CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

  • WOD WEEK 11/13/17


    Thursday 11/16/17

    Gymnastic Strengthening
    Alternating “On the Minute” x 10 (5 Rounds):
    Even Minutes – 5-8 Strict Ring Dips (band as required)
    Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

    Clean Skill
    On the Minute x 5:
    3 Tall Cleans 
    Squat Clean
    5 x 5:
    5 “Touch and Go” Squat Cleans
    Choose a single weight, and hold across for all five sets.
    55% – 65% of 1

    "NICK"
    AMRAP 20:
    10 Thrusters 135/95 (95/65)
    20 Calorie Assault Bike
    12 CTB Pull-Ups




    Friday 11/17/17

    Board or Make up

    POWER CLEAN SKILL

    Every 90 Seconds x 6 Sets:
     2 Reps – Pausing Power Clean
    *Pauses take place at:
     1 – Knee-level
     2 – Jumping Position (mid-thigh)
     3 – Power Catch Position

    Set #1 – 2 Repetitions @ 50% of 1RM Clean

    Set #2 – 2 Repetitions @ 55% of 1RM Clean

    Set #3 – 2 Repetitions @ 60% of 1RM Clean

    Sets #4, 5, and 6 – 2 Repetitions @ 65% of 1RM Clean

    "DOCE Part 1"
     AMRAP 4:
     27 Calorie Row
     21 Power Cleans (135/95)
     15 Burpee Box Jump Overs (24/20)

    Rest 4 Minutes

    "DOCE Part 2"
    AMRAP 4:
     27 Calorie Row
     21 Power Cleans (115/80)
     15 Burpee Box Jump Overs (24/20)

    Rest 4 Minutes

    "DOCE Part 3"
     AMRAP 4:00
     27 Calorie Row
     21 Power Cleans (95/65)
     15 Burpee Box Jump Overs (24/20)

     ex
    MIDLINE

    3 Sets for Quality:
    :30s L-Sit
    20 GHD Sit-Ups




    Saturday 11/18/17
    "THANKSGIVING THROWDOWN"

    CLOSED



    Sunday 11/19/17

    The Original Sunday Service; est. 2011

    Reminder!! Get Ready for the 3rd Annual THANKSGIVING THROWDOWN !! Click to Register at wodrocket.com

    ALERT: ALL TEAMS REGISTERED:

    Be one of the first 20 teams to register on wodrocket.com and be eligible to win the raffle of the following prize: 4 Tickets to a Sports Event at the Staple Center

    Tickets Include:

    Parking Pass

    Premiere Seating at the San Manuel Club

    All you can Eat & Drink!





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