image
image

WODs

March 20-25 (WODs of the Week)

Monday, March 20, 2017

WOD
A. 5 sets max HSPU or Strict Press (~70%)
+Rest 2min between sets
B. 5 sets max T2B
+Rest 2min between sets
C. 5 sets max WB
+Rest 2min between sets
Note: WOD score is total #reps for each movement (example: 26/35/44)
——

Tuesday, March 21, 2017

WOD
Get as far as you can in 40 minutes…
5RFT:
10 Power Cleans (135/95) or ~60%
10 Bar-Facing Burpees
-Rest 5:00-
4RFT:
6 Power Cleans (185/135) or ~70%
6 Bar-Facing Burpees
-Rest 5:00-
3RFT:
4 Power Cleans (225/155) or ~80%
4 Bar-Facing Burpees
——

Wednesday, March 22, 2017

SWOD
30 Bench Press (135/95)
20 Bench Press (155/105)
10 Bench Press (185/105)
-Rest 3:00-
30 Front Squat (135/95)
20 Front Squat (155/105)
10 Front Squat (185/135)
-Rest 3:00-
30 Deads (185/135)
20 Deads (225/155)
10 Deads (275/185)

Note: if you can not perform the movements with the prescribed weights, scale to 30@50%, 20@60%, 10@70% of your 1RM for each movement
——

Thursday, March 23, 2017

Partner Row WOD
60-50-40-30-20-10 Cals

*Partner 1 does 60cal, then partner 2 does 60… etc.
**Partner not rowing should hold a plank or front leaning rest for as long as possible.
——

Friday, March 24, 2017

Visitors (Drop ins) are welcomed!
Call or text (714) 801-4991 to RSVP.

CrossFit Open Workout 17.5
TBA
——

Saturday, March 25, 2017

Visitors (Drop ins) are welcomed!
Call or text (714) 801-4991 to RSVP.

OPEN GYM FORMAT 9am-11am
Complete CF Open Workout "17.5" or make up a missed WOD from the past week. There will be a program on the whiteboard for those looking for something new.