WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Metcon
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans 155/105
6 Pushups
9 Air Squats
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
5 RFT

15/12 Cal bike
30 GHD Sit ups

round 1
10 Back Squat @ 60%

round 2
8 back squats @ 65%

round 3
6 back squats @ 70%

round 4
4 back squats @ 75%

round 5
2 back squats @ 80%
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CrossFit

Partner Saturday!
Partner Saturday!
Happy Birthday Angie & Nico :)

Running @ 6am - Juanita Cookie Trail Fullerton
Metcon
Metcon (Time)
6 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Team of 2
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CrossFit

Deload Week!
Deload Week!
Friend Friday! Bring in a friend to any class today for FREE!
Weightlifting
Hang Squat Clean and Jerk
Squat Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a moderate for the day.
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters (135/95)

Hang Cluster = Hang Squat Clean Thruster
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CrossFit

Deload Week!
Deload Week!
Open Gym 2-4pm
Weightlifting
Overhead Squat (7x1)
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.
3-Position Snatch (5x3)
1 High Hang Snatch (Hip)
+
1 Hang Snatch (ATK)
+
1 Snatch (Floor)
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 - 60% of 1RM Squat Snatch
Set #2 - 65%
Sets #3+4+5 - 70%
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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CrossFit

Deload Week!
Deload Week!
Open Gym 2-4pm
Weightlifting
Hang Power Clean
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3+4+5 - 60% of 1RM Clean
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:00
27 Hang Power Cleans (75/55)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

AMRAP 4:00
21 Hang Power Cleans (95/65)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

AMRAP 4:00
15 Hang Power Cleans (115/80)
15 Lateral Burpees Over Rower
15/12 Calorie Row
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CrossFit

Deload week
Deload week
Weightlifting
Front Squat (5x2)
Tempo 5 sec down, 3 sec hold regular stand
Metcon
Metcon (Time)
1000m run or 1500m row
50 thrusters 65/45
30 CTB pull-ups
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
5 RFT

15/12 Cal bike
30 GHD Sit ups

round 1
10 Back Squat @ 60%

round 2
8 back squats @ 65%

round 3
6 back squats @ 70%

round 4
4 back squats @ 75%

round 5
2 back squats @ 80%
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CrossFit

Partner Saturday
Partner Saturday
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.
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