Strength
Build to Heavy
1 Pause Front Squat
1 Front Squat
CrossFit WOD
"Jack Daniels"
FT:
1000 m Run
50 Thrusters (45/35)
30 Pull-Ups
Posted on 06/23/2019 at 10:00 PM
Happy Birthday Sam Lee!
CrossFit WOD
4 RFT of:
500 m Row
35 Abmat Sit-Ups
20 KB Swings (70/53)
Posted on 06/22/2019 at 10:00 PM
CrossFit WOD
Teams of 3
30 min AMRAP of:
(7/5) Calorie Bike
10 Med Ball Squat Jumps (30/20)
5 Power Clean and Jerk
Notes:
1st 6 rounds: (95/65)
2nd 6 rounds: (115/85)
3rd 6 rounds: 135/95)
4th 6 rounds: 155/105)
Partners cycle through full rounds, one athlete at a time. Weights climb every 6 rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds plus reps.
Posted on 06/21/2019 at 10:00 PM
CrossFit WOD
FT:
1 mile Run
50 DB Snatch (50/35)
400 m Sandbag Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24/20)
Posted on 06/20/2019 at 10:00 PM
CrossFit WOD
FT:
500 - 400 - 300 - 200 - 100
meter Row
50 - 40 - 30 - 20 - 10
Abmat Sit-Ups
100 ft. DB Walking Lunge (50/35) (after each RD)
Posted on 06/19/2019 at 10:00 PM
Strength
Build to a Heavy Complex of:
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squats
CrossFit WOD
10 min AMRAP of:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatch (115/85)
Posted on 06/18/2019 at 10:00 PM
Happy Birthday Roger Farias!
Gymnastics
1 Attempt of Max Handstand Push-Ups
-then-
1 Attempt of Max Pull-Ups
CrossFit WOD
"Helen"
400 m Run
21 KB Swings (53/35)
12 Pull-Ups
Posted on 06/17/2019 at 10:00 PM
Strength
Back Squat
3 x 6
CrossFit WOD
3 RFT of:
75 Double Under
50 Air Squats
(25/18) Calorie Row
Posted on 06/16/2019 at 10:00 PM
Happy Birthday Erin Kelley!
Announcements:
1) Happy Father's Day!! We are open for our 9am class!
Strength
Deadlift
5 - 3 - 1
CrossFit WOD
FT:
15-12-9-6 of:
Deadlift (185/135)
Burpee over Bar
Posted on 06/15/2019 at 10:00 PM
Happy Birthday Ross Weitzberg!
Announcements:
1) Saturday, June 15th: Come on out to Huntington Beach (PCH & Magnolia) at Tower 7 & 8 to support our Tribal Clash team: Joe Piscotty, Curt Van Aken, Joe La, Liz Reemsnyder, Mara Jalbert, Diane Vinh.
*The gym will close at 10am on this day! The 10 am Bootcamp Class is cancelled.
CrossFit WOD
Teams of 3
FT:
800 m Sandbag Run (70/50)
75 Box Jump Overs (24/20)
50 Clean and Jerk (135/95)
15 Rope Climbs
50 Clean and Jerk (135/95)
75 Box Jump Overs (24/20)
800 m Sandbag Run (70/50)
Posted on 06/14/2019 at 10:00 PM
