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.

 

Everything listed under: Fran

  • WOD Tuesday 6-22=3-15

    METCON

    4x200 sprints 

    (1 min rest between each)

     

    WOD

    100 DU's

    20 pull ups

    15 back squats (135/95) (115/75) (95/55)

    10 hand stand push ups

    15 back squats

    20 pull ups

    100 DU's

     

     

     

    Post Times To Comments

Workout Of The Day

  • Post Featured Image

    Weekly WODs

    Monday 10/15

    Back Squat (Week 1 of 4)

    Complete a few warm up sets, and then:

    65% x 5
    75% x 5
    85% x max reps

    * In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back. 

    Metcon 15min. AMRAP:
    10 Cal Row
    10 Wall Balls 30/20
      2 Squat Cleans 135/95

    We have several individuals competing on Saturday at  LA PUENTE CROSSFIT Come out and support them starts at 8am and ends around 2pm. 


     Tuesday 10/16

    Three Position Snatch

    Spend 20min. Working up to something heavy here... Take a 2 second PAUSE at each position and FOCUS on the positioning.

    Position 1) From Mid Thigh
    Position 2) From Just Below The Knee
    Position 3) From The Floor

    (Time)
    21-15-9
    Push Jerks 135/95
    Burpees Over The Bar
    Toes-To-Bar

    We have several individuals competing on Saturday at  LA PUENTE CROSSFIT Come out and support them starts at 8am and ends around 2pm. 


    Wednesday

     Deadlift (Week 1 of 4)Complete a few warm up sets, and then:

    65% x 5
    75% x 5
    85% x max reps

    *In between each set complete 3 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well.

    Metcon (AMRAP - 3min. AMRAP:
    6 Cal Assault Bike
    6 Front Rack Lunges 95/65

    3min. AMRAP:
    6 Pull-Ups
    6 Front Squats 95/65


    1min. Rest After Each Section.


    3min. AMRAP:
    6 Cal Assault Bike
    6 Front Rack Lunges 95/65


    1min. Rest After Each Section.

    3min. AMRAP:
    6 Pull-Ups
    6 Front Squats 95/65

    We have several individuals competing on Saturday at  LA PUENTE CROSSFIT Come out and support them starts at 8am and ends around 2pm. 

    Thursday

    Metcon

    Running From Holley
    *Time CAP: 35min.
    Run 800m

    15 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Power Clean 185/135

    Run 800m

    15 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Power Clean 185/135*RX+ is 225/155


    *There is no break between sections. Essentially this is the classic "Holleyman" workout with running and burpees instead of HSPU's.

     

    We have several individuals competing on Saturday at  LA PUENTE CROSSFIT Come out and support them starts at 8am and ends around 2pm. 


    Friday  

    9am  

    Team Series

     WOD with Coach Neil 

    Team Series

    Saturday

    We have several individuals competing on Saturday at  LA PUENTE CROSSFIT Come out and support them starts at 8am and ends around 2pm. 


     Sunday

    9:30 Sunday Service with 







RSS Feed
home-categories-1 Mutiny1

Follow Us On Facebook

Follow Us on Instagram

NEWSLETTER "THE MUTINEER"

RSS Feed