WOD

CrossFit WOD Thurs March 21st 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:

A.) 17min. to work up to a heavy complex of:

2 Front Squats + 2 Push or Split Jerks (Out of the rack)

*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets

B.) 17min. to get as far as possible…
5 Rounds:
15 Snatches 75/55lb.
30 Double Unders
immediatley into;
AMRAP in remaining time…
15 American KB Swings 70/53
15 Sit-Ups (Anchored on KB)
30 Double Unders

PLEASE DO NOT DROP the bar until it hits your waist. #savethe10s #savethe15s

*Score is just rounds and reps completed on the second part. Gotta get there to put up a score 🙂

 

SWEAT:

3 Rounds:
1min. of DB Bench Press 45/25s+
1min. of Double Unders
1min. Rest

3 Rounds:
1min. of Alt. DB Snatches 45/30
1min. of Push-Ups
1min. Rest

3 Rounds:
1min. of DB Bent Over Rows (Right) 50/35s+
1min. of DB Bent Over Rows (Left)
1min. of Double Unders

3 Rounds:
1min. of American KB Swings 53/35
1min. of Pull-Ups
1min. Rest

9min. at each station. Then switch to the next station. No additional rest between station. Just that 1min. and move on. On the DB Bent Over Row section there is zero rest so don’t forget that one.

This will take 36min. to finish

Extra Credit: Instead of a 1min. rest add in a plank at anytime. Every single minute would be REALLY impressive, but even just 4-5 total would be great work 🙂

 

 

 

CrossFit WOD Wed March 20th 2019

 

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

You’ll complete the various tasks on your card to connect 5 and get Bingo! Bingo 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!

 

 

 

 

 

 

 

 

 

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!

CrossFit:

35min. to finish…

1 Mile Run

immediately into;
5 Rounds:
10 Bench Press 135/75
10 Pull-Ups

immediately into;
2000m Row

immediately into;
5 Rounds:
10 Bench Press 135/75
10 Pull-Ups

RX+ Options:
1.) Strict Pull-Ups
2.) 155/85
3.) Both
4.) 3 Muscle Ups each round
Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Alternate x 4 sets each:

Reverse-Grip Barbell Bench Press x 10-12 reps https://www.youtube.com/watch?v=G1xVwuAyrRs&
Rest 1-2 min
Landmine Hack Squat x 10-12 Reps (alternate shoulder with bar on it for each set)
https://www.youtube.com/watch?v=WPEXvex13s4
Rest 2-3 min

***Remember you can setup a landmine wedged into a corner

C. 12 Rounds for QUALITY and TIME (18 min cap):

3 Burpee DB Squat Clean Thrusters
5 Strict Hanging Leg Raises (ADV Strict Toes to Bar)
7 Lateral Bench Jump-overs

SWEAT:
20min. to get as far as possible…
5 Rounds:
100m Run
10 Front Rack Lunges 95/65lbs
immediatley into;
5 Rounds:
100m Run
10 Front Squats 95/65lbs
immediatley into;
5 Rounds:
100m Run
10 Back Squats 95/65lbs

Rest 5min.

10min. AMRAP:
10 Lateral Barbell Lunges
15 Push-Ups
10 Barbell Good Mornings
15 Push-Ups

Section 2 is going to be more on the slower and controlled side for the barebll movements. Need good form on those to do it right.

CrossFit WOD Tues March 19th 2019

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

Bingo 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!

 

 

 

 

 

 

 

 

 

A.) Back Rack Lunge Superset with Lateral Barbell Lunges

4-5 Sets in 18min.
Back Rack Lunge
6 Reps on Each Leg (climbing in weight
immediately into;
8 Lateral Barbell Lunges on each leg (left + right = 1rep)
B.) AMRAP 15min.
25 Wall Balls 20/14
25 Toes-To-Bar
50 Overhead Squats 45/35lb bar
25 Box Jumps 24/20
25 Wall Balls 20/14

*Yes, you have to do 25 Wall Balls again to start the 2nd round, so 50 in a row.

*Can you finish the second round?

CrossFit WOD Mon March 18th 2019

Possible squares include: PRs, telling your class a joke during warm ups, extra stretching after class, tagging CFPB on social media, or bringing a friend to class. Bingo 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:

A.) Every 3min. x 10 Rounds:
12/10 Cal Bike or Row
8 Lateral Bar Burpees
3 Power Clean and Jerks (Climbing)

For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 60% range should do it… Then begin to add from there. You may add a little something every round or make big jumps every 2 rounds is fine too. This is only going to be as hard you make it, so don’t slack.
ADV is 12/10 Burpees
B.) Partners of 2:
200 Barbell Sit-Ups
(You do 10, I do 10 style. 100 reps each in total.)

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
***Note new rep scheme change from the 5×5 prior week.
Target a TOP WEIGHT for 3-reps that is SLIGHTLY heavier than what you used for the top set of 5 reps last week. It should be a little bit easier and allow for continued progress for the next few weeks!

“Stop” Deadlifts – Reps 5-4-4-3-3 (increasing weight EVERY SET)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. RDL + Bent-over Row Complex (see video demo)
Reps 7-6-5-4 (increasing weight)
First set at approx 60% of clean OR 35% of max deadlift (should be similar) and add each set
1 rep equals:
1 RDL + Stand + 1 Bent-over Row + Stand
https://www.youtube.com/watch?v=sncFJTZzcCU

C. Superset Movements x 3 sets each:
GHR “training” for those that cannot currently perform them properly or if you do not have access to a GHR machine…https://www.youtube.com/watch?v=dt0YcFf1E8E

Skater Plyos x 40 Reps
https://www.youtube.com/watch?v=ICB-O-RU0YY
GHR or Weighted Hip Extensions x 8-12 Reps
Rest 2 min

D. Farmer’s Walk – Max Distance Accumulated in 6 minutes
If comfortable, selection of total loading should equal to BODYWEIGHT
(200# human = 100# per hand)

Sweat:

Complete 12 sit ups Before EVERY station. You only have 1min. at each station.

1.) 21 Russian KB Swings 53/35+
2.) 12 Burpees
3.) 21 Wall Balls 20/14
4.) 12 Box Jumps 24/20″
5.) 21 Air Squats
6.) 12 Pull-Ups or ring rows

That’s 12min…. Repeat 3 Times (36min. total) No Rest except for what you earn.

*Round 2 is 40 Double Unders or Singles
*Round 3 is 100m Run

Some sections are purposely harder and easier than others. It goes like this for clarification:

0-1min. Sit Ups
1-2min. 21 Swings
2-3min. Sit Ups

3-4min. 12 Burpees
4-5min. Sit Ups
… And so on… Switch to a different cash out piece every 12min.

 

 

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- Chris Madsen, CFPB member since 2010

Address:

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San Diego, CA 92109

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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.