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    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 







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    WOD WEEK 06/25/2018

    Monday July 2, 2018

    Weightlifting

    Front Squat (1 rep test day!)

    5 reps at 75%
    3 reps at 85%
    1 rep at 100% (try for a new max)

    Metcon

     (AMRAP - Reps)

    Every 6min x 3 Rounds:
    400m Run
    500m Row
    Max Thrusters 95/65

    increase load every round 

    score is reps of thrusters

    *Round 2 is 115/75
    *Round 3 is 135/95

    RX+ is:
    135/95
    155/105
    175/115

    Tuesday July 3, 2018

    Metcon

     (Weightlifting)

    Every 2min. x 10 Rounds:
    10/7 Cal Assault Bike
    2 Power Snatches (Climbing) work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

    Metcon

     (AMRAP - Reps)3 Rounds:
    1min. Max effort  Russian KB Swings 70/53
    1min. Max effort  Toes-To-Bar
    1min. Max effort  Sit-Ups (Feet anchored on KB)
    1min. Rest

    ******score total reps

    Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

    *go heavy on the KB, go for it.
     
    Wednesday July 4, 2018

    9am class only . 

     
    Thursday June 28, 2018




    Friday July 6, 2018

    Tackle your favorite Board WOD

    Come join our Friday Team WOD with coach Neil. 



    Saturday July 7, 2018


    Sunday June 24, 2018

    Coach Doug will have the original SS ready at 9:30



  • WOD Sat 9-2-17

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    WOD Week of Monday June 4, 2018

    Monday


    Tuesday

    Metcon :

    Every 2min. x 10 Rounds:
    10/7 Cal Assault Bike
    2 Power Snatches (Climbing)This is a great day to work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

    Metcon (AMRAP - Reps)

    3 Rounds:
    1min. of Russian KB Swings 70/53
    1min. of Toes-To-Bar
    1min. of Sit-Ups (Feet anchored on KB)
    1min. Rest

    score is total reps

    Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

    *If you can manage a heavier KB, go for it.


    Wednesday

    PLEASE JOIN US FOR A VERY FUN PARTNER WOD THIS MORNING at 9am. one class today.  

    Happy 4th of July 

    • For Time (in a Team of ?)
    • Kettlebell Swings (53/35 lb)
    • Box Jumps (24/20)
    • Air Squats
    • Push-Ups
    • Burpees
    • Pull-ups
    • Sit-Ups
    • Row (calories)
    • Double-Unders
    • Wall Balls (20/14 lb)
    • Ball Slams (30/20 lb)
    • Dumbbell Push Press (45/35 lb)
    • As a team, complete a total ????

    Thursday

    Metcon 

    for time

    10 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Deadlift 315/205

    immediately into;
    10 Rounds:
    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    immediately into;
    10 Rounds:
    5 Wall Balls 20/14
    3 Burpees
    1 Deadlift 315/205

    Thursday

    Friday

    Saturday

    Sunday

    Original Sunday Service (OSS) with Dougie at 9:30

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    WOD Monday 07-02-2018

    Weightlifting

    Front Squat (1 rep test day!)

    5 reps at 75%
    3 reps at 85%
    1 rep at 100% (try for a new max)

    Metcon

    Metcon (AMRAP - Reps)

    Every 6min x 3 Rounds:
    400m Run
    500m Row
    Max Thrusters 95/65
    score is total thruster Reps
    *Round 2 is 115/75
    *Round 3 is 135/95

    Mutiny Dodger day August 31 

    today's Birthday Coach Robb 

    RX+ is:
    135/95
    155/105
    175/115


  • WOD Friday 8-25-17

    CROSSFIT

    Open Gym

    Coaches Choice WOD

    Friday Night Team WOD 530p

  • WOD Thursday 8-24-17

    CROSSFIT

    On the Minute x 12
    Odd Minutes – Recovery Row. Conversational pace. Relaxed.
    Even Minutes – Paces below, based off your estimated/current 2K row time.

    Minute 2 @ 10 seconds above 2K Pace
    Minute 4 @ 8 seconds above 2K Pace
    Minute 6 @ 6 seconds above 2K Pace
    Minute 8 @ 4 seconds above 2K Pace
    Minute 10 @ 2 seconds above 2K Pace
    Minute 12 @ 2K Pace

  • 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)

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