Workout Of The Day

  • WOD Wed 8-23-17

    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.

  • WOD Mon 8-21-17

    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)

  • WOD 9-19-17

    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

  • WOD Friday 8-18-17

    CROSSFIT

    Open Gym

    Team WOD 530p

  • WOD Thurs 8-17-17

    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

  • WOD Tues 8-15-17

    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

  • WOD Mon 8-14-17

    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)

  • WOD Sat 8-12-17 (Beach Day)

    REMINDER:  We are closed today for the Beach Party

    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

  • WOD 8-11-17

    Friday Open Gym

    Team WOD 530

  • WOD Thurs 8-10-17

    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)

  • WOD Thurs 8-10-17

    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)


  • WOD Tues 8-8-17

    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)

  • WOD Mon 8-7-17

    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

  • WOD Sat 8-5-17

    HIT-CON / 8am

    CROSSFIT / 9am

    OLY Class / 1pm

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