WOD

CrossFit WOD Thursday Jan 17th 2019

Yoga is back Saturday’s at 10am! No cost to members come stretch!

A.) Power Snatch and Power Clean EMOMs

Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean*Score is heaviest 1 rep snatch and 1 rep clean combined.

B.) Twisted Steel & Sex Appeal (AMRAP – Rounds and Reps)
15min. AMRAP:
5 Bench Press (135/75)
10 Pull-Ups
15 Wall Balls (20/14)

ADV 185/95

CrossFit WOD Wed Jan 16th 2019

New YOGA class every Saturday at 10am.

CrossFit:

A.) Deadlift Recovery Week

Every 3min. x 10 Rounds:
10/7 Cal Bike, Row or Sprint to bus stop
10 Burpees
10 Toes-To-Bar
3 Deadlifts (see below)

*Rounds 1,2,3,4 is 40%
Rounds 5,6,7,8 is 50%
Rounds 9 and 10 is 60%

*7 Cals for Ladies 🙂

B.) Optional Look Sexy Accessory work 3 rounds
EMOM However much time is left in class (try to get 3-4 rounds)
Min. 1) Max Single or Double Unders
Min. 2) Max DB Skull Crushers
Min. 3) Max Sit Ups or Plank
Min. 4) Max Barbell Bicep Curls 45/35lb

———————–

STRONG:

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – 3 x 5-7 reps
*Begin cycle with weight selection around 10-12-RM (necessary to build momentum)
*Increase weight following week when you successfully make 3×7 with same load

B. One-Arm DB Overhead Press
Reps 12-10-8 (increasing weight, PER ARM)
***Focus on increasing just the TOP SET (until the disparity between 10 and 8 reps is too large)

C. Slight Decline DB Flies (stack plates under front of bench approx 6’’)
Reps 15-10-15-10 @ 32X0 tempo (2-sec pause at stretched position)
*Both sets of 15 at same lighter weight, both sets of 10 at same heavier weight

***Note that elbows should go DOWN AND BACK at bottom. Try to avoid keeping arms totally straight, as this adds unnecessary stress on biceps and shoulder joint. The purpose is to STRETCH at the bottom position, and this is accomplished more effectively with a bend in the elbows

D. Standing Overhead Tricep Extensions (Barbell or EZ bar)
Reps 15-15-12-12 (2×15 at same weight, then 2×12 at same heavier weight)
Superset the FINAL SET ONLY with max unbroken Diamond or Narrow-Grip Push-ups

E. 2 Rounds (Rest 2-3 min between rounds):

100m Farmers Walk (Heavy)
Barbell Ab Rollouts x 8-12 reps
GHD or Decline/weighted standard Sit-ups x 8-12 reps

———————-

SWEAT:

A.) 10min. AMRAP:
200m Run
20 Hang Alt. DB Snatch 45/30
15 Pull-ups or Rows

B.) 10min. AMRAP:
200m Run
15 DB Power Cleans 45/30
15 TTB

C.) 10min. AMRAP:
200m Run
10 DB Thrusters 45/30
15 Burpees

*Rest 3min. Between Sections
*ADV 50/35

CrossFit WOD Tues Jan 15th 2019

New YOGA class every Saturday at 10am!

A.) For Time:
15 Clean and Jerks 135/95
1 Mile run
15 Clean and Jerks 185/125

I want this to feel like your strength work today, so make sure that weight is challenging.  ADV numbers should be 50% of 1RM on the first 15 reps and 70% of 1RM on the 2nd set.

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND… Do not slack on the run (insert squinty eyed straight mouth emoji face here… You know, the one lol)
*If you finish under the 18 min time cap complete AMRAP of your choice of ab work until time runs out (flutter kicks, sit ups, planks, etc…)
B.) For Time:
10-20-30-40-50
Russian KB Swings 70/53
Push-Ups

Time CAP: 15min. Again if you finish under the time cap get some ab work in until 15 min mark.

CrossFit WOD Monday Jan 14th 2019

New Yoga class every Saturday at 10am.

CrossFit:

A.) Recovery Week for Squats

Every 4min. x 4 Rounds:
5 Back Squats (% based below)
10 DB Bent Over Rows
50 Double Unders

Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.
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.
*ADV every 2 rounds add 20lbs. Ladies add 10lbs.

*We did something very similar to this a month ago without the row.
STRONG:

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

A. Back Squats – 3 x 5-7 reps
*Begin cycle with weight selection around 10-12-RM (necessary to build momentum)
*Increase weight following week when you successfully make 3×7 with same load

B. Hang Squat Cleans – 5 sets of 3 reps (increasing weight)
Try to avoid extended pause/reset at waist. Keep reps smooth and fast

C. Front-Rack Lunge Steps
Reps 24-20-16 (increasing weight, alternating legs, 12-10-8 per leg)
Rest 2-3 min between sets

D. Superset x 3 sets each:
***For GHR, add small weight in goblet as needed to create a challenge for 6-8 reps

GHR x 6-8 reps OR Weighted Hip Extensions x 10-12 reps
Good Mornings x 12-15 rep
Rest 2-3 min

E. Plank Hold (adv rings)
Accumulate 4 minutes as quickly as possible (note total time)

SWEAT:
16min. AMRAP:
5 Back Squats 135/95/65
10 DB Bent Over Rows
50 Double or Single Unders
Rest 1min. After Each Round

Rest 4min. (including the 1min.)

16min. AMRAP:
8 Front Rack Lunges 95/65
8 Burpees over Bar
8 Wall Balls (20/14)
8 30′ Shuttle Runs

For part 1 the 135/95 is ADV and 95/65 is RX. Go as heavy as possible on the DB Rows. 10 on each arm.

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: