image
image

WODs

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<<
——

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.
——

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
——

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...

Read more

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)
——

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
——

Wednesday, February 15, 2017

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

SWOD #2
10x3 Strict Press (building)
——

Thursday, February 16, 2017

WOD
10 rounds:
3 DL (315/205)
5 Strict Pull ups
7 Bench Press (205/115)
——

Friday, February 17, 2017

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

Read more

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
——

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
——

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.
——

Thursday, February 9, 2017

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

Read more

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
——

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: ...

Read more

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.
——

Tuesday, January 24, 2017

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

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
——

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...

Read more

Monday, January 16, 2017

WOD
"Fixed Linda"
For time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (275/185)
Bench (185/115)
Squat Clean (135/95)

>>Reps should be mostly unbroken. Scale accordingly.
——

Tuesday, January 17, 2017

SWOD
Back Squat
1 min. max reps @135/95

Rest 2 min. 

1 min: max reps @185/125

Rest 2 min.

1 min: max reps @225/155

WOD
5 rounds:
5 muscle ups (x2 burpee pull ups or 2x ring dips & C2B)
7 squat snatches (115/75)
9 box jumps (24/20)
[20 min cap]
——

Wednesday, January 18, 2017

WODAMRAP 3:15 Calorie Bike
15 Power Cleans (115/75)
Rest 3:00
AMRAP 3:
12 Calorie Bike
12 Power Cleans (135/95)
Rest 3:00
AMRAP 3:
9 Calorie Bike
9 Power Cleans (155/105)Note: athletes may start on the bike (Rx) or cleans & can alternate into...

Read more

Monday, January 9, 2017

Benchmark WOD "Barbara"
5 rounds for time, including rest:
20 Pull Ups
30 Pushups
40 Sit Ups
50 Air Squats
Rest 3:00 between rounds (watch the clock)
——

Tuesday, January 10, 2017

WOD
With a 29-min running clock—
AMRAP 5 of Burpee Box Jump (24/20)

-Rest 5:00-

AMRAP 4 of 10 Meter Shuttle Runs (~33 feet)

-Rest 4:00-

AMRAP 3 of Power Cleans (155/105)

-Rest 3:00-

AMRAP 2 of Wall Balls (30/20)

-Rest 2:00-

AMRAP 1 of Max Unbroken T2B
——

Wednesday, January 11, 2017

WOD
Max: thrusters @95/65
Rest 3 min.
Max: thrusters @115/75
Rest 3 min.
Max thrusters @135/95

Note: goal should be 25+, 15-25, 5-15. Scale accordingly based on these rep goals.

GWOD5 sets of max unbroken: HSPU+Rest 2 min between sets.—&mda...

Read more

Monday, January 2, 2016

SWOD
Clean & Jerk Complex:
3 Cleans + 1 Jerk (@ 60, 65, 70, 75%)
2 sets (3+1) @80%

WOD
For time, complete 7-6-5-4-3-2-1 reps of:
Deadlifts (315/205# or scale ~80%)
Muscle-ups (scale: burpee+pull up)
——

Tuesday, January 3, 2016

"22" WOD
AMRAP 22
22 Wallballs (20/14)

22 Power Snatch (75/55)

22 Box Jumps (24/20)

22 Push Press (75/55)

22 Calorie Row

SWOD
Back Squat Triples:
60%/3
70%/3
75%/3
80%/3
(85%/3) 2 sets
——

Wednesday, January 4, 2017

Mobility WOD (10 min)

WODFOR TIME4 rounds: 
10 Thrusters (95/65)
15 TTB
 -rest 3 min-3 rounds:
10 Power Cleans (115/75)
15 HSPU-Rest 2 min-
2 rounds:
10 Front Squats (135/95)
15 Burpees(30 min cap)This might get nasty so scale accordingly. Estimates: 4rds=8 min, 3 rds=6 mi...

Read more

Monday, December 26, 2016

Weightlifting
6 sets, building. Unbroken on the complex.
1 high hang squat clean+
1 push press+
1 low hang squat clean+
1 push jerk+
1 squat clean+
1 split jerk
—GO HEAVY (AHAP)

GWOD
Unbroken Strict HSPU
3x10, or 4x8, or 5x6, or 8x4, or 10x3
(suggested rep schemes are from advanced to beginner)
*Newer athletes sub: HSPU Negatives or box HSPU
——

Tuesday, December 27, 2016

WOD
For Time:
50 Deadlifts (225/155)
50 Burpees
50 Cal row
50 DU’s (3x SU)
——

Wednesday, December 28, 2016

Warm up & Mobility WOD

TABATA: T2BTABATA: HS hold (newer athletes: Wall Walk to HS or Front Leaning Rest)TABATA: Air squatsTABATA: KB swings (53/35)*8 sets of :20 on 10: rest. 4 min per movement.+Rest 2:00 between exercises...

Read more

Happy Holidays CrossFit Fam & Friends! Drop ins and visitors are always welcomed!!
Text (714) 801-4991 and let us know when you'll be joining us!

——

Monday, December 19, 2016

SWOD
Work up to a heavy 1RM: Back Squat

WOD
AMRAP 15
3 Power Cleans @85% 1RM (slightly heavy)
250m row (15/12 Cal Bike)
——

Tuesday, December 20, 2016

SWOD
Build to a heavy, 1RM: Push Press

WOD
21-18-15-12-9-6-3:
Calorie Row (may sub Cal Bike or Ski)
Wall Ball (20/14)
——

Wednesday, December 21, 2016

GWOD
Muscle ups (scale: Pull ups)
Ninjas: 8x4 Unbroken

Advanced: 10x3 Unbroken

Intermediate: 16x2 Unbroken

Novice: 30 sets of ONE Muscle Up or Strict Pull Up
*Rest as needed between sets. Pick the most difficult version you can perform successfully.

W...

Read more