• 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

  • WOD Thurs 8-3-17

    CROSSFIT

    DEADLIFT 
    Build to a Heavy Set of 5 Repetitions: Romanian Deadlift
    Build to a Heavy Set of 7 Repetitions: Sumo Deadlift
    Build to a Heavy Set of 9 Repetitions: Deadlift

    "DIANE"
    21 – 15 – 9:
    Deadlifts (225/155)
    Kipping Handstand Pushups

    2K Row for Time

  • WOD Wed 8-2-17

    CROSSFIT

    POWER CLEAN
    On the Minute x 5 (0:00-5:00)
    Clean Pull + Hang Power Clean + Power Clean 

    Set #1 – 50% of 1RM Clean
    Set #2 – 55% of 1RM Clean
    Set #3 – 60% of 1RM Clean
    Set #4 – 65% of 1RM Clean
    Set #5 – 70% of 1RM Clean

    On the Minute x 5 (5:00-10:00)
    1 Power Clean, climbing in weight
    After your final set of the Pull+HPC+PC, increase loading for your first of 5 singles starting at the 5:00 mark.
    At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.

    STALLONE
    4 Rounds:
    2 Rope Climbs
    20 Wallballs (20/14)

    5 Clean and Jerks 185/135(165/110)95/65

    HITCON

    Team Sled Drag
    Team Row Regatta

  • WOD Tues 8-1-17

    CROSSFIT

    10 – 8 – 6 – 4 – 2
    Rest as needed between sets.
    Enter current/estimated 1RM Back Squat

    Submit
    10 Reps @ 70% of estimated 1RM Back Squat
    8 Reps @ 75% of estimated 1RM Back Squat
    6 Reps @ 80% of estimated 1RM Back Squat
    4 Reps @ 85% of estimated 1RM Back Squat
    2 Reps @ 90% of estimated 1RM Back Squat

    "FIRE ALARM"
    3 Rounds of the “Bergeron Beep Test”
    50/35 Calorie Row
    3 Rounds of the “Bergeron Beep Test”
    50/35 Calorie Row
    3 Rounds of the “Bergeron Beep Test”
    1 Round of the “Bergeron Beep Test”
    7 Thrusters 95/65 (65/45), 7 Pull-Ups, 7 Burpees

    HITCON

    AMRAP 20:
    50 Wallballs (20/14) 
    50 Kettle Bell Swings (moderate)
    40 Box Jumps (24/20″)
    40 Toes-to-Bar or Hanging Knee Raises
    30 Pull-Ups
    30 Burpee to Target (6” jump)
    20 V-Ups
    20 Tuck Crunches
    10 HEAVY Slam Balls (maximum weight)
    10 Wall Walks or Circus Bears

  • WOD 7-28--->7-30

    CROSSFIT

    Friday

    SNATCH COMPLEX
    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.

    This sequence repeats a total of (3) times.
    Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
    Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

    "FLIP AND FLOP"
    21 – 15 – 9:
    Alternating Dumbbell Snatches (35/20)
    Calorie Row
    Directly into…
    21 – 15 – 9:
    Box Jump Overs (24″/20″)
    Pull-Ups

    Saturday
    Teams of 2

    200m run
    100 KB swings (53/35)
    200m run
    80 burpees
    200m run
    60 box jumps
    200m run
    40 air squats
    200m run
    20 wallballs (20/14)
    200m run
    10 ring rows

    *partners must complete runs together

    Sunday

    Sunday Service

  • WOD Thurs 7-27-17

    CROSSFIT

    STRICT GYMNASTICS
    Part #1 – Strict Handstand Pushups
    estimated/current Max Strict Handstand Pushups
    then
    7 Unbroken Sets of 30% of Max Strict HSPU

    FIFTH WHEEL"
    “Fifth Wheel” Part #1
    In a 5:00 Window…
    7 Rounds of “The Chief” (95/65)
    Max Calorie Assault Bike in Time Remaining
    Rest 5:00
    “Fifth Wheel” Part #2
    In a 5:00 Window…
    6 Rounds of “The Chief” (115/80)
    Max Calorie Assault Bike in Time Remaining
    Rest 5:00
    “Fifth Wheel” Part #3
    In a 5:00 Window…
    5 Rounds of “The Chief” (135/95)
    Max Calorie Assault Bike in Time Remaining
    1 Round of “The Chief” is 3 Power Cleans, 6 Pushups, 9 Air Squats.

    Additional work:
    Midline
    Alternating Tabata (8 Sets of :20s on / :10s off)
    Hollow Rocks
    Superman Rocks

    HIT-CON

    400m for time

    Rest/reset
    300 double understand

    Rest/reset
    200 mtn climbers

    Rest/reset
    100 sit-ups

  • WOD Wed 7--26-17

    CROSSFIT

    SPLIT JERK
    Part #1 – Split Jerk Strict Press
    5 Sets of 3 Repetitions, starting with an empty barbell (from rack).
    For reference however, we are looking to build to somewhere around 50-60% of our 1RM Strict Press. Aim to climb in weight after each set, again starting with an empty barbell.

    Part #2 – Jerk Balance
    5 Sets of 3 – (starting with an empty BB, or very light load)
    The purpose of this second drill is to train both the front foot step, and the drive downwards beneath the barbell.

    Part #3 – Split Jerk
    Build to a Heavy Single for the Day (from the rack)
    Rest as needed between sets.

    DEADLIFT
    Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
    Build to a Moderate Set of 7 Repetitions: Sumo Deadlift –
    Build to a Moderate Set of 9 Repetitions: Deadlift

    HIT-CON

    5 rounds. Decreasing weight/increasing reps

    5 goblet squats
    15 air squats
    10 gs
    15 as
    15 gs 
    15 as
    20 gs
    15 as
    25 gs 
    15 as

    200 M run between rounds

  • WOD Tues 7-25-17

    CROSSFIT

    AMRAP 20:
    50 Wallballs (20/14) 
    50 Double-Unders
    40 Box Jumps (24/20″)
    40 Toes-to-Bar
    30 Chest-to-Bar Pull-Ups
    30 Barbell Facing Burpees
    20 Cleans (155/105)(135/95)(115/80) - stay with same bar throughout wod
    20 Jerks 
    10 Snatches
    10 Muscle-Ups
    Burpee over barbell 

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