WOD

CrossFit WOD Monday Sept 4, 2017

Monday classes at ONLY 9am and 10am. Meet at gym and be prepared to swim. We will grab equipment and then head to the beach right then. Please arrive early.

CrossFit WOD Sat Sept 2, 2017

***Remember that Monday Sept 4 is LABOR DAY, and we will be running classes at 9am and 10am.
Meet at the gym and come prepared to swim! Beach workouts only.

A. Thrusters (from ground)
Work quickly to challenging (not maximal) single rep

B. EMOM x 7 min:
2 reps Thruster (from ground) @ 80% of max single from part A

C. AMRAP 20 min:

Run 400m
15 Thrusters (95/65)
20 KBS (53/35)

CrossFit WOD Fri Sept 1, 2017

A. Power Clean / Power Snatch (alternate each week)
Reps -3-3-3-2-1-1-1-1-1
THIS WEEK POWER CLEAN

***Increase weight each set, then all 5 “singles” at the same weight
***Increase weight ONLY ON THE SINGLES, once you can hit all 5 reps “perfect form”
***Full reset of hips at bottom (not TnG)

B. Alternate Movements with 1-2 min rest between each

“Stop” Deadlifts 5×3 (increase weight each set, so one top set of 3 reps)

Kipping/Butterfly Pull-ups x Max reps (-1)
ADVANCED: Ring Muscle-ups x Max reps (-1)
***The (-1) means to stop one-rep why of failure

C. AMRAP 8 min:

20 TTB
20 SDHP (75/55)
50 Double-unders

CrossFit WOD Fri Sept 1, 2017

A. Power Clean / Power Snatch (alternate each week)
Reps -3-3-3-2-1-1-1-1-1
THIS WEEK POWER CLEAN

***Increase weight each set, then all 5 “singles” at the same weight
***Increase weight ONLY ON THE SINGLES, once you can hit all 5 reps “perfect form”
***Full reset of hips at bottom (not TnG)

B. Alternate Movements with 1-2 min rest between each

“Stop” Deadlifts 5×3 (increase weight each set, so one top set of 3 reps)

Kipping/Butterfly Pull-ups x Max reps (-1)
ADVANCED: Ring Muscle-ups x Max reps (-1)
***The (-1) means to stop one-rep why of failure

C. AMRAP 8 min:

20 TTB
20 SDHP (75/55)
50 Double-unders

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"This place has changed my life! It has given me so much confidence in my body, my balance, and my ability to be active.” - Chris Madsen, SDA member since 2010

Address:

1019 Garnet Ave
San Diego, CA 92109

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