WOD

CrossFit WOD Sat Oct 14, 2017

A. Team Workout (12 min cap):

100 Partner Wall-Balls (toss ball off wall to partner)
100 Toes to Bar (non-working partner hanging from bar)

Rest 8 min (till 20:00 mark)

B. Team Workout (18 min cap):
For Thrusters, barbell cannot touch the ground. Must hand barbell back and forth in any desired manner. If BB touches ground, complete 10 Burpee penalty (total penalty reps per team, 5 per athlete)

100 Thrusters (95/65)
100 Burpee Box Jumps (24/20’’) *alternate sets of 5 reps each

CrossFit WOD Fri Oct 13, 2017

***You should be adding load to the Deadlift and Hang Clean weights from last week (sets of 3 reps last week and sets of 2 reps this week). The percentages should be 80+ % of max for both lifts

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Deadlifts TnG
2 Hang Power Cleans
20 Russian KBS (70/53 or “unbroken” weight)
1 Pull-up every 10 seconds x 6 sets (choose challenging load)

B. On your own after class:
AMRAP 3 min (Rest 2 min) Repeat AMRAP 3 min:

4 Kipping HSPU (ADV 6/3’’ deficit)
8 Pull-ups (ADV CTB)
9 Power Snatch (75/55)

CrossFit WOD Thur Oct 12, 2017

A. 7 Rounds (25 min cap):

Run 150m (3/4 up alley and back)
11 Front Squats (100/65)
9 Bar-Facing Burpees
7 OHS (same barbell)
5 Bar-Facing Burpees

Rest 5 minutes (till 30:00 mark)

B. AMRAP 6 min:

40 Knees to Elbows
40 Abmat Sit-ups
Max Length Plank Hold in remaining time

CrossFit WOD Wed Oct 11, 2017

***You should be adding load to the Press and Jerk weights from last week (sets of 3 reps last week and sets of 2 reps this week). The percentages should be around 85-90% for Press and 75-80% for Jerk reps

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Strict Press
2 Push Press/Jerks
7 Hang High Pulls (same barbell as jerks)
60 seconds of Man-Makers (moderate weight DB’s)

B. On your own after class
4 Rounds (8 min cap):

12 TTB
12 Push-ups (ADV Clapping)
12 DB Hang Power Cleans (choose challenging load)

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