WOD

CrossFit WOD Tues Feb 20, 2018

ANNOUNCEMENT:

The CrossFit OPEN starts this week. Each Friday for the next 5 weeks will be “Friday Night Lights” at SDA. 4pm class will be cancelled for set-up, and then we will run the OPEN WORKOUTS from 5-8pm on Fridays. There will be heat times listed on the board, and you will sign up for a heat time-slot and a judge.

You can sign up for the OPEN here

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A. Power clean + Squat Clean TnG
10 minutes to work up to a challenging set of complex

B. 4 Rounds (12 min cap):

15 KBS (53/35, ADV 70/44)
12 Push-ups (ADV Ring Dips)
9 Squat Cleans (110/75, ADV 155/100)

Rest till 20:00 mark on clock

C. AMRAP 6 Min:

9 Deadlifts (155/100, ADV 225/145)
9 Box jump overs – 24/20’’
9 Kipping HSPU

CrossFit WOD Mon Feb 19, 2018

A. Back Squat
10 minutes to work up to challenging triple

B. AMRAP 10 min:

24 TTB
12 Power snatch (110/75, ADV 135/95)
12 Burpee Pull-ups (ADV Ring Muscle-ups)
12 Power Snatch (110/75, ADV 135/95)
24 TTB
Max Reps Burpee Pull-ups (ADV Ring Muscle-ups) in remaining time

Rest 6 min (till 16:00 mark on clock)

C. 3 Rounds (8 min cap):

12 Overhead Lunges (95/65)
8 Burpees (lateral over bar)
12 Wall-Balls (20/14# to 10/9 ft)
30 Double-unders (60 singles)

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STRONG PROGRAM:

A. Back Squat – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

DB Bench Press x 8-12 reps
Rest 1-2 min
Bent-Over BB Rows x 8-12 reps
Rest 1-2 min

C. 8 Rounds:

15 sec of Push-ups
Rest 15 sec
15 sec of Sit-ups
Rest 15 sec
15 sec of Air Squats
Rest 15 sec

CrossFit WOD Sat Feb 18, 2018

A. Power Clean
Work to challenging double

B. EMOM x 7 min:
2 reps Power Clean @ 85% of part A

C. For Time (20 min cap):

100 Double-unders
50 Push Press (75/55)
75 Double-unders
50 TTB
50 Double-unders
50 SDHP (75/55)
25 Double-unders
50 OHS (75/55)

CrossFit WOD Fri Feb 16, 2018

Nutrition Challenge Testing Day
Please make sure to record scores and use the same level used in pre testing

Warm-up
(coach will be taking measurements during first 10 min of class)

2 min cardio of choice
Touch toes to overhead reach x 10 reps
5 “around the world” each direction
10 Monkey Squats
15 sec deep lunge stretch per side
3 Inch Worms
10 Double-bounce air squats
10 Scorpions
10 “feet over head touch the toes”
10 Leg kickbacks per leg
5 Broad Jumps

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A. Back Squat
Warmup to a set of 2 reps, 10-15% heavier than 20-rep set
Then 1 x 20 (HEAVY AS POSSIBLE)

B. AMRAP 6 min:

30 KBS
Run 400m
Max reps Wall-Balls in remaining time

L1 – 35/26, WB size/height as needed
L2 – 53/35, 20/14# to 10/9 ft
L3 – 70/53, 20/14# to 10/9 ft

C. AMRAP 12 min:

5 Power Snatch
10 Burpees (lateral over bar)
15 Box Jumps (24/20’’)

L1 – 65/35, Box Step-ups ok
L2 – 95/55, Box JUMP
L3 – 135/85, Box JUMP

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STRONG PROGRAM:

***If you are doing the NUTRITION CHALLENGE, you need to do the CROSSFIT program for the day to complete the final TESTING DAY of the challenge.

A. Pull-ups – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Dips OR Push-ups x 8-12 reps
Rest 1-2 min
Rear-Foot Elevated Split Squats x 8-12 reps per leg
Rest 1-2 min

C. AMRAP 10 min:

10 DB Snatch (5 reps TnG, then switch arms)
10 Ring Rows
10 KB Deadlifts (one in each hand)
10 Push-ups on KB handles (if Dips in part B)
*Sub Bench Dips if Push-ups in part B

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San Diego, CA 92109

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