WOD

CrossFit WOD Sat Feb 10, 2018

A. Bench Press – Work to challenging set of 5-6 reps

B. Bench Press
EMOM x 7 min – 3 reps @ same weight for 5 reps in part A

C. 4 Rounds (20 min cap):

15 Wall-Balls (20/14# t0 10/9 ft)
15 Push-ups
15 Goblet Box Step-ups (50/35 DB or 53/35 KB)
15 TTB

CrossFit WOD Fri Feb 9, 2018

A. OHS (from ground) – Work to challenging triple
*Squat snatch first rep counts as OHS rep

B. For Time (22 min cap):

60 KBS (53/35)
30 Burpees (jump onto plate)
30 Pull-ups (ADV 15 Bar Muscle-ups)
30 Burpees (jump onto plate)
30 Pull-ups (ADV 15 Bar Muscle-ups)
30 Burpees (jump onto plate)
60 OHS (95/65)

————

STRONG PROGRAM

A. Pull-ups – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Dips OR Push-ups x 8-12 reps
Rest 1-2 min
Rear-Foot Elevated Split Squats x 8-12 reps per leg
Rest 1-2 min

C. 4 Rounds:

10 Ring Rows
10 Front Squats
10 TTB (scale as Hanging Leg Raises)
10 Wall-Balls

CrossFit WOD Thur Feb 8, 2018

A. 5 Rounds for quality:
Choose loading for unbroken sets

8 Renegade Rows R arm
8 Renegade Rows L arm
8 one arm DB Thrusters R arm
8 one arm DB Thrusters L arm

B. AMRAP 15 min:
Switch hands at 50m for FC. Focus on anti-rotation components of movement

100m One-arm Farmers Carry
15 Situps (ADV GHD)
15 Ring Rows (ADV elevate feet)
45 second Plank Hold (weighted)

CrossFit WOD Wed Feb 7, 2018

A. Alternate Movements x 4 sets each:

“Stop” Deadlifts x Reps 6-5-4-3 (increasing weight)
Rest 1-2 min
Jerks (from rack) x reps 3-3-2-2 (increasing weight)
Rest 1-2 min

B. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
30 Double-unders
8 Shoulder to Overhead (95/65, ADV 135/95)

Rest 4 min

C. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
12 Wall-Balls (20/14# to 10/9 ft)
8 Kipping HSPU

—————————

STRONG PROGRAM:

A. Bench Press – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. For Time:

200m Farmers Carry
40 DB Thrusters
400m Run

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