Wod's

Announcements:

1) Beach Day this Saturday, August 18th at 9am! The gym will be CLOSED! Be prepared to run, jump and move. You will sweat and just might get wet too:)

- After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

- Location: Huntington Beach; exact location TBD

CrossFit WOD

"Big Clean Complex"

5 Unbroken Rounds of:

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Press

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Notes: Increasing weight every round for max load

Announcements:

1) Beach Day this Saturday, August 18th at 9am! The gym will be CLOSED! Be prepared to run, jump and move. You will sweat and just might get wet too:)

- After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

- Location: Huntington Beach; exact location TBD

CrossFit WOD

4 min AMRAP of:

27 Calorie Row

27 Burpees

27 C2B Pull-Ups

-Rest 4 minutes

4 min AMRAP of:

21 Calorie Row

21 Burpees

21 Toes to Bar

-Rest 4 minutes

4 min AMRAP of:

15 Calorie Row

15 Burpees

15 Pull-Ups

Announcements:

1) Beach Day this Saturday, August 18th at 9am! Be prepared to run, jump and move. You will sweat and just might get wet too:)

- After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

- Location: Huntington Beach; exact location TBD

Strength

Back Squat

5 x 3

CrossFit WOD

4 RFT:

40 Air Squats

30 Sit-Ups

(20/15) Calorie Bike

Announcements:

1) Beach Day on Saturday, August 18th at 9am! Be prepared to run, jump and move. You will sweat and just might get wet too:)

After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

Location: Huntington Beach; exact location TBD

2) Reminder: We have changed the 9-11am Open Gym to a 1 hour Coached CrossFit Class at 9am. Therefore, the New Sunday Hours are from 9am - 10am only.

CrossFit WOD

FT:

500 m Row

10 Bench Press (150%/100%) of BW

500 m Row

20 Bench Press (125%/85%)

500 m Row

30 Bench Press (100%/75%)

500 m Row

40 Hand Release Push Ups

Announcements:

1) Beach Day on Saturday, August 18th at 9am! Be prepared to run, jump and move. You will sweat and just might get wet too:)

After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

Location: Huntington Beach; exact location TBD

2) Reminder: We have changed the 9-11am Open Gym to a 1 hour Coached CrossFit Class at 9am. Therefore, the New Sunday Hours are from 9am - 10am only.

CrossFit WOD

Teams of 2

31 min AMRAP of:

8 Thrusters (115/80)

6 Rope Climb

11 Burpee over Bar

Notes: Continuous 400 m Sandbag Run (70/50)

Happy Birthday Kelly Ivers!

Happy Birthday Sarah Tyler!

Announcements:

1) Beach Day on Saturday, August 18th at 9am! Be prepared to run, jump and move. You will sweat and just might get wet too:)

After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

Location: Huntington Beach; exact location TBD

2) Reminder: We have changed the 9-11am Open Gym to a 1 hour Coached CrossFit Class at 9am. Therefore, the New Sunday Hours are from 9am - 10am only.

Strength

Deadlift

1 x 5

CrossFit WOD

15 min AMRAP of:

12 Deadlift (155/105)

9 Box Jump Overs (24/20)

6 Strict Handstand Push-Ups

Happy Birthday Mehreen Hasan!

Announcements:

1) Beach Day on Saturday, August 18th at 9am! Be prepared to run, jump and move. You will sweat and just might get wet too:)

After the workout, we will stick around to have some fun in the sun where all are encouraged to join us with their friends and family.

Location: Huntington Beach; exact location TBD

2) Reminder: We have changed the 9-11am Open Gym to a 1 hour Coached CrossFit Class at 9am. Therefore, the New Sunday Hours are from 9am - 10am only.

CrossFit WOD

Teams of 4

10 RFT:

20 Calorie Bike

30 Pull-Ups

40 Push-Ups

Notes: Reps can be divided any way between teammates

CrossFit WOD

3 min AMRAP of:

(21/15) Calorie Row

21 Lateral Barbell Burpees

In remaining time, Max Overhead Squat (75/55)

-Rest 3 minutes

3 min AMRAP of:

(18/13) Calorie Row

18 Lateral Barbell Burpees

In remaining time, Max Overhead Squat (95/65)

-Rest 3 minutes

3 min AMRAP of:

(15/11) Calorie Row

15 Lateral Barbell Burpees

In remaining time, Max Overhead Squat (115/80)

-Rest 3 minutes

3 min AMRAP of:

(12/9) Calorie Row

12 Lateral Barbell Burpees

In remaining time, Max Overhead Squat (135/95)

CrossFit WOD

For Total Time:

1 Round of:

800 m Run

80 Double Unders

21 Hang Power Cleans (135/95)

-then-

2 Rounds of:

400 m Run

40 Double Unders

15 Hang Power Cleans (135/95)

-then-

3 Rounds of:

200 m Run

20 Double Unders

9 Hang Power Cleans (135/95)

Strength

Power Snatch

Hang Squat Snatch

Build to Heavy

CrossFit WOD

FT:

75 Power Snatch (75/55)