WODs

August 8-13 (WODs of the Week)

Drop ins are welcomed! Call or text (714) 801-4991 to reserve your spot in any class!

Monday, August 8, 2016

SWOD
10-8-6-4-2 Deadlift (increase load as reps decrease; rest between sets)

WOD
4 RFT:
12 Deads (205/145)
12 Burpees
12 KBS (70/53)
12 WB (20/14)

Auxiliary Row
3 rounds of:
4 sets of :45/:45 on/off (max effort row)
+Rest 3 minutes (every 4 sets)
—-

Tuesday, August 9, 2016

SWOD
30 min Running Clock...
Min 1-8: EMOMx8—
2 Squat Snatches ~75%
+Rest 4 min
Min 12-20: EMOMx8—
2x Squat Clean & Power Jerks ~75%
+Rest 4 min
Min 24-30: AMRAP 6—
3 unbroken Strict HSPU (unbroken sets of 3 = 1 round)
*New athletes sub sets of 5 unbroken H.R. Push Ups (per round)

WOD
3 RFT:
500m Row or Bike
9 Power Snatches (115/75)

Auxiliary (Midline) WOD
3 Super Sets of:
30 GHDSU (sit ups)
30 Hip Extensions (supermans)
—-

Wednesday, August 10, 2016

SWOD
8x3 Front Squat (heavy ~80-85%)

WOD
5 RFT:
5 Clusters (Squat Clean Thrusters @135/95)
10 C2B Pull Ups

Auxiliary
EMOM 8
Odd: 60 Double Unders (scale: singles or doubles for 50 sec)
Even: 5 Strict L-Sit Pull ups (scale: strict pull ups)
—-

Thursday, August 11, 2016

SWOD
Snatch Medley EMOM 12 min—
Min 1-4: Power Snatch + Hang Snatch + Snatch Balance
Min 5-8: Hang Snatch
Min 8-12: Snatch

WOD
For time, complete:
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Lunge Steps (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
—-

Friday, August 12, 2016

SWOD
EMOM 10: 1 Squat Clean and Split Jerk

Benchmark WOD “Jackie"
For time, complete:
1000m Row
50 Thrusters (45/35)
30 Pull ups

SWOD (auxiliary)
3x10 (50-60%) -or- 5x5 (70-75%) Back Squats
—-

Saturday, August 13, 2016

2016 CrossFit Games Event 9: The Separator (Women's Edition)

For time:
15 back squats (165 lb.)
20 burpees
6 ring handstand push-ups
18 front squats (145 lb.)
20 burpees
4 ring handstand push-ups
21 overhead squats (125 lb.)
20 burpees
2 ring handstand push-ups


Disclaimer: our posted WODs (programming) is subject to change at any time.