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WODs

November 14-19 (WODs of the Week)

Experienced CrossFitters (DROP-INS) are always welcomed!
Please call or text us at (714) 801-4991 and let us know which class day and time you wold like to join!!

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Monday, November 14, 2016

SWOD
5x5 Push Press
Work up to a heavy 5-rep, then do 5 sets at that weight.

WOD
6 rounds for time:
12 Burpees
12 T2B
+Rest 1 min between sets.
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Tuesday, November 15, 2016

SWOD
5x3 Front Squat
Work up to a heavy 3-rep, then do 5 sets at that weight.

WOD
Choose One:
A. 5x10 unbroken strict C2B pull ups, 1 min rest (between sets)*
B. 6x8 unbroken strict C2B, 1 min rest*
C. 8x5 unbroken strict C2B, 1 min rest*
D. 10x3 unbroken strict C2B, 1 min rest*
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Wednesday, November 16, 2016

SWOD
Build up to a heavy, single power clean

WOD
30 Power Cleans for time (225/155 or ~80%)
+5 Burpees EMOM starting on 3-2-1… GO!
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Thursday, November 17, 2016

Strength/Skill WOD
EMOMx21
Min 1: 10 RDL (~40% of best DL)
Min 2: 10 HSPU
Min 3: 50 Double Unders or AMRAP DU/SU

Conditioning WOD
4x2 min row at 2k pace, 1 min rest between sets
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Friday, November 18, 2016

WOD
15-12-9:
Cal Bike
Thrusters (75/55)
12-9-6:
Cal Bike
Thruster (95/65)
9-6-3:
Cal Bike
Thruster (135/95)
*Advanced athletes use Assault Bike.
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Saturday, November 19, 2016

"Glenn"
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
(45 min cap)

“Double-Half Glenn” (new member/scaled version)
2 Rounds:
15 C&J
800m Run
10 Rope Climbs from floor
800m Run
50 Burpees
(45 min cap)