WOD

CrossFit WOD Thur Feb 15, 2017

A. Kipping HSPU technique work and guidance x 5-10 minutes
Those already proficient should practice free-standing HS and HS Walks

B. Test Max Length Broad Jump – 5 attempts
Must stick the landing
Measure distance to back of heels on landing

C. 4 Rounds (for quality, not for time):

2-3 Wall-Climbs (with 5-sec HS Hold at top)
10-15 Hip Extensions (with brief pause at contraction)

D. 3 Rounds (12 min cap):

Run 400m
10 Burpee Pull-ups (ADV 6 Burpee Bar Muscle-ups)

CrossFit WOD Wed Feb 14, 2018

A. Bench Press – Reps 10-8-6-4 (increasing weight)

B. Bench Press
Complete 3 sets of 2 reps at weight used for 4 reps in Part A
***Focus on EXPLODING up as fast as possible on each rep

C. Hang Power snatch
5 min to work slightly above loading in part D

D. Get as far as possible in 10 minutes:
Reps 3-6-9-12-15-18 etc…

Hang Power Snatch (75/55#)
Push-ups (ADV Ring Dips)
Box Step-ups (24/20’’)

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STRONG PROGRAM:

A. Bench Press – 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)

Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. For Time:

90 Air Squats
30 Hanging Oblique Knee Raises
60 Air Squats
30 Sit-ups
30 Air Squats
30 Lying Leg Raises

CrossFit WOD Tues Feb 13, 2018

A. 5 sets of 5 reps, where ONE REP equals:
1 RDL + 1 Bent-over Row
Working sets should be with approx. 65-70% of max clean
***See video demo at the bottom of post

B. 5 Rounds (8 min cap):

10 Front-Rack Lunges (95/65, ADV 135/95)
10 Pull-ups (ADV CTB)

Rest 7 min (till 15:00 mark)

C. 5 Rounds (8 min cap):

10 Deadlifts (155/105, ADV 225/155))
10 Burpees (lateral over bar)

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CrossFit WOD Mon Feb 12, 2018

***22 minutes to complete parts A and B

A. 1&1/4 Front Squats
Work up to challenging set of 2 reps
Then drop weight 10-15% and complete 2 sets of 3 reps

B. Quickly work to challenging weight:
Clean Pull + TnG Power Clean + TnG Squat Clean

C. Open Workout 14.4 – AMRAP 14 min:
***If you are performing ENTIRE workout “RX” start with Row
***If you are scaling ANY part of workout, start with 800m Run

60 Cal Row (Run 800m)
50 TTB
40 Wall-Balls (20/14# to 10/9 ft)
30 Power Cleans (135/95#)
20 Ring Muscle-ups

————————–

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. Reps 20-15-10-5:
Scale Push-ups reps as 12-9-6-3 if needed to keep quality form

DB Thrusters (light/moderate)
Push-ups
V-ups (ADV GHD)

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