WOD

CrossFit WOD Thur Sept 7, 2017

A. Strict Barbell OH Press
Complete 4-5 sets, increasing weight to find 2 RM

B. Strict HSPU
Complete 4-5 sets, increasing difficulty to find MOST DIFFICULT 5 reps

C. Alternate Movements with 1-2 min rest between each
***If performing Pushups and/or Rows, work to 8 RM for each

Strict Dips (OR Push-ups)
Complete 4-5 sets, increasing weight to find 3 RM

Strict Ring Pullups (OR Ring Rows)
Complete 4-5 sets, increasing weight to find 3 RM

D. AMRAP 9 min – Reps 10-20-30-40 etc….

KBS
Core Movement (see levels)

L1 – 26/18#, Abmat Sit-ups
L2 – 53/35# KB, V-ups
L3 – 70/53# KB, GHD situps

E. On your own after class (not available for 7pm class)

10 minutes to practice handstands
Shoulder touches
Tripod to headstand (kip up into free-standing HS)
Work on control to be able to hold free HS without movement
Handstand walking
L-sit into handstand on parallettes

CrossFit WOD Wed Sept 6, 2017

A. Back Squats
Complete 4-5 sets, increasing weight to find 3 RM

B. Bulgarian (Rear-Foot Elevated) Split Squats
Complete 4-5 sets, increasing weight to find 5 RM per leg

C. 3 Rounds For Time (12 min cap):

16 Front Rack Lunges (alternating legs)
200m KB Carry (One KB, switch hands as desired)
16 Pull-ups (ADV CTB)

L1 – 75/55, 35/26# KB, Jumping Pull-ups
L2 – 110/70, 53/35# KB, Kipping Pull-ups
L3 – 135/85, 70/53# KB, CTB Pull-ups

D. On your own after class (not available for 7pm class)
SUPERSET two movements x 3 sets each:

8 reps CLEAN-Grip RDL (approx 108% of SNATCH Max)
10 reps Good Morning @ 50% of RDL weight
Rest 2-3 minutes

CrossFit WOD Tue Sept 5, 2017

Week 1 of 2 testing weeks
(mostly doubles and triples this week)

A. Full Snatch – 10 minutes to work to 2 RM
(drop from top, full reset at bottom)

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

Bench Press
Complete 4-5 sets, increasing weight to find 3 RM

Bent-over BB Rows
Complete 4-5 sets, increasing weight to find 5 RM

C. In 8 minutes:

Reps 21-15-9
Wall-Balls (20/14#, ADV 30/20#)
Burpees (touch TTB bar overhead with 2 hands)

Any time remaining in 8 minute period, complete MAX REPS TTB

On your own after class for part D (not available for 7pm class)

D. Superset two movements x 3 sets each:

Weighted Plank x 30-45 sec (heavy)
Rear-Delt Bent-over DB Flies x 12-15 reps (moderate weight)
Rest 2-3 min after superset

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.

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