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WOD (Crossfit WOD)

Thursday, July 27

Part A. 3 Rounds (at a walking pace): 100ft Single Arm DB OH Walk (switch arms at 50ft) 10 Reverse Grip Bent Over Rows 15 Weighted Sit-Ups with Plate OH WOD: 15m AMRAP 100m Run 50' HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 10 G2OH (155/105)

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Wednesday, July 26

Part A. Deadlift: 6x3 reps *work to a heavy 3RM WOD: 17m Clock: 5m AMRAP 10 DB Thrusters (50/35) 15 Box Jump Overs (24/20") 3m REST 4m AMRAP 8 DB Thrusters 12 Box Jump Overs (30/24") 2m REST 3m AMRAP 6 DB Thrusters 9 Box Jump Overs (36/30")

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Tuesday, July 25

Part A. Pause OHS (15m CAP) 2 Rounds: 5 @ 75% 3 @ 80% 3 @ 85% 2 @ 90% *3s pause @ the bottom. WOD: 30m EMOM Min 1) 12 Wall Balls (30/20 @ 10ft or 20/14 @ 12ft) Min 2) 16 KBS (70/53) Min 3) 4 Squat Cleans (205/135)

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Monday, July 24

Part A. Push Press Party: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM   WOD: 15 min AMRAP: 200m Run 8 Strict HSPU 10 reps Hang Squat Snatch (135/95) **PI Subs: Seated Strict DB Press, DB snatch.

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Friday, July 21

Part A. Pause Front Squat Wave (15m CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% WOD: For Time: 2k Row 150 DU (sub 20 attempts, 260 singles) 10 Rounds of "Cindy" (5 Pull-Ups/10 Push-Ups/15 Air Squats) *If not enough rowers, have half the class start with Cindy and work backwards finishing on row. No subbing running for rowing. **PI Subs: Single Unders, Ring Rows, Box Push-Ups.

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Wednesday, July 19

Part A. Clean Complex: 10x1 1 rep = 2 Power Cleans + 1 Squat Clean + 1 Split Jerk *work to a heavy complex *PI Sub: Work complex with dumbbells but do push press instead of split jerk. WOD: 12m AMRAP 8 Burpee Box Jumps (24/20") 12 Power Snatch (115/75) *PI Subs: Burpee Box Step Ups, DB Snatch

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Tuesday, July 18

Part A. Deadlift (15m CAP) 5x5 *work to a heavy 5RM *PI Sub: KB Deadlift WOD: 14m AMRAP 10 Deadlift (225/155) 15 Wall Balls (30/20 @ 10ft) 45 DU (10 attempts, 80 singles) *PI Subs: KB Deadlift, Single Unders

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Monday, July 17

Part A. Pause Back Squat Wave: 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 second pause at bottom. WOD: 4 Rounds for Time: (15m CAP) 21 OHS (125/85) 14 KBS (70/53) 14 C2B Pull-Ups *PI Subs: OH Plate Lunge/Russian KBS/Ring Rows

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Friday, July 14

Part A. 12m EMOM Odds: 7 Strict C2B Pull-Ups (sub Pull-Ups/Ring Rows/Banded) Evens: 5 Strict Ring Dips (w/ 3s negative) *PI Subs: Ring Rows, Bench Dips WOD: 6 RFT: 6 Reverse Lunges (135/95) 6 S2OH 6 T2B 24 DU (5 attempts, 40 singles) *PI Subs: DB Lunges, DB Press, Sit-Ups, Single Unders.

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Thursday, July 13

Part A. Thrusters: (10m CAP) 10 Thrusters (115/75) 1 min REST 15 Thrusters 2 min REST 20 Thrusters 3 min REST 25 Thrusters *Same weight *Unbroken **PI Sub: DB Thrusters WOD: 3/3, 6/6, 9/9, 12/12, etc. DB Squat Snatch (50/35) C2B Pull-Ups **PI Subs: DB Power Snatch, Ring Rows

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