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Weekly WODs

Monday 11/12

In remembrance of Veterans Day 
 Only one class today 9am

warm up
18-15-12-9-6-3 reps, for time of:
AbMat Sit-up
Hang KB Snatch, 40/30lbs
Handstand Push-up or HRPU

WOD

11 minute AMRAP

RX 135/95lbs
11 Power Cleans
11 Burpee over bar
19 Deadlifts
18 Pull ups


Scaled -without barbell

11 push ups
11 Burpees
19 Sit ups
18 Air Squats


Our special guest on Saturday 'thank you for your service'

Branch: Army
Rank: Staff Sergeant
Name: Antonio Esparza
 Proudly serving in the US Army as an Airborne Infantryman for the past 8 years. Attended Basic Training and Airborne school in  Fort Benning, GA. Completed a one year tour in Camp Casey, South Korea with the 2nd Infantry Division. Deployed to Afghanistan with the 82nd Airborne Division in 2014. Currently serving as a Recruiter in El Monte, CA for the past 2 years.

 

 
Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out.  Monitor your email and text. We will have all Classes.   

 Tuesday 11/13

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike
2 Power Clean and Jerks

*Climbing in weight to the heaviest #'s you can hit.

2 Rounds For Time:
50 Push Jerks 95/65 75/45 55/25
25 Toes-To-Bar scale sit ups

*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.

RX+ 115/75

Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out.  Monitor your email and text. We will have all Classes.   

Wednesday  

Weightlifting

5 rounds superset 

no score for 8 reps Dead-lift,

score is - (heaviest close grip bench, lowest meters)

Close Grip Bench Press (Superset)

8 reps (climbing) Close grip is "Shoulder width." Lay down, put your arms straight up and grab the bar. Then bring it in until it touches your chest. That's it. Nothing more. Nothing less.

After your set go immediately to the deadlift...

Deadlift (Superset )

8 reps (climbing) with your feet on a 55lb plate or 2-3" Deficit.

3 second descent! No fast reps today.

After this go immediately to the row...

Row 2 minutes For Max meters

After you complete the row REST 2min. and complete the entire superset 4 more times. 

Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out.  Monitor your email and text. We will have all Classes.   

Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out. Monitor your email and text. We will have all Classes. 
  

December 9 Gymnastics course 

December 15 Christmas party

Thursday - 

Weightlifting

Snatch (Complex)

Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats

Metcon 

3min. AMRAP:
3 Hang Power snatches 135/95
6 Push-Ups
9 Air Squats

*Rest 1min. Repeat for 4 Rounds


*Start where you left off for each new AMRAP

3min. AMRAP:
3 Hang Power snatches 145/100
6 Push-Ups
9 Air Squats

*Rest 1min. 

*Start where you left off for each new AMRAP

3min. AMRAP:
3 Hang Power snatches 155/105
6 Push-Ups
9 Air Squats

*Rest 1min. 

*Start where you left off for each new AMRAP

3min. AMRAP:
3 Hang Power snatches 165/110
6 Push-Ups
9 Air Squats

Go HARD at each one of these stations! That 3min. is going to go by FAST.

 
Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out. Monitor your email and text. We will have all Classes. 
  

December 9 Gymnastics course 

December 15 Christmas party

Friday  - 

Team series with coach Neil 

optional individual WOD

For Time:
100 Alt. DB Snatches 45/30
75 (2)DB Power Cleans 45/30s
*Every 2min. you must Run 200m
*Start with the run
*Break up the reps however you want. Strategy is going to play a big role today :)RX+ 50/35s


 Saturday 11/17

 3 Pieces today... Partners of 2 (only 1 works at a time)

(0-15min.)
42-30-18
Front Squats 135/95
Burpees over the bar
HSPUs

15-23min.
Pick one:
1.) 1mile run (in 200m intervals)
2.) 100 Cal Bike
3.) 2000m Row

23-36min.
4 Rounds:
40 Wall Balls 20/14
30 Toes-To-Bar
 
Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out. Monitor your email and text. We will have all Classes. 
  

December 9 Gymnastics course 

December 15 Christmas party


 Sunday

9:30 Sunday Service with Coach Doug

 
Weekly Updates
November 22 Thursday Thanksgiving day we will have one 9am class open to all member, friends and family.   
November 23 Black Friday please look at the awesome Mutiny CrossFit specials going out.  Monitor your email and text. We will have all Classes.   








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