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WODs

DROP INS & VISITORS ARE ALWAYS WELCOMED!!
Call or text (714) 801-4991 to reserve your spot in class.
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Monday, March 27, 2017

WOD
30 DB Clusters for time 50/35

Auxiliary
In remaining class time, work on a GOAT (weakness)

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Tuesday, March 28, 2017

WOD
21-15-9:
Deadlifts @ 1.5xBW
Pull Ups
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Wednesday, March 29, 2017

WOD
AMRAP 20
10 Back Squat (135/95)
10 Strict Press (95/65)
—From the floor. Partner up and share 2 barbells.
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Thursday, March 30, 2017

WOD
AMRAP 20
10 Cal row
10 Push ups

*Who can get 20 rounds?
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Friday, March 31, 2017

SWOD
Work up to a heavy push jerk.

WOD"Freddy's Revenge"5 Rounds for time:5 Push Jerks* (185/135) ~heavy, scale to 80-85%10 Burpees*Front or back rack jerks...

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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)
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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
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Wednesday, March 22, 2017

SWOD30 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 D...

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Monday, March 13, 2017

WOD
20 minute AMRAP (for quality):
20 Alternating Single Arm KB or DB Snatches
10 Goblet Squats
Rx: 53/35
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Tuesday, March 14, 2017

GWOD
Pull ups: 10 min skill work on kipping, butterfly, or strict.

WOD
For time, complete 21-15-9 reps of:
Power Snatch (95/65)
OHS
C2B pull ups
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Wednesday, March 15, 2017

Power clean — 10 sets of 2 reps (touch n go) AHAP
Back squat — 10 sets of 2 reps AHAP

*This is a pure STRENGTH workout. Take your time and hit every set as heavy as possible.
Rest as needed between sets.
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Thursday, March 16, 2017

Memo: regular classes will be at 6am, 9am, 4:30pmOpen Gym format for classes after 5:30pm every Thursdays during the Open (next 2 weeks). PM athletes m...

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Monday, March 6, 2017

SWOD (20 min)
Back Squat
2 reps @60, 70, 75, 80, 85%
1 rep @90, 95%

GWOD (10-15 min)
5x12 Unbroken Kipping HSPU
-Rest as needed. Scale as needed to get ~60 reps.(10x6, etc)

WOD
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105)
3 Over-the-Bar Burpees
...6/6, 9/9, adding 3 reps each round.
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Tuesday, March 7, 2017

ROPES! Dress for ropes.

WOD
5 Rounds (For Time, including rest):
1 x Rope Climb
5 x DB Snatches @ “HEAVY”
250m Row
+Rest 1 min
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Wednesday, March 8, 2017

WOD
7 RFT:
9 C&J (135/95)
15 T2B

21 Calorie Row

Rest 2:00 between rounds
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Thursday, March 9, 2017

WOD
DB “DT”
5 Rounds:
12 DL
9 Hang Clean
6 push jerk
Rx: 50/35
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Friday, March 10, 2017

CrossFit Open...

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Monday, February 27, 2017

Mobility WOD (10-15 min)

WOD 

With a 28 minute running clock, 
3 rounds:

2 min pull ups

2 min air squats

2 min push ups

2 min box jumps

2 min -REST-

~Max reps each set. Good, quality reps. Record total #reps from all movements.
(28 min clock)
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Tuesday, February 28, 2017

WOD
EMOM 20
Even: 10 WB (30/20)

Odd: 10 T2B (scale: 15 knee tucks or leg lifts from floor)

>>In remaining class time, work on a skill or weakness.

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Wednesday, March 1, 2017

SWOD
Snatch (full)
2 @60-70-75-80%
2x2 @85%
2x1 @90%

WOD
2 Rounds:
21 OHS (95/65)
21 C2B Pull-ups (scale: jumping C2B or regular pull ups)
21 Power Snatch (95/65)
21 Over-the-Bar Burpees
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Thursday, March 2, 2017

Partner WODFor time:30 Hang ...

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Monday, February 20, 2017

Warm up, mobility, & rope climb technique (20 min)

WOD 
10 rounds:

2 rope climbs* (3x from floor)

5 thrusters (135/95)
*Athletes may sub 6 strict close grip chin ups per rope climb.
>>30 min cap<<
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Tuesday, February 21, 2017

SWOD
Complex:
Hang Sq. Clean + push press + Sq. Clean + push jerk + power clean + split jerk
Build up to a heavy complex.
GOAT work with remaining class time.
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Wednesday, February 22, 2017

HERO WOD
"The Seven"
7 Rounds:

7 Handstand Push-ups

7 Thrusters (135/95)
7 T2B

7 Deadlifts (245/175)

7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups
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Thursday, February 23, 2017

WOD
10 rounds:
10 DB Snatch (50/35)
10 Box Jumps (24/20)

Join us as we watch the LIVE annou...

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Monday, February 13, 2017

SWOD
6x3 OHS (increasing weight each set)

WOD
AMRAP 15
30 Wallballs (20/14)
20 Power Snatch (75/55)
5 Ring Muscle-ups*
*MU scale = intermediate: 2x (C2B+Dips) or beginner: 2x (Burpee+Pull Up)
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Tuesday, February 14, 2017

HAPPY VALENTINE’S DAY!!

Skill (10-15 min)
Pull ups (kipping, butterfly)

Benchmark WOD “Jackie”
1000m row
50 thrusters (45/35)
30 pull ups
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Wednesday, February 15, 2017

SWOD #1
10x3 Power Clean (building to a heavy triple)

SWOD #2
10x3 Strict Press (building)
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Thursday, February 16, 2017

WOD
10 rounds:
3 DL (315/205)
5 Strict Pull ups
7 Bench Press (205/115)
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Friday, February 17, 2017

SWODBear Complex EMOM2 “complexes” every minute....

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Monday, February 6, 2017

WOD
“Filthier 50”
50 bench press
50 back squats
50 bent over barbell row
50 hang power clean
50 T2B
(135/95, or ~50% of your 1RM bench press if Rx is too heavy)
*40 min CAP
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Tuesday, February 8, 2017

SWOD (15 min)
OHS (3-3-3-3-3... work to a heavy triple)
-or-
(Squat) Snatch complex: 
High hang+below the knee+floor

WOD
EMOM (21 min)
Min 1: 3 -heavy- Deadlifts
Min 2: 5 -strict- Pull Ups
Min 3: 7 -strict- HSPU
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Wednesday, February 8, 2017

WOD
3 rounds for time:
25 box jumps (24/20)
20 KB swings (53/35)
15 Burpees
10 Pull ups
5 Front Squats (185/125)
>>No racks. Scale as needed to ensure efficient movement.
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Thursday, February 9, 2017

SWODC&J Complex (2 Cleans + 1 Jerk)6 sets @60,...

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Monday, January 30, 2017

SWOD
Deadlift
Warm up to a heavy triple
3-3-3-3-3-3-3-3-3-3 (AHAP)
—Stay at the same weight for 10 sets.

WOD
For Time:
40 ball slams (30/20)
40’ bear crawl
40’ crab walk
40’ bear crawl
40 crab walk
40 ball slams
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Tuesday, January 31, 2017

GWOD
Choose one of the following (from advanced to beginner sets):

A. 3 sets of 18 unbroken Strict HSPU

B. 4 sets of 15 unbroken Strict HSPU

C. 5 sets of 12 unbroken Strict HSPU

D. 6 sets of 9 unbroken Strict HSPU
E. 10 sets of 5 Strict HSPU

+Rest as needed between sets.
+To ensure full range of motion, do not use more than ONE ab mat. Go as full depth as possible in the movement.

WOD
"Full Circle"
1500m Row
100 DU (3x singles)
50 Cal Bike (Assault Bike: ...

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Monday, January 23, 2017

SWOD
3-3-3-3-3-3-3-3-3… Back Squats (AHAP)
Go heavy. Do at least 5 heavy sets > 80%

Auxiliary WOD
4-6 sets (athlete chooses weight):
10 Strict/slow Snatch Grip RDL
10 (heavy) Russian KBS
+Rest 2 min between sets.
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Tuesday, January 24, 2017

WOD
10 rounds:
5 reps bench BW (or ~70% 1RM)
5 reps power clean (same weight as bench, scale accordingly)
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Wednesday, January 25, 2017

SWOD
6 sets of 3 reps: 3-second Pause Front Squats.
**QUALITY OVER QUANTITY**

WOD
EMOM 10:
:30 sec max rep burpee-box jump
:30 sec rest
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Thursday, January 26, 2017

WODFor 30 Minutes:Max Static Farmers Hold with 2 x Kettlebells (AHAP)Every drop is 1 burpee. Increase number of burpees by 1 every drop.(Rx: 88/70/5...

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