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Friday, December 1

Part A. Deadlift: 10x1 *work to a heavy single WOD: 17m Continuous Clock: 10m EMOM 12 Wall Balls (20/14 @ 10ft) 30 DU (2:1 singles) 1m Rest 6m EMOM 6 Hang Cleans (165/115) 6 HSPU

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Friday, January 5

Part A. 3 Position Squat Clean Complex: 8x1 *complex is: 1 high hang squat clean + 1 hang squat clean (above knee) + 1 squat clean (from floor). WOD: 3 Rounds: 15 C2B Pull-Ups 12 Bar Facing Burpees 9 Squat Cleans (175/115)

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Thursday, January 4

Part A. Shoulder to Overhead 21-15-9 (unbroken!) *everytime you break - run 200m *60% of your 1RM S2OH WOD: 12m AMRAP 50ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 75 KBS (50/35) 50 Thrusters (95/65)

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Monday, January 15

Part A. 10m Thruster EMOM Min 1: 3 @ 65% Min 2: 3 @ 75% Min 3: 3 @ 80% Min 4-10: 3 @ 85% WOD: 17m Clock: 5m AMRAP 10 Clean and Jerk (135/95) 10 Bar Facing Burpees 3m Rest 4m AMRAP 8 Clean and Jerk (135/95) 8 Bar Facing Burpees 2m Rest 3m AMRAP 6 Clean and Jerk 6 Bar Facing Burpees

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Thursday, December 7

Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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