CROSSFIT

For Time:
10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings (53/35)
Burpees
30 Double-Unders after each round.

"BIKE BUFFET"
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calorie Assault Bike/rower

HIT-CON

5+5 Goblet step back lunge 88/62
10 Jumping lunges
100m run
Rest 1 min.
10+10 Goblet step back lunge 70/53
10 Jumping Lunges
100m run
Rest 1 min.
15+15 Goblet step back lunge 62/44
10 Jumping Lunges
100m run
Rest 1 min.
20+20 Goblet step back lunge 53/35
10 Jumping Lunges
100m run
Rest 1 min.
25+25 Goblet step back lunge 44/26
10 Jumping Lunges
100m run
Rest 1 min.

CROSSFIT

"ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

CRSOSSFIT

partner WOD

15 minutes to establish 1 rep push press
WOD
15 min amrap
1 mile run both run 1 mile each
time remaining max efforts bench press
185/135 135/95 95/65

Team WOD 530p

CROSSFIT

"CHIQUITAS"
15 KBS, 15 TTB
10 KBS, 10 TTB
5 KBS, 5 TTB
800 Meter with vest and plate, sandbag total should be (50/35)
5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB
KBS – Kettlebell Swings, Rx loading at 70/53 53/35
On the Minute x 11 (2 rounds)
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 40 Double-Unders
Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
Minute 4 – 15 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
Minute 6 – Rest

CROSSFIT

VEST TRIPLET" (MODIFIED)
2 Rounds, wearing a weight vest:
400 Meter Run
24 Air Squats
12 Box Jump Overs (30/24,24/20″)

finish with a third 400m Run

HITCON

"Karen"

150 wall balls for time

CROSSFIT

"BAR FIGHT"
12 Clean and Jerks (185/135)(155/105)(135/95)
Into 
2 Rounds of:
15 TTB
12 CTB
Into…
12 Clean and Jerks (155/105)

Beach Party:

Bolsa Chica State Beach near lifeguard tower 17

Bring your own snacks and drinks

If you get there before us, claim a fire pit ring

See you all there

Team WOD 530

CROSSFIT

NASTY GIRLS"
3 Rounds:
50 Air Squats
10 Ring Dips
10 Hang Power Cleans (135/95) (115/80)

extra
EMOM x 10 (5 Rounds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

CROSSFIT

STRICT PULL-UPS
One attempt for max repetitions.
Athlete’s are allowed to hang from the bar for as long as they would like (it does not need to be consecutive motion). Previously entered scores will show below.

BACK SQUAT
15-Rep Test
Taken from the rack, establish a 15-rep back squat for the day. This will be the third and final 15-rep test of “Grunt Work”. Previous results will show below.

"BUMBLEBEE"
AMRAP 7: Clean and Jerks (155/105) (135/95)
*OTM – 5 Heavy Wallballs (25/20)

This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 5 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total)

CROSSFIT

15min warm up with row drills and shuttle runs

"BOAT RACE"
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds

HIT-CON

10-9-8-7-6-5-4-3-2-1
Wall Ball
Push Up

Rest/Reset
10-9-8-7-6-5-4-3-2-1
Box Jump (tall)
KBS (Heavy)

CROSSFIT

7 Sets of the complex:
Clean Pull + High Hang Squat Clean + Hang Squat Clean
build to a heavy

"HEARTBREAK KID"
3 Rounds:
10 Front Squats (155/105) (135/95)
15 Chest to Bar Pull-Ups
50 Double-Unders

Extra:
3 Sets:
10 single KB (heavy) Suitcase Deadlifts, each side
15 GHD Sit-Ups

OLY Class / 1pm