Category Archives: wod

SOS

SOS Weightlifting Snatch Pull (5 x 2) 5 Sets of 2Pause (2) seconds at knee level. Set #1 – 80%Set #2 – 85%Set #3+4+5 – 90% Snatch On the 1:30 x 7 Sets:1 Snatch Pull1 Low Hang Power Snatch Set #1 – 65%Set #2 – 70%Sets #3-7 (5 Sets) – Build to a heavy for […]

Categories: wod

Partner Saturday WOD

Partner Saturday WOD Running club 6amMeet at Laguna Lake Park5 mile run Metcon Metcon (Time) Teams of 3, with a 30:00 Time Cap: For Time:800m medball Run75 Box Jump Overs50 Power Clean and Jerks15 Tire Flips50 Power Clean and Jerks75 Box Jump Overs800m medball Run Medball- 20/15Barbell – 155/105Box – 24″/20″

Categories: wod

Friend Friday!

Friend Friday! Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2 Alt DB Snatch 50/3520 Mtn Climbers Keep adding 2 DB Snatch to each round. Metcon Metcon (Time) 3 RFT10 Power Cleans 135/9520 Pull-ups30 Russian KBS 53/35

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) For Time:75/50 Calorie Assault Bike… Directly into:21-18-15:Toes to BarBox Jump OversHang Power Cleans* Round 1 Barbell – 95/65Round 2 Barbell – 115/85Round 3 Barbell – 135/95

Categories: wod

CrossFit

CrossFit Weightlifting Thruster (E2OM x 6) On the 2:00 x 6 Sets:3 Thrusters (from the ground) Set #1 – 60% of 1RM Clean and JerkSet #2 – 64%Set #3 – 68%Sets #4+5+6 – Build to a Heavy Set of 3. Metcon Metcon (Time) For Time:25 Thrusters (95/65)400 Meter Run25 CTB Pull-Ups400 Meter Run25 Thrusters (95/65)

Categories: wod

CrossFit

CrossFit Weightlifting Deadlift (6 x 2 ) Deficit – 3″ Standing on the plate.No touch and GoStart at 50-55% rangeFinish on the 65-70% range Metcon Metcon (Time) 3 Rounds:500 Meter Row12 Burpees21 Box Jumps (24″/20″)

Categories: wod

Crossfit

Crossfit Weightlifting Snatch From the 0:00-5:00:2 Snatch-Grip Push Jerks1 Pausing Overhead Squat From the 5:00-10:00:1 Hang Snatch Pull1 Hang Snatch High Pull1 Hang Squat Snatch1 Snatch Balance From 10:00-20:005 sets of 1 hang squat snatch Building to a heavy Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9:10 Hang Squat Snatches (75/55)30 Double-Unders

Categories: wod

SOS

SOS Metcon Bane (Time) 40 Kipping Handstand Push-ups20 Ring Muscle-ups10 Rounds of Macho Man (155/105) Macho Man is…3 Power Cleans3 Front Squats3 Push Jerks

Categories: wod

Partner Saturday!

Partner Saturday! Running Club – Meet at Laguna Lake Park in Fullerton at 6am sharp.All welcomed.Day 1 is today! Metcon Gut Check (Time) Teams of 3, with a 25:00 Time Cap:200/140 Calorie Assault Bike… Directly into:3 Rounds:50 Toes to Bar50 Box Jump Overs (24″/20″)50 Power Snatches* Round 1 Barbell – 95/65Round 2 Barbell – 115/85Round […]

Categories: wod

Friend Friday!

Friend Friday! Bring a friend for free every Friday.Come early to sign the waiver. Metcon Metcon (3 Rounds for time) 10min. to finish…10-20-30-40-50Alt. DB Snatches 45/30Air Squats 10min. to finish…5 Rounds:15/10 Cal Bike20 Russian KB Swings 70/53 10min. AMRAP:15 Ball Slams15 Push-Ups 3min. rest between sections

Categories: wod