• WOD Wed 3-15-17

    CROSSFIT

    A
    Squat Cleans
    1 Rep Every 0:30 x 10 minutes
    @ 75% of 1RM

    B
    AMRAP 15 minutes
    1st Minute: Row for calories
    2nd Minute: Max Reps Power Cleans 185/125
    3rd Minute: Rest

    *Rest 5 minutes

    AMRAP 15 Minutes
    1st Minute: 200 M run
    2nd Minute: Max Reps Wall Ball
    3rd Minute: Rest

    Score is total reps.
    If you finish the run in :30-40 Seconds thats 15 reps
    If you finish the run in :40-50 Seconds thats 10 reps
    If you finish the run in :50-60 Seconds thats 5 reps
    If you finish the run in over :60 seconds thats 2 reps

    ———————————————————
    ———————————————————–
    Extra Work:
    10 Rounds
    250m Row
    10 Burpees
    *30 seconds rest, or go with a partner and alternate on the rower.

  • WOD Tues 3-14-17

    CROSSFIT

    Part 1
    E2MOM 10 (5 Rounds)
    200 M run
    12-15 Toes-to-bar
    Part 2
    E2MOM 10 (5 Rounds)
    15/12 Cal Row
    15 Push Press 95/65
    Part 3
    E2MOM 10 (5 Rounds)
    20 Wall Balls 20/14
    20 KB Swings 53/35
    **No rest between EMOMs!!
    **Dont not let your hands tear on the TTB, sub them out for GHD or weighted Sit-ups

    HIT-CON

    5 Rounds for Time
    Row 200m
    Sled Drag 200m

    Advanced 45/35, Intermediate 35/25, Beginner 30/20
    Empty sled Push as alternative if we run out of sleds, also heavy slam ball carry is option
    .

  • WOD Mon 3-13-17

    CROSSFIT

    17.3 / or 

    Part 1
    Back Squat
    3×10 @ 65-70%
    Part 2
    50 Double-unders AFTER every round
    15-12-9-6-3 for time:
    Power Snatches (135/95)
    Bar Facing Burpees

  • WOD Sat 3-11-17

    CROSSFIT

    Part A.
    4 Rounds: (12 min limit)
    1 min accumulated Overhead Static Hold (65% 1RM Jerk)
    200m Run
    WOD:
    In Teams of 2: (18 min limit)
    80 reps Alternating Wall Balls (must go back and forth between members)
    60 reps Alternating Squat Cleans (165/115)
    400m Partner Carry (someone must be carried for the entire 400m)
    20 reps Each Partner Alternating Burpee Box Jump Overs (30/24″)

  • WOD Fri 3-10-17

    CROSSFIT

    Open Gym

    CF Open WOD 17.3

    ** REMINDER **  No 530pm class at Mutiny tonight.  We will be at Irwindale CF doing 17.3.  Come cheer or take on the WOD

  • WOD Thurs 3-9-17

    CROSSFIT

    BLUEPRINT"
    “Blueprint” Part #1
    AMRAP 6:
    42 Double-Unders
    30 Wallballs (20/10) –
    18 Toes to Bar
    … Rest 5:00…
    “Blueprint” Part #2
    AMRAP 6:
    21 Double-Unders
    15 Wallballs (20/10) –
    9 Toes to Bar
    Additional work:
    10:00 Cool-down Bike or Row (Conversational Pace)

  • WOD Wed 3-8-17

    CROSSFIT

    Every 2:00 x 5 Sets:
    5 Push Presses
    Take these from the rack, and aim to build throughout.
    On the Minute x 16 (4 Rounds):
    Minute 1 – 15/12 Calorie Row
    Minute 2 – 15 GHD Sit-Ups/ 45 sit up
    Minute 3 – 12/9 Assault Bike
    Minute 4 – 12 Push Presses (95/65)

  • WOD Tues 3-7-17

    CROSSFIT

    3 Rounds:
    5:00 Light Bike or Row
    Every 10 Calories, complete 20 Double-Unders
    "HOP SCOTCH"
    3 Rounds, Rotating Stations every 2:00:
    Station 1 – 30/24 Calorie Row
    Station 2 – 10 Clean and Jerks (135/95)
    Station 3 – 100 Double-Unders

  • WOD Mon 3-6-17

    CROSSFIT

    CF Open WOD 17.2
    or
    Part A:
    OH Squat
    2 Rounds:
    5 @ 75%
    3 @ 80%
    3 @ 85%
    2 @ 90%
    WOD:
    For time (13m CAP)
    600m Run
    30 Thrusters (115/75)
    400m Run
    20 Thrusters (135/95)
    200m Run
    10 Thrusters (165/115)

  • WOD Sun 3-5-17

    CROSSFIT

    9am Sunday Service

  • WOD Sat 3-4-7

    CROSSFIT

    “Partner Fran”
    21-15-9
    Thrusters #95/#65
    Pull Ups
    400m Run between each round
    For Time
    :Teams of Two. Both athletes must complete all reps. Athletes complete the runs together. (i.e. Athlete #1 does 21 thrusters, Athlete #2 does 21 thrusters, Athlete #1 does 21 Pull Ups, Athlete #2 does 21 Pull Ups, both athletes run 400m together, finish round 15 and 9 the same. Workout ends after the last 400m Run.)

  • WOD Fri 3-3-17

    CROSSFIT

    WOD

    CF OPEN 17.2

    5pm 

    Fri Night Lights / hosting Shield and Irwindale CF for a fun night of Open competition

    We will run heats as we can accommodate 8-10 athletes per heat 

  • WOD Thurs 3-2-17

    CROSSFIT

    "FRONT LINE"
    3 Rounds:
    400 Meter Row
    21 Hang Power Cleans (95/65) (135/95)
    18 Front Rack Step-Back Lunges (95/65)
    15 Barbell-Facing Burpees

    Extra
    20 Minute Aerobic Restoration
    This can be completed on the Bike, Rower, Conversational pace throughout.
    Every 4:00, complete 15 GHD Sit-Ups + 20 Hip Extensions

  • WOD Wed 3-1-17

    CROSSFIT

    "TUNE UP"
    Alternating OTM x 16 (4 Rounds):

    Minute 1 – 7 Deadlifts (185/135) + 7 Box Jumps (20)
    Minute 2 – 10 Push Presses (95/65)
    Minute 3 – 4 CTB PU + 4 TTB
    Minute 4 – 15/12 Calorie Row
    On all four movements in the first round, we are looking to complete the work at hand within the first 40 seconds. If we reach the 40 second mark and are still working, cap our efforts there and aim to maintain that number in each following round.

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