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WOD (Crossfit WOD)

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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Tuesday, July 11

Part A. 15 min to work on: Muscle Up technique. Bar MU, Ring MU, swings and transition work. If you have both work on Strict MU. If you have Strict and Kipping, do 30 MU (ring or bar) for time. **PI Sub: Work on kipping swing technique for pull-up, superman, hollow body etc. WOD: For time: (15m CAP) 45 Burpees to target (6" above outstretched hand) 30 Back Squats (245/165) 15 Front Squats (same weight) 45 Bar Facing Burpees **barbell comes from ground. **PI Subs: Half Burpees, Back and Front Squats from the rack.

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Monday, July 10

Part A. 3 Rounds (for quality): 6 Wall Walks (must perform a push-up at the start of every rep) 100ft KB OH Lunge (50ft on right side/50ft on left side) **PI Subs: Half Wall Walks, Plate OH Lunge. WOD: 4 RFT 20 Wall Balls (20/14 @ 10ft) 10 Power Cleans (155/105) 5 Bar MU (sub Box, Banded, or 2:1 C2B) **PI Subs: DB/MB Cleans, Ring Row+Bench Dip

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