙂
*You may start anywhere

CrossFit WOD Tuesday Nov 6th 2018

Announcements: SWEAT class is new this week! Every MWF at 6pm in the back room. Sunday school is now every Sunday as well!

A.) Every 6min. x 6 Rounds:
400m Run
15 Toes To Bar
AMRAP “DT” until the 5min. mark

“DT” is 12 deadlifts, 9 hang power cleans, and 6 push jerks.

You will be doing as many rounds as possible until the 5min. mark… Start where you left off on the next round (After you finish the run and TTB)

Here is the ADV version

Every 6min. x 6 Rounds:
400m Run
15 Toes To Bar
1 Round of “Ascending” DT

ADV today is “Ascending” DT. You will only do 1 round each time, but your weight will keep increasing until hit a max effort on the last round.

So 2 great options today! One is a little more cardio based and the other can be as heavy as you want. Have a great day everyone!


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- Chris Madsen, CFPB member since 2010


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San Diego, CA 92109

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