CrossFit, Bodywork, Sweat, and The Daily D WODs Mon March 30th 2020


All new challenges starting monday with Coach Jessie! Continue to check your facebook groups for updates!

Zoom Bodyweight WODs M-F at 7am, 12pm, 4pm & 6:30pm

Saturday 9am

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That’s a good thing don’t worry 🙂

B.) 15min. AMRAP:
10 Cal Row
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…

*Scaled is 135/95 the entire time.
*If you actually start putting your scores in Wodify, you will know all of these percentages when you sign in.

Bodywork:

The last Team Style workout was so fun, so here’s another one for you!

Have a friend nearby or send them the  Zoom link to join you!

50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM

For you advanced people out there, you can just hit it as a 20min. AMRAP and get as many rounds as possible!

Sweat:

Little Fight Gone Bad Style Today:
4 Rounds:
1min. of max meters on the rower sub SDLHP if you don’t have access to a rower
1min. of max alt. hang snatches 45/30s
1min. of max double unders
1min. of max close stance goblet squats 45/30
1min. of max sit-ups (anchored)
1min. of max db push press

2min. Rest x 4 total rounds

There is no rest or transition time between stations, so get ready to move quick!

Quick Notes:
1.) The goblet squat requires only 1 DB
2.) The push press requires 2 db’s
3.) Advanced: 50/35
4.) Anchored just means that your toe is under the handle of the DB so you can go faster.

Daily D:

EMOM x 20: (45/30lb)
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups (Strict if possible) if you don’t have a pull up bar sub 5 DB Upright Rows with a 5 sec eccentric lowering phase
10 Push-Ups in DBs for deficit
15 Air Squats

CrossFit, Bodywork, Sweat and Daily D WODs Sat March 28th 2020


Continue to check your facebook groups for updates! One more day for Jay’s coaches Challenge and then it’s Jessie’s turn starting on Monday.

 

Zoom Bodyweight WODs Saturday 9am

M-F at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm M-F. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) 15min. AMRAP:
2 rounds of:
32 db lunges 50/35
32 toes-to-bar
16 db power cleans 50/35
Then, 2 rounds of:
32 alt. db snatches 50/35
16 muscle-ups
16 db power cleans 50/35

Rest 5min.

B.) 5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)

*Teams of 2: Only 1 Person works at a time
*Scale for muscle up = 32 push-ups
*Advanced athletes do 135/95 on part 2 with the 30/20lb ball
*If you finish the whole piece on part 1, start over and keep going. This is actually very similar to the open WOD 17.2, but I added snatches.

Bodywork:
For Time:
100 Jumping Jacks
90 Second Plank
80 Glute Bridges
70 Russian Twists
60 Second Wall Sit
50 Sit-Ups
40 Lateral Lunges
30 Chair Dips
20 Mt. Climbers
10 Burpees
20 Mt. Climbers
30 Chair Dips
40 Lateral Lunges
50 Sit-Ups
60 Second Wall Sit
70 Russian Twists
80 Glute Bridges
90 Second Plank
100 Jumping Jacks

Like the name? I thought it was appropriate 🙂

Russian Twists – L+R = 1 rep
Lateral Lunges – L+R = 2 reps
Mt. Climbers – L+R = 1 rep

Sweat:
16min. EMOM: “Arms”
Min. 1) 12/9 Cal Row or SDLHP
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row or Burpees
Min. 4) Max DB Bicep Curls

Rest 3min.

16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike or DB Thrusters
Min. 6) Max DB Front Squats
Min. 7) 12/9 Cal Assault Bike or Reverse Burpees
Min. 8) Max DB Lunges (held at your side)

We haven’t done this in a while 🙂

* For the “Max” sections, try and work for 40sec. so you get a little rest.
* Try and have 1 weight for arms and 1 weight for legs so there isn’t too many DBs everywhere.

Daily D:

“Nancy + The Daily D”

5 Rounds for Time:
15 Single Arm DB OHS 50/35 (Switch sides whenever)
400m Run

*If you lack the mobility to complete the DB Overhead squat, you may do overhead lunges instead. Most people who can’t do the overhead squat can do the lunge so don’t get bummed if you can’t do it! Something to work on though 🙂 If you’re advanced in this movement, you can try a 70/50lb.

 

CrossFit, Bodywork, Sweat & The Daily D WODs Fri March 27th 2020


Continue to check your facebook groups for updates! Jay’s Coches Challenge starts tomorrow!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B.) 12 minute running clock…
1000m Row “buy in”
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Handstand Push-Ups

Bodywork:

I’m calling this Bodyweight “Cardio”

For Time:
250 Up Downs

Time CAP: 20min.

Video Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM

You must:
1.) Stand up all the way at the top of each rep
2.) Squeeze your core on every rep as you shoot your feet back.
I worked this out to be about 15-20min long. When testing it, 50 reps unbroken was about 2:15 seconds. And then every 50 reps after that got about 30 sec. slower for most people.
Please stop at 20min. because if you aren’t done by then, you’ll probably be WRECKED tomorrow.
If you are one seriously BAD MOTHER FUCKER, you can try and complete 500 with a 40min. CAP!

Sweat:

30min. AMRAP:
7 Bench Press 135/65lb
7 Cal Assault Bike or Burpees
7 American KB Swings 70/53
7 Cal Row or 14 SDHP
7 Burpee Box Jump Overs 30/24″
7 Wall Balls

*After Each Round Add 1 rep to each movement.Round 2 is 8 reps of everything

Daily D:

20 ROUNDS:
30sec. of work
30sec. of rest
Here’s what you’re doing during that time:
21-18-15-12-9-6-3
DB Push Press 45/30s
Pull-Ups
Burpees

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.

 

CrossFit, Bodywork, Sweat and Da Daily D WODs Thurs March 26th 2020


Continue to check your facebook groups for updates! Jay’s Caches Challenge starts tomorrow!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

30min. AMRAP:
10 Bench Press 135/95
400m Run
2 Rope Climbs (ADV Legless) or 10 Strict Pull Ups (ADV Weighted)
10 Burpees
20 Russian KB Swings 70/53

Was feeling something long and fun today. It’s been a while since we’ve done something like this.

If you can work it out with a few other people at the same station, you may climb a little in weight on the bench. Just try to not to increase it so much that you’re taking more than 2 sets to finish.

Also, try and swing a heavier KB today than normal. Try the 88lb for men and the 70 for some of you ladies. You’d be surprised that you can actually swing it, I promise!

Bodywork:

In Teams of 2!

Have a friend nearby or get on Zoom!

50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups

You must compete the entire round before your partner can go! You will both be doing 25 rounds each!

Sweat:

(0-20min.)
4 Rounds:
400m Run
25 Overhead Squats with 45/35lb Bar
15 Pull-Ups or DB/KB Bent over Rows if you don’t have a pull up bar

(20-30min.)
10min. AMRAP:
10 Wall Balls 20/14
30 Double Unders

(32-36min.)
Max Plate Sit-Ups 35/25lb.

*Try and get 1-2min. of rest at the end of part 1 before starting part 2. Even if you are not done, cut it! You are going to need it.

*10 Rounds on part 2 anyone?!?

Daily D:

0-2min.
Run 400m

2-7min.
5min. AMRAP:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

7-9min.
Run 400m

9-14min.
5min. AMRAP:
12 DB Deadlifts 50/30s
9 DB Hang Power Cleans
6 DB Push Press

14-16min.
Run 400m

On the 2nd AMRAP, start where you left off on the first one.

The only rest you get is from finishing the run early 😉

CrossFit, Bodywork, Sweat and The Daily D WODs Wed March 25th 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge, Jay’s starts Thursday!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

 

CrossFit:

A.) Front Squat 
20min. to hit 4-5 sets:
Building up to a heavy set of 5. After each set immediately go into your single leg deadlifts (below)
*Superset
Single Leg Deadlift 
-10 on EACH leg here
– Back foot on 12-20″ block
– Keep distance between feet enough where your shins are still vertical and you feel it in you hammies and glutes.
– Video Demo: https://www.instagram.com/p/Bswn5TeHkDN/?utm_source=ig_web_copy_link
*Rest 90sec. After Each Superset
B.) 15min. AMRAP:
21 Wall Balls 20/14
15 Cal Row
9 Deadlifts 225/155

*Optional partner day today with these numbers:
30 Wall Balls 30/20
20 Cal Row
10 Deadlifts 225/155

Bodywork:

For Time:
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups

Goes like this:
10 Burpees, 20 Chair Dips, 30 Sit-Ups
then;
9 Burpees, 18 Chair Dips, 27 Sit-Ups
… And so on..
You are essentially adding the first number to the next movement. Should take about 15min. You can make it a little harder by putting some weight on your lap for the dips and adding some weight for the sit-ups.

Sweat:

A.) 0-12min.
2 Rounds:
50 Push Press 75/55lb (*Round 2 is SDHP’s)
500m Row

B.) 12-22min.
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell goblet squats (50/35)
Lateral barbell burpees
*Keep your bar out from part 1

C.) 22-34min.
12min. AMRAP:
15 Toes-To-Bar
100m single arm KB farmer carry 70/53

Get at least 1min. Rest For Each Round. So, if you are not done with the section, please stop 1min. before the next section.

*Try to get 50m straight before switching sides on that farmer carry. These things work your abs more than you think 🙂 You can also do an overhead carry if you’d like to switch things up.

*The DB Goblet Squat is just 1 DB held in the front rack like:
https://www.youtube.com/watch?v=U7Y-bY4bZj0

Da Daily D:

A.) 15min. of Straight Booty Work:

5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

B.) EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

CrossFit, Bodywork, Sweat, the Daily D WODs Tuesday March 24th 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.

These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.
B.) Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.

Bodywork:

For Time:

Buy in: 50 Russian Twists
– Accumulate a 10min. Plank Hold
*Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups

Incase you’re confused… You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!

Sweat:

10min. to finish…
10-20-30-40-50
Alt. DB Snatches 45/30
Air Squats

10min. to finish…
5 Rounds:
15/10 Cal Bike or 30 ft Shuttle Sprints or if no space 15/10 Burpees
20 Russian KB Swings 70/53

10min. AMRAP:
60 Double Unders or 120 singles (if you don’t have a rope just pretend you do)
15 Push-Ups

3min. rest between sections

Da Daily D:

5 Rounds:
25 DB Deadlifts 50/35s
20 Sit-Ups (anchored)
15 DB Bench Press
10 Toes-To-Bar (V-ups if you don’t have a pull up bar)

Sweet little BURNER!

Floor press works just fine if you don’t have access to a bench.

 

CrossFit, Bodywork, Sweat & Da Daily D WODs Mon March 23rd 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge!
Body weight Zoom Workouts 7am, 12pm, 4pm & 6:30pm.
Equipment Zoom workout 5pm use this link to join any of our ZOOM wods!

 

CrossFit:

Back Rack Lunge 
18min. Window…
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
3min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 115/75
5 Chest to bar pull-ups
5 Jerks 115/75
Rest 1min. Repeat 4 times. Start where you left off each time. Score is total rounds.

ADV 135/95

Bodywork:

12 Days of Christmas Bodyweight Workout!

1 “Butt Slap” Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Plyo Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges

Complete the reps the same way you sing the song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1.

Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link

Sweat:

5 rounds: (10min. CAP)
7 Pull-Ups or Rows with KB or DB if you don’t have a bar
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)

5 Rounds: (10min. CAP) 
15/12 Cal Row or 30/24 Sumo DL High Pulls if you don’t have a rower
20 Wall Balls (20/14)

10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold

Rest 3min. Between Each

Pay attention to the clock on the planks. If you drop before the minute, you owe me whatever time is left. I want that 5lb plate touching the floor on every rep on the twists too!

Da Daily D:

Get as far as possible in 20min…

3 Rounds:
30 Push-Ups
30 Alt. DB Snatches

2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press

1 Rounds:
100 Air Squats
200 Double Unders

*Use 45/30s…
*Advanced 50/35+
*Go FAST! If you finish, put your time in!

 

CrossFit, Sweat, Bodywork & Da Daily D Sat March 21st 2020


Keep checking your facebook group for updates in on the challenge.
Zoom Workouts Sat 9am. Mon – Fri 12pm, 4pm & 6:30pm. Use this link to join the virtual WOD. 

CrossFit:

In Teams of 2: Only 1 person works at time.

For Time:
42-30-18
DB Deadlifts 70/50s
HSPU’s
Single DB Goblet Squats 70/50
Toes-To-Bar
Wall Balls 20/14lb.

Single DB Goblet Squats are held vertically in front like this demo: (you’re just gunna move a lot faster)

https://www.youtube.com/watch?v=a-dqF4NL2K4

Sweat:

2 rounds for time of:
100 single-unders
20 Single arm DB overhead Lunges 45/35 lb
100 single-unders
12 chin-over-bar pull-ups (DB or KB rows if you don’t have access to a pull up bar)
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups (or rows)
Time cap: 14 minutes
Rest a few minutes and complete:
15min. EMOM:
Min. 1) 15/12 Cal Row or 30ft Shuttle Runs
Min. 2) Max Goblet Squats with 50/35lb KB
Min. 3) Max Push-Ups

Bodywork:

Just Abs Today 🙂

1min. of Seated Ab Circles
1min. of Drunken Mountain Climbers
1min. of Seated Ab Circles (other direction)

Rest 1min.

1min. of Star Plank (right)
1min. of Starfish Sit-Ups
1min. of Star Plank (left)

Rest 1min.

1min. of Bicycle Abs
1min. of Heel Touches
1min. of Russian Twists

Rest 1min.

Repeat EVERYTHING 1 more time with 30sec. stations and 30sec. rest breaks.

Total workout time is: 18min.

Here’s a bunch of video demos because there are some weird names in there. Sunday is a rest day, so don’t be afraid to leave it all out there today!

Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI

Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc

Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI

Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE

Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo

Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk

Da Daily D:

3min. AMRAP:
20 DB Push Press 45/30s
15 Toes-To-Bar
10 Burpees
Max sit-ups in remaining time

Rest 1min. Repeat for 5 total rounds.

Score is just the number of sit-ups

CrossFit, Sweat, Bodywork & Daily D WODs Fri March 20 2020


Challenge started yesterday! Make sure you check your facebook for friend requests and invites to your team’s group.
We still have equipment available if you want to rent something during this time. email info@sandiegoathletics.com to get access to the list. *No rowers, bikes, ghds, bands or 10 lb plates.
Open Air workouts are suspended for now with the new mandate to start in our homes.

Zoom workouts will be at 7am, 9am, 12pm, 4pm and 6:30pm. Follow the link here to join the virtual meeting.

 

CrossFit:

A.) Push Press (Recovery week 4 of 4)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%
*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row
8 Alt. DB snatches 50/35
Rest 2min.

C.) EMOM x 8min. (Both in the same minute)
8/5 Cal Assault Bike
5 DB Power Cleans 50/35s

You will know real soon if you can do the numbers or not. Your goal is to be done around 40-45sec. each minute.

Men ADV is 10 Cals on each section
Women ADV is 8 cal on part 1 and 7 cals on part 2

Bodywork:

5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)

Rest 1min. Repeat for 3-4 Rounds

Sweat:

3min. of work by 1min. of rest until you finish!

10/7 Cal Assault Bike or 10 30ft Shuttle Sprints
10 DB Push Press 50/35s
10 American KB Swings 53/35lb.

15/12 Cal Assault Bike or shuttle sprints
15 DB Push Press 50/35s
15 American KB Swings 53/35lb.

20/15 Cal Assault Bike or shuttle sprints
20 DB Push Press 50/35s
20 American KB Swings 53/35lb.

25/18 Cal Assault Bike or shuttle sprints
25 DB Push Press 50/35s
25 American KB Swings 53/35lb.

30/21 Cal Assault Bike or shuttle sprints
30 DB Push Press 50/35s
30 American KB Swings 53/35lb.

No matter where you’re at, you must rest every 3min. for 1min.

ADV is a 70/53lb. KB

Daily D:

7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB

Daily D version of the CrossFit HERO WOD “Manion.”

Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w

Hopefully you can get outside today to perform this workout with all that’s going on. If not, consider switching out the run for 2min. of single unders.

CrossFit, Bodywork, Sweat, Daily D WODs Thurs March 19th 2020


QuaranTEAM Challenge starts TODAY! Check your email for challenge info and your Facebook page for a friend request and invitation to your Team’s group!
We still have equipment available if you want to rent something during this time. email info@sandiegoathletics.com to get access to the list. *No rowers, bikes, ghds, bands or 10 lb plates.

Open Air Workouts 7am at Kate Sessions and 12pm at Fanuel Park

Zoom WODs with our coaches are at 8am, 4pm and 6:30pm Use this link to workout with us through your phone or computer screen. 

CrossFit:

2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups

Bodywork:

10 Burpees

10 Burpees
25 Shoulder Taps

10 Burpees
25 Shoulder Taps
50 Lateral Lunges

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
150 Air Squats

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw

Sweat:

10 Burpees

10 Burpees
20 Pull-Ups *sub db, kb or barbell rows if you don’t have a pull up bar at home

10 Burpees
20 Pull-Ups
30 Wall Balls

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats
60 Shuttle Sprints (30 ft)

No rest between sections. Accumulator style, so you keep starting at the top and adding more movements each sound. Can you finish this one!?

Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

*Weight is 45/30s
*Advanced is 50/35s and 70/50s just for the deadlifts