Copyright 2018 Crossfit West Covina

WOD

11/13/19

CROSSFIT

Coaches Warm Up

 

Interval Training (i go , you go) 

17min Running CLock 

Teams of 2: Total Calories 

3min Each on Bike 

2min Each on Bike 

1min Each on Bike

1min Each on Bike 

30 seconds Each on Bike 

30 seconds Each on Bike 

30 Seconds Each on Bike

 

*Your Teams Score is total calories at the end of the 17mins 

* The goal here is to practice biking strong when its your turn. Dont Sprint out the gate and then die out. Keep your heart rate and breath as controlled as possible.  Below will be some Watt Goals for Each Time Period 

3min- 250+ watts

2min- 300+ watts

1min- 350+ watts

30 sec- 400+ watts 

Deadlift Warm Up 

*use this time to warm up the Deadlift 

2Rds 

30 High Knees

10 Lunges 

10 Toe Touches 

10 Romanian Deadlifts 

Metcon

16min Amrap 

100m Farmer Carry (53/35)

7 Burpees Over the Bar 

5 Deadlifts (225/155) (rx+ 275/195)

SWEAT

Coaches Warm Up

35min. Running Clock...

0-15min
800m Run
_
5 Rounds:
10 DB Lunges (35/25)
10 Pull-ups/Ring Rows
10 Burpees

 

15-20
5min Rest

 

20-35
800m Run
_
5 Rounds:
10 DB Squats (35/25)
10 Ring Rows/ Pull Ups
10 Burpees

Can you finish the Sections?

11/12/19

CROSSFIT

Coaches Warm Up

 

Strength 

5 Sets

Every 2:30min 

8 Back Squats (week 1 of 4) 

10 TTB (Scale: Knees to elbow/chest or Less Reps

Metcon(16min Cap) 

6Rds 

10 Box Jump (24/20)

10 DB Clean n Jerks (35/25) (rx+ 50/35) 

10/7 Cal Row 

30 Double Unders 

*DB's must touch the Ground 

SWEAT

Coaches Warm Up

Every 6min. x 4 Rounds: Goal is 4min a Round
20 Cal Row 
20 DB Push Press (35/20)
20 American KB Swings (53/35)
20 Push-Ups

Goal: Try and finish in 4min. each round.  If you have trouble drop the reps to 15 Each. Go HARD and earn that 2min Rest. Really looking to make these some hard sprint pieces.

Rest 3min.

9min. AMRAP:
7 Toes-To-Bar
10 DB Russian Twists 35/25lb.
30 Double Unders

Left + Right = 1 rep on the russian twist.

11/11/19

Have a great Veterans Day, thank a Vet! 

Hero WOD

"Tommy Mac"

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The "Tommy Mac" Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his "The Outlaw Way" blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

"The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden."

CROSSFIT

Teams of 2 (Rx+ solo) 

Buy in: 800m Run 

"Tommy Mac"

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Buy Out: Before you start set up the machine to count down 

For time 

100 Cal Row (80 Cal Bike/ Ski)

*if your doing this workout solo do half the reps

SWEAT

Teams of 2 (Rx+ solo) 

Buy in: 800m Run 

2 Rounds For Time

12 Burpees

20 DB Thrusters (35/20)

12 Burpees

20 DB Clean n Jerks (35/20)

12 Burpees

20 DB Push Jerks (35/20)

12 Burpees

20 DB Squats (35/20)

12 Burpees

20 DB Deadlifts  (35/20)

Buy Out: For time 

100 Cal Row (80 Cal Bike/ Ski)

*if your doing this workout solo do half the reps 

 

11/8/19

This will be the final Open Workout. Have Fun and Congrats on completing your first open or multiple! 

CROSSFIT

Coaches Warm Up

CrossFit Workout 20.5

For Time (20min Cap)

40 Ring Muscle Ups 

80 Cal Row 

120 WallBalls 

*This workout can be done in any order just know that the time you finish your wallballs and rower are your tie breaker. If you plan on getting only a few muscle ups or attempting them. i reccomen you complet the workout in the oppositre order. 

SWEAT

Coaches Warm Up

5 Rounds:
Min. 1) Max Cal Row
Min. 2) Max Single Arm Dumbell Row Right 
Min. 3) Max Single Arm Dumbell Row Left
Min. 4) Max Double Unders
Min. 5) Max Hang SDHP's with a KB (53/35) (rx+70/53)
Min. 6) Max Sit-Ups
Min. 7) Rest

The goal is to work for 40sec. HARD and then get ready for the next minute. Remember your numbers after round 1 and try and hold them the for the next 4 rounds!

Goals:
Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 10-20 reps
Min. 4) 60-75 reps
Min. 5) 10-20 reps
Min. 6) 20-25 reps
Min. 7) Rest

11/7/19

CROSSFIT

Coaches Warm Up

Let's get a fun team workout in today to keep us fresh for whatever tomorrow winds up being. I have to imagine there's gunna be some wall balls and pull-ups in some capacity??

Teams of 2: Only 1 person works at a time:

3000/2500m Row (Switch every 250m)
200 Double Unders (each)
100 Burpees
100/80 Cal Bike 

Time CAP: 35min.

SWEAT

Coaches Warm Up

Metcon (No Measure)

3min. AMRAP: (Cardio Chest)
12/9 Cal Bike
12 Knees to Elbot (rx+ Toes-To-Bar)
Max DB Bench Press (35/20) (rx+ 50/35)

Rest 1min. x 5 Rounds


3 Rounds: (Arms)
1min. of DB Bicep Curls
1min. of DB Skull Crushers
1min. of Rest

into
3min. AMRAP: (Abs)
Max Russian Twist with 25/20lb. DB

Fun little physique style day. Little bit of everything that makes us look sexy ;)

11/6/19

CROSSFIT

Coaches Warm Up

Strength 

Perform 5 Sets 

Every 2:30 Min

6 Back Squats (Start at a  weight you can control +5-10Lb each set)

14 Single Leg Squats 

*use a box for scaling, pick a hight that is challenging but allows you to control the decent and leg drive

Metcon (15min Cap) 

10-20-30-40-50

DB Goblet Walking Lunges  (50/35)

DB Hang Snatches (50/35)

Sit Ups (Rx+ V-Ups) 

SWEAT

Coaches Warm Up

10min. AMRAP:
2000m Row
Max Rounds in remaining time:
10 Wall Balls (20/14)
5 KB Deadlifts (53/35) (Rx+ 70/53)

Rest 3min.

7min. AMRAP:
1000m Row
Max Rounds in remaining time:
20 Wall Balls (20/14)
10 KB Deadlifts (53/35) (Rx+ 70/53)
Rest 2min.

5min. AMRAP:
500m Row
Max Rounds in remaining time:
30 Wall Balls (20/14)
15 KB Deadlifts (53/35) (Rx+ 70/53)

Rest 3min. 

(30-36min.)
6min. AMRAP:
16 Goblet KB Lunges (53/35) (Rx+ 70/53)
15 Push-Ups

 

*Rows may be subbed out for running at 1 mile/ 1000m / 400m
Bike Subs are 2 Miles/ 1 Mile / .5 Mile (ladies would be 65% of those #s)

11/4/19

CROSSFIT

Coaches Warm Up

Weightlifting (Heaviest Weight) 

2 Front Squat + 2 Jerk Complex 

16min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks (Out of the rack)

*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets

Metcon

Metcon (AMRAP - Rounds and Reps)

17min. to get as far as possible...
5 Rounds:
10 Thrusters 95/65lb.
12 Pull-Ups
30 Double Unders

immediatley into;

AMRAP in remaining time...
10 Front Rack Lunges 95/65lbs.
15 American KB Swings 70/53
30 Double Unders

*Score is just rounds and reps completed on the second part. Gotta get there to put up a score :)

SWEAT

Coaches Warm Up

Metcon (No Measure)

8 Min. AMRAP:
8 Alt. DB Snatches (35/25) (Rx+ 50/35)
8 Burpees
8 Cal Bike

1min Rest 

8 Min. AMRAP:
8 DB Power Cleans (35/25) (Rx+ 50/35)
8 Burpees
8 Cal Ski Erg
1min Rest

8 Min. AMRAP:
8 DB Thrusters (35/25) (Rx+ 50/35)
8 Burpees
8 Cal Row

Rest 5min.

7min. AMRAP:
5 Plate Sit-Ups
10 Plate Reverse Sit-Ups
15 Russian Twists with a 5lb. plate

11/1/19

CROSSFIT

Coaches Warm Up

Remember the goal is to move up as the reps decrease, challenge yourself even if its  5lb- 10lb increases. If necessary use the same weight for the whole workout. For the pistols think of scaling by doing single leg box squats at a height you feel challenging. Or weighted step ups. Have Fun!

CrossFit Open Workout 20.4

For time: 20min Cap
30 box jumps (24/20)
15 clean and jerks (95/65)
30 box jumps
15 clean and jerks (135/85)
30 box jumps
10 clean and jerks, (185/115)
30 single-leg squats
10 clean and jerks, (225/145)
30 single-leg squats
5 clean and jerks, (275/175)
30 single-leg squats
5 clean and jerks, (315/205)

Good Luck Everyone! 

SWEAT

Coaches Warm Up

A)4Rds (10min Cap) 

10 Burpes 

10 Sit Ups 

30 Flutter Kicks 

10 V Ups 

30 Russian Twists 

B)4 Rounds:
Min. 1) 15/12 Cal Bike
Min. 2) 10 DB Deadlifts (50/35) (Rx+70/50)
Min. 3) 15 Box Jumps 24/20"
Min. 4) 10 DB Thrusters (35/25) (Rx+50/35)
Min. 5) 60 Double Unders (120 singles)
Min. 6) 25 Air Squats
Min. 7) Rest

10/31/19

CROSSFIT

Coaches Warm Up

2 Rounds:

2min. of Plank on your hands
Can you hold it the whole time!?

2min. AMRAP:
Max Cals on the Rower

2min. AMRAP:
Max Wall Balls (20/14)

2min. AMRAP:
Max Cals on the Ski Erg

2min. AMRAP:
Max Ring Rows (quality tempo)

*Switch between Overhand, Neutral, Underhand Grip 

2min. AMRAP:
Max Cals on the Bike

*score is total calories on the machines only

*1min. Rest Between Sections

*3min. Rest After 1 Round

*I don't care about the order, BUT I want everyone to start on the same Planks.

*Trying to keep you guys relatively fresh for tomorrow’s 20.4 announcement. No matter how hard you go on this, you should be fine.

SWEAT

Coaches Warm Up

8min. Running Clock...
400m Row
400m Run
Immediately into;
AMRAP:
8 DB Floor Press (50/35lb.)/ Push Ups  
8 Ring Rows/Pull-Ups
*Add 2 Reps After Each Set

- Rest 2min. After Each 8min. Round
- Start where you left off on the AMRAP
- On Rounds 3 and 4, do Toes-To-Bar instead of Pull-Ups

10/30/19

CROSSFIT

Coaches Warm Up

Strength 

Every 90 Seconds x 8 sets 

Complex (build to heavy) 

1 Clean Deadlift 

1 Clean 

1 Hang Power Clean 

Metcon

21-18-15-12-9

KB Swings (53/35)

Box Jumps (24/20)

After Each Set (5 sets) 

3 Cleans (185/130) (rx+ 205/145) (rx++ 225/155)

SWEAT

Coaches Warm Up

10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round

Immediately into;

10min. Ladder:
6 Cal Bike
6 Front Rack Lunges 75/55lbs.
*Add 2 Reps after Each Round

Rest 5min.

10min. Running Clock...(25-35min.)
50 Russian KB Swings 53/35lb.
25 Sit-Ups
50 Russian KB Swings 70/53lb.
25 Sit-Ups
Max Russian Swings in remaining time with the heaviest KB you can swing. (You may keep the same weight or go up)

10/29/19

CROSSFIT

Coaches Warm Up

Strength 

Every 2:30min x 5 Sets

6 Back Squats 

10 Ring Rows (2 Second Negative) 

Metcon (20min cap) 

50 Cal Bike (60 Cal Row/Ski) 

50 Burpees 

into 

5 Rounds  

5 Pull Ups (rx+ BMU) 

10 Push Ups 

20 Bw Walking Lunges

SWEAT

Coaches Warm Up

4 Rounds: 0-20min
Min. 1) Max Barbell Push Press (75/55)
Min. 2) Max SDHP's 
Min. 3) Max Bent Over DB Lateral Raise (12+/8+)
Min. 4) Max Double Unders
Min. 5) Rest

24-36min
4 Rounds:
Min. 1) 1min. Plank
Min. 2) Max Russian Twist (25/20lb. DB)
Min. 3) Rest

- Intense Shoulders and Abs Day :)
- Pick a weight for the lateral DB Raises that you can about 12-15 reps with.

Bent Over DB Lateral Raise Demo:
https://www.youtube.com/watch?v=3UxAwgD7MZM

10/25/19

CROSSFIT

Coaches Warm Up

Metcon (Weight)

Every 2min. x 8 Rounds:
Row 200m/150m (Run 200m) 
2 Snatch (climbing)

*Power or Squat is fine. Probably Power since most of you are probably pretty sore from 20.3

Start light and build up. Gotta move quick though and touch and go reps are preferred.

 

Metcon (15min Cap)m
6Rds 
20 DB Snatch 50/35
10 Wall Balls 30/20
50 Double Unders

SWEAT

Coaches Warm Up

Metcon (Time)

Triathlon Style Murph

Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Bike

- If you fininsh, put your time in!
- Just like regular murph, you may break up the pull-up/push-up/air-squat section anyway you like. (Example: 5 rounds of 5/10/15)

10/25/19

CROSSFIT

Coaches Warm Up

Gymnastics 

6Rds 

20 sec work / 20 sec Rest 

HandStand Hold/ Push Up Plank

4 sets 

5 Negative HSPU 

Warm Up Deadlifts 

Open Workout 20.3

For time:
21 deadlifts, (225/155)
21 handstand push-ups
15 deadlifts, (225/155)
15 handstand push-ups
9 deadlifts, (225/155)
9 handstand push-ups
21 deadlifts, (315/205)
50-ft. handstand walk
15 deadlifts, (315/205)
50-ft. handstand walk
9 deadlifts, (315/205)
50-ft. handstand walk

Time cap: 9 min.

*you are all welcome to go for 15min but the open scoring  ends at 9min

Scaled 

21 deadlifts, (135/95)
21 hand-release push-ups
15 deadlifts, (135/95)
15 hand-release push-ups
9 deadlifts, (135/95)
9 hand-release push-ups
21 deadlifts, (185/135)
50-ft. bear crawl
15 deadlifts, (185/135)
50-ft. bear crawl
9 deadlifts, (185/135)
50-ft. bear crawl

Time cap: 9 min.

*you are all welcome to go for 15min but the open scoring  ends at 9min

SWEAT

Coaches Warm Up

Metcon (No Measure)

(0-15min.)
10 Rounds:
10 Cals of your choice
10 DB Bench Press (35/20) (50/30)

(18-36min.)
50-40-30-20-10
Russian KB Swings (53/35) (Rx+ 70/53lb.)
Double Unders
*200m Run After Each Set

10/24/19

CROSSFIT

 

Technique

Seal Row 

Click for Example 

Barbell

https://www.youtube.com/watch?v=UzOhDqu-5Tw

Dumbell 

https://www.youtube.com/watch?v=Sm8O4hjJr9M

Negative Pull Ups 

https://www.youtube.com/watch?v=QqsPFkxkpgE

Strength (quality reps)

Every 3min x 4 sets 

8 Seal Row (Barbell or DB)

Superset 

5 Pull Up/Chin Ups  Negatives (shoot for 3 Seconds) 

+Use a box to help you get up into a good pull up position without jumping. From there squeeze your core and body while you control your decent 

 

Coaches Warm Up

10-9-8-7-6-5-4-3-2-1

Cal Bike 

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump 

SWEAT

Coaches Warm Up

 

In Teams of 2:
35min. running clock...
2 Rounds:
50 Cal Bike
50 Alt. DB Snatches 50/35


immediately into:
2 Rounds:
50 Cal Row
50 Thrusters 45/35lb. Bar


immediately into:
2 Rounds:
50 Ski Erg
50 Pull-Ups


immediately into:
200 Russian Twists with (2) 5lb plates

10/23/19

CROSSFIT

Coaches Warm Up

Every  3min x 4 Sets 

7 Hang Cleans (95/65) (Rx+ 135+/95+)

7 Back Squats (95/65) (Rx+ 135+/95+)

21 Sit Ups (rx+ GHD Sit Ups) 

18min. to finish. (rx+ KettleBells)

50 Double Unders
40 Cal Row/Ski (30 cal Bike)
30 DB Front Rack Lunges (50/35) (Scaled: 30/20)
20 DB Shoulder to Overhead (50/35)
10 DB Thruster (50/35)
20 DB Shoulder to Overhead (50/35)
30 DB Front Rack Lunges (50/35)
40 Cal Row/Ski (30 cal Bike)

50 Double Unders

SWEAT

Coaches Warm Up

 

Metcon 

10min. to finish...
5 Rounds:
12/9 Cal Bike
12/9 Cal Row
3min Rest


10min. to finish...
5 Rounds:
10 Close Stance DB Squats 50/35lb.
15 Sit-Ups
30 Double Unders

3min Rest

10min. to finish...
5 Rounds:
10 DB Deadlifts (50/35) (Rx + 70/50) 
10 Burpee Box Jumps 24/20"

3min Rest

Make sure BOTH sides of the DB touch the ground on every rep.

10/22/19

CROSSFIT

Coaches Warm Up

Strength 5 Sets 

15min to Complete 

6 Hip Thrusters Thrusters (95/65)  (Rx+ 135+/95+) 

* if you see a + that means you can go heavier if you feel like you can

 

Superset 

12 Banded Russian Kb Swings (53/35) (Rx+ 70/53)

Rest 90 Seconds 

Metcon

14min Amrap

2-4-6-8-10-12

Deadlifts (225/155)

CTB (rx+ 8 Bar Muscle Ups) 

200m Run 

*Add 2 Reps after each run 

SWEAT

Coaches Warm Up

Agility Warm UP 

For Time (10min Cap) 

4Rds

300m Run 

1min Rest 

* Can you finish in under 10 with the rest 

Metcon

25min. AMRAP:
11 Cal Bike
11 Hanging Leg Raises (rx+ Toes-To-Bar)
11 Barbell Push Press (75/55)  (Rx+ 95/65lb.)
11 Cal Row
11 Wall Balls 20/14lb.
11 SDHP's (75/55)  (Rx+ 95/65lb.)

... Then 10 of all that
... Then 9 of all that
... Then 8 of all that
... All the way to 1.

If you Finish Go back Up 

10/22/19

CROSSFIT

Coaches Warm Up

Strength 5 Sets 

15min to Complete 

6 Hip Thrusters Thrusters (95/65)  (Rx+ 135+/95+) 

* if you see a + that means you can go heavier if you feel like you can

 

Superset 

12 Russian Kb Swings (53/35) (Rx+ 70/53)

Rest 90 Seconds 

Metcon

14min Amrap

2-4-6-8-10-12

Deadlifts (225/155)

CTB (rx+ 8 Bar Muscle Ups) 

200m Run 

*Add 2 Reps after each run 

SWEAT

Coaches Warm Up

Agility Warm UP 

For Time (10min Cap) 

4Rds

300m Run 

1min Rest 

* Can you finish in under 10 with the rest 

Metcon

25min. AMRAP:
11 Cal Bike
11 Hanging Leg Raises (rx+ Toes-To-Bar)
11 Barbell Push Press (75/55)  (Rx+ 95/65lb.)
11 Cal Row
11 Wall Balls 20/14lb.
11 SDHP's (75/55)  (Rx+ 95/65lb.)

... Then 10 of all that
... Then 9 of all that
... Then 8 of all that
... All the way to 1.

If you Finish Go back Up 

10/21/19

Hope everyone had fun doing 20.2, if you plan to redo it make sure you enter your scores before 5pm Today! 

CROSSFIT

Coaches Warm Up

Warm Up (8mn Amrap) 

2-3Rds

20 Banded High Knees 

20 Lateral Banded walks 

10 Step Ups (2 second decent) 

5 Thrusters (2 Second Pause at the Bottom, 2 second pause overhead) 

5 Cal Machine Sprint

*You get what you put into it! 

Strength 5 Sets 

15min to Complete 

5 Thrusters (75/55)  (Rx+ 95+/65+) 

Superset 

5 HSPU Tempo (RX+ Strict)

90 sec Rest 

* Focus on the quality of your reps!

Metcon

6Rds

3 Hang Squat Cleans (135/95) (rx+ 155/11)

5 Box Jumps (24/20)

12/10 Cal Row (10/8 Cal Bike) 

SWEAT

Coaches Warm Up

Metcon

Metcon (AMRAP - Rounds)

EMOM x 30min.
Min. 1) 15/12 Cal Row 12/9 Cal Bike 
Min. 2) 1 Round of "Cindy"
Min. 3) 12 American KB Swings 53/35lb. (Rx+ 15 Reps) 

*Rest as needed
"Cindy" = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

With a partner...
5min. straight of as many partner wallball  sit-ups as possible.

10/18/19

CROSSFIT

Coaches Warm Up

This is a long workout with low number reps. Make sure to keep a good pace even is that means creating consistent singles with your toes to bar. Have fun see everyone tonight! :) 

CrossFit Open Workout 20.2

20 Amrap

4 Dumbell Thrusters (50/35)

6 Toes to Bar

24 Double Unders 

*ask coach about the sclaed version! 

SWEAT

Coaches Warm Up

Got a DOOZY today, BUT it does look insanely FUN! There’s 1 bit of good news... Every 5min. everyone gets a 1min. Rest regardless of where you’re at. At the 40min. mark it’s over. You may start at any station you like. NO REST between sections!

Metcon (No Measure)

100 Back Rack Lunges (95/65lbs.)
*EMOM complete: 4 Burpees

100 American KB Swings (53/35lbs.)
*EMOM complete: 20 Double Unders

100 Back Squats (95/65lbs.)
*EMOM complete: 4 Burpees

100 Sit-Ups (Feet anchors around KB)
*EMOM complete: 20 Double Unders

10/17/19

CROSSFIT

Coaches Warm Up

Strength 

5 x 5 Push Jerk
(Build up to something heavy)
Immediately after each set;

5 Weighted "Chin-Ups"
Rest 90sec.  try and get 5 sets in a 16min. Window

Score is heaviest set of Jerks

Metcon

5 Rds 

.5 Mile Bike / 400m Row

25 Double Unders 

Farmer Carry Gate and Back (70/53)

SWEAT

Coaches Warm Up

0-5min.
500m Row
.5 Mile Bike

5-10min.
AMRAP:
10 DB Floor Press (35/20) (rx+ 50/35)
10 Chin-ups (underhand grip)

10-15min.
500m Row
.5 Mile Bike

15-20min.
AMRAP:
10 Incline DB Bench Press (35/20) (rx+ 50/35)
10 Pull-ups (regular grip)

Rest 4 min


24-36min.
3 Rounds:
Min. 1) DB Bent Over Row (right)
Min. 2) Push Ups
Min. 3) DB Bent Over Row (left)
Min. 4) Push Ups

*No bench or support for the DB Rows. Keep a good arch in your back and try not to lean to either side. Staying straight will engage the abs and help you get a solid core workout as a bonus. SQUEEZE each rep for a second at the armpit before going down.

*Ladies can do .3 or .4 on the bike

10/16/19

CROSSFIT

Coaches Warm Up

Strength 

5 Sets 

5 Back Squats
(Build up to something heavy)
Superset

10 Dumbbell Lunges 
Rest 90sec. Complete in a 16min. Window

Score is heaviest Squat 

Metcon (18min Cap) 

5Rds 

400m Run 

25 Wall Balls (20/14) 

25 Sit Ups (rx+ Ghd Sit UPs/TTB)

SWEAT

Coaches Warm Up

For Time:
1600m Run
63 DB Deadlifts (50/35) (Rx+ 70/50)
36 Hanging Knee to Chest  (Rx+ Toes-To-Bar)
800m Run
42 DB Deadlifts (50/35) (Rx+ 70/50)
24 Hanging Knee to Chest  (Rx+ Toes-To-Bar)
400m Run
21 DB Deadlifts (50/35) (Rx+ 70/50)
12 Hanging Knee to Chest  (Rx+ Toes-To-Bar)
200m Run

* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.

Lot of fun stuff today :)

10/15/19

CROSSFIT

Coaches Warm Up

Strength (6 total sets)

Every 90sec x 4 Sets 

5 Hang Cleans 

Every 2min x 2 Sets 

5 Hang Cleans 

Metcon (18min Cap) 

6Rds

15 Kb Swings (53/35)

12 Box Jumps (24/20)

9 Sumo Deadlifts (155/115) 

6 Bar Muscle Ups (scale: CTB/Pull Ups ) 

SWEAT

Coaches Warm Up

Metcon (No Measure)

EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press (75/55) (rx+95/65)
Min. 2) 10 SDHP’s (75/55) (rx+95/65)
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest

**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises

Ca$h Out!
5min. AMRAP
7 Reverse Sit-ups Bodyweight
14 Russian Twists with a 5lb. Plate (left+right= 1)

10/14/19

DONT FORGET! Enter your 20.1 Score before 5pm Monday. When you enter your score please eneter one of the following 3 names in your judges section. Eric Bugarin, Estuardo Marcos, or Marthy Cablay. Have a great week and 20.4 comes out Tursday! 

CROSSFIT

Coaches Warm Up

 

Strength (5 total sets)

Every 2 min x 2 Sets (3 Second Decent) 

6 Front Squats 

Every 2:30 min x 3 Sets (3 Second Decent) 

6 Front Squats 

Metcon (15min Cap) 

8Rds

3 Squats Cleans (135/95) (rx+ 155/110)

7 HSPU 

10/8 Cal Row/Ski/Bike 

SWEAT

Coaches Warm Up

Metcon (No Measure)

(0-5min.)
650m Row
30 Wall Balls 20/14lbs.

(5-10min.)
3 Rounds:
10 Burpees
50 Double Unders

(10-15min.)
50 Russian KB Swings 70/53/35

(15-20min.)
650m Row
30 Wall Balls 20/14lbs.

(25-30min.)
3 Rounds:
10 Burpees
50 Double Unders

(30-35min.)
50 Russian KB Swings 70/53/35

RX+ 70/53
RX 53/35

Gotta move quick if you want rest :)

10/11/19

CROSSFIT

Coaches Warm Up

 

 

The Open is Here!!

If you signed up for the open but are not doing Friday night lights have someone in your class or a Coach Judge you! Make sure you enter your scores before monday at 5pm! This is important dont forget. This will be the only workout for the day so make sure you give 100%. If  need be seperate the class into two heats, so everyone has a judge and is cheering someone on! :)

Open Workout 20.1

10 rounds for time of:
8 ground-to-overheads (95/65)
10 bar-facing burpees

Time cap: 15 minutes

SWEAT

Coaches Warm Up

Metcon (No Measure)

(0-8min.)
21-15-9
Cal Row
Box Jumps 24/20"
DB Deadlifts (50/35)

(8-16min.)
10 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

(16-24min.)
21-15-9
Cal Bike
Wall Balls 20/14lb.
Sit-Ups (Feet anchored around Wall Ball)

(24-35min.)
400m Run
400m Farmer Carry with (1) 70/53lb. KB
200m Run
200m Farmer Carry with (2) 70/53lb. KBs

10/10/19

CROSSFIT

Coaches Warm Up

Recovery Day, the Open Starts Tomorrow so make sure you recover and feel good to try your best Friday! 

Strength 

Every 90 Seconds x 6 Sets (quality not weight) 

3 Hang Cleans 

3 Front Squats 

Metcon 

20/16- 40/32- 60/50

Cal Ski/Row 

Cal Bike 

*75 Double Unders after Each Round 
 

SWEAT

Coaches Warm Up

Metcon (No Measure)

4Rds... (Chase the Pump)
1min. of Max Push Press 95/65lb bar
1min. of Max Pull-Ups or Ring Rows to failure
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
 Rest 90 Seconds 

(Rest 4min.)

Part 2.)
Every 5min. x 3 Rounds:
25/18 Cal Bike
15 SDHP's 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.

*Be sure to stop 20-30sec. before the next round on that last part.

10/9/19

CROSSFIT

Coaches Warm Up

Metcon 

For time (35min Cap) 

Run 800m

15 Rounds:
5 Wall Balls (20/14) (Rx+ 30/20)
3 Burpees
1 Deadlift 315/225

Run 800m

15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225

Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that. Essentially looking at a "Holleyman" style WOD here with a mile run. ENJOY! Go fast :)

 

SWEAT

Coaches Warm Up

Metcon (No Measure)

10 min to finish...
10-20-30-40
Front Rack DB Step Ups (50/35lb). (holding 1 DB anyhow and stepping onto a 24" box)
20-40-60-80
Double Unders

Rest 3min.

10 min running clock...
Min 1) Plank
Min 2)  Max Effort Double KB Squat  53/35lb as possible.


Rest 3min.

10 min to finish...
10-20-30-40-50
Push-Ups
Russian KB Swings 70/53lb.

Lot of fun stuff today :)

.

10/8/19

CROSSFIT

Coaches Warm Up

Weightlifting

16min AMRAP 

Back Rack Lunge (Quality control your decent) 

5 Reps on each leg (10 total)

immediately into;

5 Box Jumps (30/24) 
*Feel free to start low and build as high as you can
Rest 90 sec. Between Sets. Shoot for 4-5 Sets in a 16min. Window.

 

Metcon

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
14/12 Cal Row (12/10  Cal Bike) 

*RX+ is CTB pull-ups.

SWEAT

Coaches Warm Up

Metcon (No Measure)

EMOM x 3min.
15/12 Cal Row (Scale: 13/11)

2min Rest


EMOM x 10min. (Both in the same min.)
8 DB Power Cleans (35/25)
8 Burpees
2min Rest


EMOM x 3min.
15/12 Cal Ski Erg
2min Rest

 


EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch (35/25)
8 Hanging Leg Raises (rx+ TTB) 
2min Rest


EMOM x 3min.
15/12 Cal  Bike



If you need to scale the cardio, be sure that it's something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed. Those are meant to be hard.

If you need to scale the reps for EMOMs, just make sure you're getting done in about 40-45sec.

.

10/7/19

CROSSFIT

Coaches Warm Up

Stength 

Every 90 seconds x 8 Sets 

2 Squat Clean n Jerks (Start at 70%)

Work for a heavy double 

Metcons 

Open Workout 15.4

AMRAP in 8 minutes

3 Handstand Push-Ups (scale: DB Strict Press)

3 Cleans (185/125 lb)

6 Handstand Push-Ups

3 Cleans (185/125 lb)

9 Handstand Push-Ups

3 Cleans (185/125 lb)

12 Handstand Push-Ups

6 Cleans (185/125 lb)

15 Handstand Push-Ups

6 Cleans (185/125 lb)

18 Handstand Push-Ups

6 Cleans (185/125 lb)

21 Handstand Push-Ups

9 Cleans (185/125 lb)

Etc., following same pattern until time is up

5min Rest 

Open Workout 12.1 

7min Amrap 

Max Burpees 

SWEAT

Coaches Warm Up

A) 3Rds (8min Cap) 

200m Run 

30 Double Unders

15 Sit Ups 

B)Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
12 Pull-Ups (Scale: 15 Ring Rows) 
Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Barbell Front Rack Lunges in remaining time (Goal: 14+)

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

.

10/3/19

CROSSFIT

Coaches Warm Up

Strength 

Every 90 seconds x 8 Sets 

10/7 Cal Bike

1 Split Jerks 

Metcon (18min Cap) 

5Rds 

12 Shoulder to Overhead (115/80) (Rx+ 135/95)

12 Burpees Over The Bar 

12 Box Jumps (24/20)

Buy Out: 50 GHD Sit Ups (75 Sit ups)

SWEAT

Coaches Warm Up

0-5min.
45/35 Cal Bike 
Max DB Hammer Curls in remaining time.

5-10min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

10-15min.
Row 500m
Max DB Skull Crushers in remaining time.

15-20min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

20-25min.
400m Run
Max DB Hammer Curls in remaining time.

25-30min.
AMRAP:
10 Bench Press 135/95lb.
15 Sit-Ups
20 American KB Swings 53/35lb.

30-35min.
Ski 500m
Max DB Skull Crushers in remaining time.

-Start where you left off for the AMRAPs.
- For curl and skull crusher weight, shoot for something you can get 10-15 reps unbroken with.

10/2/19

CROSSFIT

Coaches Warm Up

 

Skill

TTB 

 

Strength Skill 

Every 2:30min x 5 Sets (Quality)

6-10 TTB (10 Hanging Knee Raises) 

10-15 Push Ups 

3 Power Clean  Touch n GO (Build to Heavy) 

(Should be able to Complete Each set in or under 90 seconds) 

 

Teams of 2

40 Hang Power Cleans (135/95)

800m/700m Row 

30 Hang Power Cleans (155/110)

800m/700m Row 

20 Hang Power Cleans (185/125)

800m/700m Row 

10 Hang Power Cleans (205/135)

SWEAT

Coaches Warm Up

Metcon 

A)20min Cap
5 Rounds:
15/12 Assault Bike
50 Double Unders
immediately into;
5 Rounds:
15/12 Cal Row
15 Hanging Leg Raises (Rx+ TTB)

B)12min Cap
10 Rounds:  "A Quick BURNer..."
10 Alt. DB Snatches (35/20) (Rx+ 50/35)
10 Push-Ups

Can you finish that last section?

10/1/19

CROSSFIT

Coaches Warm Up

 

Strength 

Every 2:30min x 5 Sets 

8 Strict Presses 

5-10 Strict Pull Ups 

25 Double Unders

WOD

For Time (18min Cap)

6-9-12-15-18

HSPU 

WallBalls (30/20) 

Cal Bike/Ski/Row 

SWEAT

Coaches Warm Up

A) 20min. AMRAP:
6 DB Deadlifts (70/50)
7 Burpee Box Jumps (24/20)
10 American KB Swings (53/35)
12 Cal Bike /Row /SKi

Rest 5min.

B) 12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups

9/30/19

CROSSFIT

Coaches Warm Up

Weightlifting

Every 90 Seconds x 8 Sets  

1 Squat Clean 

1 Hang Squat Clean 

2 Front Squat 

OPEN Workout 17.1

20min Cap

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

*Snatches must be alternated, if your not used to it practice with hang DB snatches and than try to reach close to the ground as you get back better!

SWEAT

Coaches Warm Up

A)3Rds (8min Cap)

.5Mile Bike 

30 Sit sups

B)Every 7min. x 5 Rounds: 
400m Run/Ski/ Row
50 Double Unders (100 Singles)
20 Overhead Squats 45/35lb bar
15 Hanging Leg Raises (rx+ TTB)
10 Russian Twists with (35/20lb. DB)
10 Sit-Ups with feet anchored on DB

*Goal should be 6min range per Round

Score is slowest time! Try and stay consistent!

ABs + Cardio kinda day. Get ready to move and feel the burn on this one. 

9/27/19

CROSSFIT

Coaches Warm Up

Strength 

Every 2:30min x 5 Sets 

12 Bench Press 

12 TTB 

Metcon 

5Rds 

30 Double Unders 

20 Kb Swings (53/35) 

10/8 Cal Bike 

SWEAT

Coaches Warm Up

A)3Rds 

300m Run 

300m Row 

B) Metcon (AMRAP - Reps)

5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP's with a KB  70/53
1min. of Cal Bike 
Rest 2min.


- Share equipment.
- Go hard on each minute.
- There is no transition time.
- Earn that 2min. Rest!

9/26/19

CROSSFIT

Coaches Warm Up

Strength 

Every 2:30 min  x 5sets 

3 OH Squats 

12 Incline Dumbell Row

Metcon (20min Cap) 

Bench Mark Thursdays 

Nancy 

5Rds

400m Run

15 Oh Squats (95/65)

*Dont forget to record your score you never know when youll do this workout again!

SWEAT

Coaches Warm Up

Metcon (Time)

For Time
10 Burpees
_
10 Burpees
25 Calories of choice
_
10 Burpees
25 Calories of choice
50 Double Unders
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
150 Air Squats

This is called an "Accumulator" Workout. There is NO REST.

10 Burpees
right into....
10 Burpees
25 Calories of choice
right into....
10 Burpees
25 Calories of choice
50 Double Unders
.... and so on until you finish the whole thing!

Put your time in today! I'm excited to see these!

9/25/19

CROSSFIT

Coaches Warm Up

Gymnastics 

Every 2min x 5 Sets 

20 Sec Hand Stand Hold 

5 Strict HSPU (rx+ add 1-2 Reps each set) 

20 Sec Hand Stand Hold (rx+ 20ft HS Walk)

Teams Of 2 (25min Cap)

400m Kb Front Rack Carry (25/35)

1200/1000m Ski 

300m Kb Front Rack Carry (35/53)

80Push Up Burpees 

200m KB Front Rack Carry (53/70)

60/50 Cal Bike

SWEAT

Coaches Warm Up

Metcon (No Measure)

0-5min.
1 Round:
400m Run
500m Row

5-10min.
21-15-9
DB Deadlifts 70/50s
Box Jumps 24/20"

10-15min.
1 Round:
400m Run
500m Ski

15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.

25-30min.
1 Round:
400m Run
.5 Bike 

Nasty one! But, it is short and sweet. Let's finish today's session with some partner planks.

3-4 Rounds:
- 1min. On x 1min. Off
- 45/25lb plate or more
-Getting good at this? Maybe try 90sec?

9/23/19

CROSSFIT

Coaches Warm Up

Strength 

Every 90 Seconds x 4 (50-60%)

1 Snatch 

1 Hang Snatch 

1 OH Squat 

Every 2min x 4 (70-80%)

1 Snatch 

1 Hang Snatch 

1 OH Squat 

Metcon

15min Cap

50 Alt Hang Dumbell Snatches  (50/35)

25 Pull Ups 

50 Box Jump Overs  (24/20)

25 Pull Ups 

50 Alt Hang Dumbell Snatches (50/35)

SWEAT

Coaches Warm Up

A) 3Rds 

200m Run 

30 Jumping Jacks

15 Jump Squats 

B)Metcon (No Measure)

8min. Ladder...
10 Wall Balls 20/14lb.
10 Cal Row
*Add 2 reps after each round
2min Rest 


8min. Ladder...
10 Toes-To-Bar
10 Burpees
*Add 2 reps after each round
2min Rest 


8min. Ladder...
10 Push Press
10 American KB Swings 53/35
*Add 2 reps after each round
4min Rest 


5min. AMRAP:
5 Barbell Sit-Ups 45/35lb
5 Barbell Reverse Sit-Ups

9/22/19

Fall means all the fitness and cool zip up sweater weather. 

Post a picture of your 2020 Open Registration and enter for a chance to win a FREE CrossFit West Covina zip up! 

*must tag @crossfitwestcovina #cfwc 

CROSSFIT

Coaches Warm Up

Skill 

Thrusters 

Push Jerks 

 

Warm Up 

3Rds 

5 Cal Bike / 200m Run 

8 Barbell Thrusters 

4 Burpees 

Strength 

E2MOM x 10min

3 Front Squat 

3 Thrusters 

3 Push Jerks

Metcon (18min Cap) 

Open Workout 15.5

27-21-15-9 Reps for Time

Cal Row  

Thrusters (95/65 lb) 

(Bike: 22-18-12-8)

(Run 400-300-200-100)

This is Going to Hurt!

SWEAT

Coaches Warm Up

A)3Rds (8min Cap) 

50 Singles 

10 Burpees

20 Sit Ups 

B) Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs (35/20s)
2min Rest 


Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges (35/20s)
2min Rest 


Every 2 min x 4 Rounds:
10 Cal Ski + 10 Pull-Ups
2min Rest 


Every 2 min x 4 Rounds:
50 Double Unders + 10 Bench Press (135/95 Barbell or 50/25lb DBs)

9/20/19

CROSSFIT

Coaches Warm Up

For Time and Quality: 15min Cap
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups or Chin Ups 
Cal Bike 

Metcon (15min Amrap) 

D Ball Carry Fence and Back (100/70)

18 KB Front Rack Lunges (35/26) (Rx+ 53/35)

14 KB Push Presses (35/26)

14 GHD Sit Ups (35/26)

SWEAT

Coaches Warm Up

A)7min Amrap

30 Flutter Kicks 

30 Bicycle Crunches 

30 Second Push Up PLank 

30 Second Rest 

B)2 Rounds: (14min total)
2min: Row 400m
1min: Max DB Lunges (50/35)
2min: Row 400m
1min: Max DB Deadlifts (50/35) (Rx+ 70/50)
1min: Max Anchored Sit-Ups

-3min Rest- 

2 Rounds:(14min total)

2min: Bike .5 Bike

1min: Max DB Squats (50/35)

2min: Bike .5 Bike

1min: Max Pull Ups or Ring Rows 

1min: Max Anchored Sit-Ups

9/19/19

CROSSFIT

Coaches Warm Up

Strength 

Every 2min  x 5 Sets 

10 Banded Romanian Deadlifts 

12-15 DB Tricep Extensions (20/12)

 -Rest 4 min-

EMOM x 8min 

1 Banded Deadlift (build to a strong single) 

*Not looking for a 1RM 

Metcon

Bench Mark Thursday

"Diane" (10min Cap) 

21-15-9

Deadlift (225/155)

Handstand Push Ups 

SWEAT

Coaches Warm Up

A) 30 work/ 30 sec Rest 

6 Sets 

min 1: Russian Twists

min 2: knee  Tucks 

B)Metcon (AMRAP - Reps)

3 Rounds:

1 min. 200m Run (scale: 100m Run)
1 min. of DB Push Press 35/20s (rx+ 50/35)
1min. of Toes-To-Bar (scale: Knees to Elbow)
1min. of Russian KB Swings 70/53
1min. of Burpees
1min. of Ski Erg
1min. of Ball Slams 30/20
1min. of Push-Ups

- 3 minute Rest -

Getting ALL the fitness in today :)

9/18/19

CROSSFIT

Coaches Warm Up

Body Weight Gymnastics 

4Rds 

8 Dips 

12 Plyo Push Ups  

2 Wall Walks 

Metcon (28min Cap) 

Teams of 2 

1600m/1400m Row 

120 WallBalls (20/14)

200 Double Unders

1600m/ 1400m Row

120 Ballslams (35/25)

200 Double Unders 

SWEAT

Coaches Warm Up

A)1Rd (For Time)

400m Run 

30 Wall Balls 

B)EMOM x 12min.
Odd: 15/12 Cal Row
Even: 15 Box Jumps (24/20)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
---rest 2min.---

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest


 

9/17/19

CROSSFIT

Coaches Warm Up

Skill 

Behind the Neck Push Press

Strength 

Every 90 Seconds x 6 Sets 

10 Banded Romanian Deadlifts 

15 DB Tricep Extensions (20+/12+)

 -Rest 4 min-

EMOM x 8min 

1 Deadlift Build to a Strong Single 

Metcon (13min Amrap) 

3 Snatches (155/105) (Scale: 9 Kb Swings)

9 Pull Ups (Rx+ CTB) 

15/12 Cal Bike/Ski (18/15 Cal Row)

SWEAT

Coaches Warm Up

A) 8min Amrap 

20 Lateral Skiers 

20 High Knees 

20 Cone Taps 

20 High Kees

200m RUn 

B) Metcon (No Measure)

30min. AMRAP:
14 Cal Bike
14 Pull-Ups or Cal Ski 
14 American KB Swings (53/35lb.)
14 Cal Row
14 H.R. Push-Ups
14 Sit-Ups

... Then 13 of all that
... Then 12 of all that
... Then 11 of all that
... All the way to 1.

*Ladies -- Start at 13 to even out the calories :)

9/16/19

The CrossFit Open Begins October 10th! This is going to be lots of fun and we will be doing more open workouts, Specifically on Mondays. Lets get excited for a little competition. You can sign up by going to games.crossfit.com to sign up! Time to test your fitness 

CROSSFIT

Coaches Warm Up

Skill 

Clean Pulls 

Hang Cleans 

Squat Cleans  

Strength 

Every 90 Seconds x 6 Sets 

2 Clean Pulls (Start 90% of Clean Max)

10 Air Squats

 -Rest 4 min-

Every 90 Seconds x 6 Sets 

1 Power Clean 

1 Hang Clean 

1 Squat Clean 

1 Hang Squat Clean 

Metcon

Open Workout 18.2 & 18.2A

12min Running Clock (2 Scores) 

For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Dumbbell Squats (2 x 50/35 lb)

Bar-Facing Burpees

Then, "18.2 A"

1 rep max Clean

SWEAT

Coaches Warm Up

A)8min Amrap 

100m Run

30 Singles 

15 Sit ups 

B) Metcon (AMRAP - Rounds)

EMOM x 6min.
12/9 Cal Row
Rest 2min.


EMOM x 6min. (in the same min)
8 Alt. DB Snatches (35/20)
8 Box Jumps 24/20"
Rest 2min.


EMOM x 6min.
12/9 Cal Bike
Rest 2min.


EMOM x 6min. (in the same min)
5 DB Thruster (35/20s)
5 Burpee Box Jumps 24/20"

This is going to be a nasty one! If you need to scale anything, try and keep the work to 40sec. Anything less is most likely too easy and more than that will most likely not be repeatable.



 

9/13/19

CROSSFIT

Coaches Warm Up

5 Rounds:
1min. of Power Cleans
1min. of Rest
1min. of Rowing for MAX Cals
1min. of Rest
1min. of Bench Press
1min. of Rest
1min. of Double Under's
1min. of Rest

Round 1 is 50%
Round 2 is 60%
Round 3 is 65%
Round 4 is 70%
Round 5 is 75%

*These are kind of a guideline of where I'd like you to be based off of your 1RM. These don't work for everyone, so just be aware that I'd like you to start light, get your reps in, and then be slowly building to less reps and get some strength in. You last set should only be like 2-3 reps of Cleans and Bench. Your first set should be like 15-20 reps.

A good double unders score is 60-75 in a minute

A good rowing score would be 20+ for men and 15+ for the ladies.

SWEAT

Coaches Warm Up

Metcon (No Measure)

(0-5min.)
1000m Row

(5-12min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
  9 SDHP's (95/65lb. bar)

(14-19min.)
1 Mile Assault Bike (.7 ladies)

(19-26min.)
7min. AMRAP:
15 American KB Swings (53/35lb.)
12 DB Bench or Floor Press (45/25s+)
  9 SDHP's (95/65lb. bar)

(28-33min.)
400m Farmer Carry with (2) 53/35lb. KBs.

You may do the 5min. cardio pieces in any order.



 

9/12/19

CROSSFIT

Coaches Warm Up

Skill Practice 

Thruster 

Body Weight 

5min

20 Second Handstand Hold (scale: Push up Plank) 

40 second Rest

Strength 

Find a 3 Rep Max Thruster (from the rack) 

6x3 Every 2:30 min 

Metcon (6min Cap) 

Fran (Find a judge this will be on our Leaders Board) 

21-15-9

Thrusters (95/65)

Pull Ups 

*no judge no leader board

SWEAT

Coaches Warm Up

A) 4Rds 

100m Run

30 Singles 

5 Burpees 

B) Every 6min. x 5 Rounds: (30min.)
Min. 1)15/12 cal Bike 
Min. 2) Max Front Rack Lunges 95/65lbs
Min. 3) 15/12 cal Row
Min. 4) Max Effort Back Squats (95/65)
Min. 5) 15/12 cal Ski

min 6) Rest 
RX+ (18/15)



 

9/11/19

CROSSFIT

Coaches Warm Up

Skill Practice 

Double Unders

Bodyweight/ Skill 

(13min Cap) 

10-9-8-7-6-5-4-3-3

Dips 

20 Double Unders 

(no singles, instead 20 seconds of DU Practice)

Teams of 2 (26min Cap)

50-40-30-20-10

Burpees

Cal Row 

200m Burden Run (45/35Lb Plate Each)

*After each Round (5 Total Runs)  

*Today is 9/11, these will be uncomfortable but you can do it! Sacrifice a litte more today give RX a try even if its for one Round. 

SWEAT

Coaches Warm Up
 

20min. to finish...
50 Push Press 75/55lb. bar
40 Box Jumps 24/20
30 Alt. DB Snatches 35/25lb.
200m Run
10 Wall Climbs
200m Run
30 Alt. DB Snatches 35/25lb.
40 Box Jumps 24/20
50 Push Press 75/55

Rest 5min.

2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest

Ideally I don't want anyone to actually finish part 1, but get really close. If you know you can finish then beef it up a little. (Heavier presses, higher box jumps, or heavier db snatch.)

9/10/19

CROSSFIT

Coaches Warm Up

Warm Up 

PVC Work w/Coach 

Barbell Warm UP 

10 Cal Bike

3Rds

3 Romanian DL 

3 Hang Snatches 

3 Snatch Balances

30 sec hold

 

Snatches 

EMOM x 12min 

1 Snatch (Start at 70%)

Try and Hit your 1RM+

Metcon

(13min Amrap)

8 Pull Ups 

10/8 Calorie Bike  12/10 Cal Row/ski

12 Alt  DB Snacthes (50/35)

SWEAT

Coaches Warm Up

Metcon (No Measure)

(35min Amrap) 5 Sets

6 min on / 1 min off
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups

*start wherever you left off 

Going to be a SPICY one! Get Ready!

 

9/9/19

CROSSFIT

Coaches Warm Up 

Strength 

Deadlift (week 3)

Every 2:30min 

3x5 (75%)

3x3 (80%)

Metcon (16min Cap) 

7 Rds 

7 Hang Power Clean (115/80)

7 Back Squats (115/80)

7 HSPU (Rx+ Strict HSPU)

(scale: Strict DB Press )

SWEAT

Coaches Warm Up

Get as far as possible in 35min...
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Abmat Sit-Ups
200m run
40 American KB Swings 53/35
200m run
30 KB Goblet Squats 53/35
200m run
20 Toes-To-Bar
200m run

* When you finish, go back through AGAIN with 12/9 Cals on the assault bike instead of the 200m Run.
This workout looks SO FUN! Enjoy and don't forget it's 2 ROUNDS!

9/6/19

CROSSFIT

Coaches Warm Up 

Bike Conditioning

5Rds 

30 Second Sprint 

90 Sec Rest 

Score: Total Calories 

Metcon 

18min Amrap

400m Run 

15 KB Swings (53/35) 

Max Effort TTB

(scale: Knee 2 Chest/ Hangin Leg Raises) 

Score is Total TTB 

SWEAT

Coaches Warm Up

Metcon (No Measure)

(0-20min.)
4 Rounds: 
25/18 Cal Assault Bike
25 Back Squats (75/55) (Rx+ 95/65)

(20-29min.)
3 Rounds:
1min. of Barbell Curls (35+/20+ lb bar)
1min. of DB Skull Crushers
1min. Rest

(30-36min.)
6min. AMRAP:
5 Barbell Sit-Ups
5 Reverse Sit-Ups (still holding the bar)

Reverse Sit-Up: Holding the bar in the finished bench position (lying on your back) -- Bring your knees to chest and shoot your feet straight up. Tail bone needs to leave the ground. Back down and out. Feet should never touch the ground.

9/3/19

CROSSFIT

Coaches Warm Up 

Strength 

15mim Aramp (Goal is 5 Sets) 

12 DB Bench Press 

1 Sled Push (Build to Heavy) 

(RX+ Pull The Sled Backwards) 

Metcon (20min Cap) 

5-10-15-20-25

 DB Hang Clean n Jerks (35/25)

10-20-30-40-50

Body Weight Lunges (Rx+ Use one DB, RX++ Use Both)  

20-40-60-80-100

Double Unders 

SWEAT

Coaches Warm Up

0-10min.
100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups/ Ring Rows
30 Push-Ups

10-25min.
3 Rounds:
500m Row
400m Run

25-35min.
30 Push-Ups
40 Pull-Ups / Ring Rows
50 Alt. DB Snatch 50/35lb.
100 Double Unders

If you’re REALLY good at pull-ups and push-ups, you can try 50 of each as an advanced option.

*All DB Snatches must touch the ground.

9/3/19

CROSSFIT

Coaches Warm Up 

Body Weight (15min Cap) 

10-9-8-7-6-5-4-3-2-1

Strict Pulls Ups 

Dips 

20 Ft HS Walk after each set / 4 Wall Walks

Teams of 2 (20min Cap) 

80 Wall Balls (30/20)

80 GHD 

80/70 Cal Row 

80 Box Jump Overs 

40 Wall Balls 

40 GHD 

40/30 Calorie Bike 

40 Box Jump Overs

SWEAT

Coaches Warm Up

A)100-80-60-40-20

Double Unders 

Flutter Kicks 

B)3Rds 

500m Ski 

100 Rope Slams

25 Ball Slams (25/20)

8/30/19

CROSSFIT

Coaches Warm Up 

Strength 

Snatches 

Every 90 Seconds 

8x1

1 Power Snatch (work up to 80-90%)

1 Squats Snatches 

Metcon 

21-15-9

Hang Snatches (95/65)

OH Squats (95/65)

Bar Over Burpees 

SWEAT

Coaches Warm Up

A)3rds 

400m Run

100 Singles/50 Double Unders  

30 Sit ups 

B)21-18-15-12-9

Calorie Row 

Burpees 

Wall Balls (20/14)

9/2/19

CROSSFIT

(35min Cap) 

200m WB Run (30/20)

50 Burpees Over Bar 

 

200m WB Run (30/20)

50 TTB

200m WB Run (30/20)

50 Box Jumps 

200m WB Run (30/20)

50 Deadlifts (225/155) Sweat KB Swings (70/53) 

200m WB Run (30/20)

50 Wall Balls (30/20) 

 

Buy Out: 75 Cal Row or 60 Cal Bike
 

8/30/19

CROSSFIT

Coaches Warm Up 

Strength/Stability  

12min Amrap

Dumbell Turkish Get UP

*Find a 1 Rep Max for both arms 

* Practice with Coach and Have fun with it 

Metcon

25min Amrap 

Min 1) Max Burpees 

Min 2) Max TTB

Min 3) Max Box Jumps 

Min 4) Max Cal Ski 

Min 5) Rest

*Score is total reps 

SWEAT

Coaches Warm Up

A) 10min Armrap 

30 Jumping Jacks 

30 High Knees

30 Bicycle Crunches 

30 Second Plank

B) 10min Amrap 

Cindy 

5 Pull Ups 

10 Push Ups 

15 Air Squats 

C) 10min Amrap

Sled Pushes 

8/29/19

CROSSFIT

Coaches Warm Up 

Body Weight 

12min Amrap  

8 Strict Hang Stand Push Ups (scale: Box)

8 Dips (Scale: Bench/ Band/ Boxes)

60-90 second rest 

(Advnaced: Ring Dips)

*Tempo Here dont Rush through the Hspu or dips

Wod Warm up 

6 Cal Bike Sprint 

2Rds 

200m Run 

5 Deadlifts (barbell)

5 Hang Clean n Jerks 

5 Clean n jerks

Metcon (22min Cap)

3Rds 

800m Run 

8 Clean n Jerks (185/125)

SWEAT

Coaches Warm Up

A)3Rds

500m Row 

40 Box Step ups (30/20)

B)3Rds 

.5 mile Bike

30 Kb Swings (53/35)

100 singles 

8/28/19

CROSSFIT

Coaches Warm Up 

Strength 

Back Squat 

Every 2:30min 

5x8 (165+/105+)

Metcon (22min Cap) 

Teams of 2

80 DB Thrusters (35/20)

400m DB Run (35/20)

80 GHD (Sacle: Wallball Sit Ups) 

400m DB Run (35/20)

80 DB Lunges (35/20)

SWEAT

Coaches Warm Up

A)11min Amrap

21 Ball Slams (25/20)

21 Cal SKi 

3min Rest 

B)11min Amrap

21 Ring Rows 

21 Push Ups 

21 Jump Squats 

3min rest 

C) 11min Amrap

21 Barbell Presses 

21 Barbell Back Squats 

21 Cal Row 

8/27/19

CrossFit today we will be looking for a 1RM Snatch. That means we will be doing two days of pulling. Make sure you are really focusing on posture and strong technique. Recovery is key as well, Foam roll, stretch, Rest make sure you Recover!  

CROSSFIT

Coaches Warm Up 

Skill PVC 

Snatches, Snatch Balances , hang snatches 

PVC warm up

3 Sets w/ Coach 

5 Behind the Neck Presses 

5 Snatch Balances 

5 Over head Squats 

Barbell Warm Ups 

2Rds 

5 Snatch Deadlifts 

5 Hang Snatch 

5 Snatch Balance 

Strength 

A)Snatches 

Ever 2min x 5Rds (no Touch n Go) 

2 Snaches (Scale: Hang Snatches) 

Rest 2min 

Every 90 Seconds x 6 Rds

Find 1 RM Snatch 

Metcon (15min Cap) 

For Time

25-20-15-10-5

Burpees 

Calorie Row/Ski (Bike Rx+)

SWEAT

Coaches Warm Up

A) Annie (10 min cap)

50-40-30-20-10

Double Unders 

Sits Ups (Scale: Half the Sit up)

B)Teams of 2 

For Time 

100 Wall Balls 

2mile Bike 

100 KB Swings (53/35)

1000m Row 

8/26/19

Thanks to everyone who joined us for the SGV Throwdown! If you competed yesterday make sure to use today to help recover. Feel free to come into the gym but maybe stretch or hit the Row/Bike to help loosen up. 

CROSSFIT

Coaches Warm Up 

Strength 

Deadlift (week 2)

Every 2:30min 

3x5 (70%)

3x3 (75%) 

superset each deadlift set with 

5-8 Strict Pull ups 

Metcon (15min Cap) 

4Rds

300m Run 

30 Double Unders 

10 Shoulder to Overhead  (135/95) 

SWEAT

Coaches Warm Up

A) (10min Cap)

4rds

200m Run 

10 Burpees 

2Rds (12min Cap) 

400m Run 

30 Box Jumps 

20 Push Ups 

1Rd (15min Cap) 

1mile run / 2.5mile bike

30 Burpee Box Jumps 

8/23/19

CROSSFIT

Coaches Warm Up 

Strength 

15min Amrap

20 DB Rows (10 Each Arm) 

20 DB Upright Row (10 Each Arm) 

30 Sec Push Ups Plank 

200m Recovery Jog/Row

*upright rows can be hard if need be use a lighter weight, focus on pinning the shoulder blade down and back while driving the elbow up 

Metcon (13min Cap)

50-40-30-20-10

Double Unders 

30-25-20-15-10

KB Swings (35/26) (Rx+ 53/35 

12-10-8-6-4

Cal Bike

* its supposed to be light think of moving fast 

SWEAT

Coaches Warm Up

A)3Rds

30 High Knees 

30 PLank Knees to Elbow 

30 Jumping Jack 

10 Cal Row 

B)4Rds

400m Run (scale:300m)  

30 Sit Ups 

* the focus here should be on your runnning skills, practice bending the knee and driving through the ground. Doesnt have to be fast just has to be strong. 

c)7min amrap  

Light Sled Pushes (dont go heavier that a 45lb plate this is for reps 

 Try for 6+

8/22/19

CROSSFIT

Coaches Warm Up 

Strength (15min Cap) 

5Sets

8 Hip Thrusts (Quality) 

superset

12 Lateral Barbell Lunges

Rest 90 seconds 

Metcon (13min Amrap) 

8 Pull Ups (6 Strict) (rx+ CTB)

10 Dumbell Bench Press (50/35)

12 Ball Slams (35/25)

200m Run  

SWEAT

Coaches Warm Up

A)12min Amrap

5 Strict Chin Ups 

10 Ring Rows 

10 Sumo DL High Pull (70/53)

 .25 BIke (Strong Tempo)

B)This is for Time

Text your workout Partner! 

Teams of 2

50-40-30-20-10

Cal Bike

Burpees 

*standard you must fully stand and clap over head

8/21/19

CROSSFIT

Coaches Warm Up 

Core/Gymnastics 

12min Amrap

30 Landmine Rotations 

30 Second Plank (45/25)

10 Strict Toes to Bar (scale: Hanging Knees to Chest)

30-60 second Rest 

*strict TTB just means as little moment to get up, the strongest will use none. One major focus is to control the decent. Makes no sense to control your feet up than let them crash down like noodles! 

Metcon 

Teams of 2 (25min Cap) 

2Rds

300m Farmer Carry (70/53)

100 Double Unders 

1000/800 Row 

80 GHD (60 Syncro Wallball Sit Ups) 

SWEAT

Coaches Warm Up

A) Strength (Upper Body Pressing Focus)

4Rds 12min Cap

12 Kneeling Landmine Presses (Each Side)

12 Push Ups 

6 Dips 

200m Jog

B)

20min Amrap (Goal 3Rds)

100 Singles 

80 Alternating Rope Slams 

60 Flutter Kicks 

40 Bicycle Kicks 

20 DB Thrusters (30/20) (rx+ 35+/25+)

8/20/19

CROSSFIT

Coaches Warm Up 

Re-Establish a 1 Rep Max!

Strength 

Split Jerk (Week 5) 

Every 90 Seconds x 3 Sets

3 Split Jerks  (start light climb every time)

Every 90 Seconds x 3 Sets

2 Split Jerks (medium weight getting heavy)

 

Every 90 Seconds x 5 Sets

1 Deadlifts (Establish 1 Rep Max)

Metcon 3Rds (15min Cap) 

25 Wall Balls (20/14)

15 Burpee Box Jump Overs 

400m Run 

SWEAT

Coaches Warm Up

A) 12min Cap

1-2-3-4-5-6-7-8-9-10

Cal Bike 

10-9-8-7-6-5-4-3-2-1

Burpees

B) 20min Cap 

4Rds 

400m Run/Ski/Row

21 Kb Swings (53/35) 

9 Strict Pull Ups 

8/19/19

CROSSFIT

Coaches Warm Up 

Strength 

Deadlift (Week 1) 

Every 90 Seconds x 3 Sets

5 Deadlifts (start light climb every time)

Every 90 Seconds x 3 Sets

3 Deadlifts (medium weight getting heavy)

 

Every 90 Seconds x 5 Sets

1 Deadlifts (Establish 1 Rep Max)

Metcon 13min Amrap 

12/10 Cal Bike  (15/12 Cal Row or 200m Run)

1o Deadlifts (135/95)

8 Hang Cleans 

6 OH Squats

SWEAT

Coaches Warm Up

A)800m Run (15min Cap)

3Rds

10 Dumbell Bench Press (35/20)

12 Ring Rows (3 Rec Negative)

15 Dumbell Squats (35/20)

20 sit ups

B)1000m Row (15min Cap)

3Rds

10 Dumbell Bench Press (35/20)

12 Ring Rows (3 Rec Negative)

15 Dumbell Squats (35/20)

20 sit ups

8/16/19

CROSSFIT

Coaches Warm Up 

15min Amrap 

8 Bench Press 

24 Dumbell Rows (12 Each Arm) 

12 GHD (15 sit ups)

1min Rest

 

Metcon (13min Cap)

4Rds 

20 DB Hang Snatches (50/35)

400m Run (scale:300)

SWEAT

Coaches Warm Up

A) 10min Cap

100-80-60-40-10

Flutter Kicks 

30 Second Plank (45/25)

*After Each Set 

B) For time (20min Cap) 

2mile Bike 

50 Burpees

1000m Row 

50 Burpees 

8/15/19

CROSSFIT

Coaches Warm Up 

Strength 

EMOM x 6min  (Start Light use this to warm up) 

1 Clean 

1 Front Squat 

1 Jerk 

than 

10 min to Establish a 1RM Complex 

Metcon (13min Cap) 

21-15-9 

Back Squats (155/105) *from the ground 

Hang Cleans (155/105)

SWEAT

Coaches Warm Up

A)12min Amrap 

200m Run 

15 Jump Squats 

10 Push Ups 

5 Pull Ups 

B) Teams of 2

100 Ball Slams (25+/20)

50/40 Cal Bike 

100 Db Clean N Jerks (30/20)

50/40 Cal Ski 

100 Db Lunges (30/20)

50/40 Cal Row

8/14/19

Make sure to drink water another HOT one tomorrow! It will cool for the weekend :)

CROSSFIT

Coaches Warm Up 

Core Work ​(12min Cap) 

4Rds 

15 GHD Sit Ups, Strict Knees to Chest, V- Ups 

20 Bicycle Crunches (Tempo Controlled) 

30 Second Plank (45/35) 

60 Second Rest 

Teams of 2

100 Double Unders Each 

80 Box Jumps (24/20)

60 Burpee Push Ups 

400m KB Farmer Carry (70/53)

20 Devil Presses (50/35) 

SWEAT

Coaches Warm Up

30min Cap

1mile Bike

3Rds 

30 Mt Climers 

30 Jumping Jacks

30 Double Unders 

 

800m Run 

3 Sled Pushes 

1000m Row

3Rds 

20 KB Deadlifts (53/35) 

15/12 Cal Ski

8/13/19

CROSSFIT

Coaches Warm Up 

Strength

Split Jerk (week 4) 

Every 2min 

2x2 @ 80%

2X2 @ 85%

Every 2:30min 

1x2 @90%

1x2@95%

Every 2min  x 8Rds

12/10 Calorie Bike or 15/12 Cal Row/Ski 

1 Clean n Jerk  

*Must Complete the Bike to Make an attempt 
*Can be power or squat 

*Score is highest weight lifted 

*Rx + (Bike 15/12 Row 18/14)

SWEAT

Coaches Warm Up

A) 10min Amrap 

50 Rope Slams 

50 Flutter Kicks 

50 Bicyce Crunches 

50 Russian twists 

3min Rest 

B) 10min Amrap 

10/7 Cal Bike

10 Devil Presses (35/20)

3min Rest 

C) 10min Amrap

12/10 Cal Row 

12 Box Jumps 

8/12/19

CROSSFIT

Coaches Warm Up 

Strength (week 4)

15min Amrap (4-5 sets rest 90seconds -2 min) 

10 Back Rack Box Step Ups

*start +10lbs from your heaviest set last week

Superset 

10 Jumping Lunges (Focus on landing stabily and exploding up) 

Metcon

15min Amrap

300m Run

12 Lunges (115/80)

12 Push Jerks (115/80)

10 Pull Ups 

SWEAT

Coaches Warm Up

A) 5Rds (12min Cap) 

200m run

50 singles 

5 Burpees

B) Teams of 2 

5Rds

30 Kb Swings (53/35)

30 Wall Balls (20/14)

30 Wall Ball Sit Ups (Rx+ both do 30 sit ups)

8/9/19

CROSSFIT

Coaches Warm Up 

Strength 

Back Squat

Every 2:30min 

3x5 

3x3 (Find a Heavy triple)

Metcon (15min Cap)

 11-9-7-5

Squat Clean (135/95) (scale: front squats) 

Bar Muscle Ups (scale: Strict Pull Ups)

Burpees Over Bar 

SWEAT

Coaches Warm Up

A)16min Amrap

20 Sit Ups

15 Air Squats 

10 Push Ups 

5 Chin Ups 

-4min Res-

B)16min Amrap

100 Singles 

100 Mt Climbers 

100 Flutter Kicks 

2 Sled Push 

8/8/19

CROSSFIT

Coaches Warm Up 

Strength 

Every 3min x 12min

6 Bench Press (165+/85+)

6-8 Dips (use dip attachments or bench dips)

30 Sec Ring Row Hold (this is a static hold)

Metcon For Time (15min Cap) 

10 KB Deadlifts (53/35) (RX+ 70/53)

100m Farmer Carry 

10 Burpee Push Ups

20 KB Deadlifts

100m Farmer Carry 

10 Burpee Push Ups

30 KB Dedalifts 

100m Farmer Carry 

10 Burpee Push Ups

SWEAT

Coaches Warm Up

A) Strength (15min Cap)

4Rds (Quality)

20 DB Box Step Ups (35/20)

10 DB Strict Presses (35/20)

10 Ring Rows (3 Second Negative) 

1min Rest 

 

B)

Teams of 2

100 Calorie Row 

80 Calorie Ski 

60 Calorie Bike 

40 Burpee Box Jumps 

20 Tire Flips (can flip as a team) 

 

8/7/19

CROSSFIT

Coaches Warm Up 

Gymnastics 

Handstand Hols 

Beginner: Push Up Planks 

Intermediate: Wall Walks and Hold 

Advanced: Balance Upside Down 

10min Amrap

20 Shoulder Taps 

20 Second Handstand Hold 

20 Second Elbow Plank 

40 Sec Rest 

Metcon (28min Cap) 

Teams of 2

1mile Bike / 1000m Row / 800m Run 

100 Hang Cleans (115/80) (rx+ 135/95)

1mile Bike / 1000m Row / 800m Run 

200 Russian KB Swings (53/35) (Rx+ 70/53) 

1mile Bike / 1000m Row / 800m Run 

300 Double Unders 

SWEAT

Coaches Warm Up

A) Solo

2Rds (30min Cap) 

15 Wall Balls (20/14)

300m Run

25 Sit Ups 

2min Rest 

2Rds

15 Wall Balls (20/14) 

300m Run

25 Leg Raises 

2min Rest 

2Rds

15 Wall Balls (20/14)

300m Run

25 V-Ups 

B)Teams of 2

5min Amrap

Max Calorie Bike

 

8/6/19

CROSSFIT

Coaches Warm Up 

Strength

Split Jerk (week 3) 

Every 2min 

3x3 @ 75%  

Every 2:30min 

2x3 @ 80%

Metcon (15min Cap) 

30-20-10

OH Squats (95/65)

Box Jump Overs (24/20)

Calorie Row/Ski/ (Bike 25-15-10)

SWEAT

Coaches Warm Up

A)30-20-10

Calorie Row 

Burpees

3min Rest 

b)30-20-10

Calorie Bike

Kb Swings (70/53)

3min Rest 

c)30-20-10

Calorie Ski

Ball Slams (20+/15+)

 

8/5/19

CROSSFIT

Coaches Warm Up 

15min Amrap (4-5 sets rest 90seconds -2 min) 

10 Back Rack Box Step Ups

*start +10lbs from your heaviest set last week

Superset 

10 Walking DB Lunges (50/35) (Scale: Use any weight) 

Metcon (13min Cap) 

21-15-9

KB Front Squats (35/26)

KB Push Press (35/26) 

TTB (scale: Knees to Chest) 

SWEAT

Coaches Warm Up

A) 10min Amrap 

100 Singles 

80 Mt Climbers 

60 Flutter Kicks 

40 Sit Ups 

20 Hanging Leg Raises 

B) 3Rds (25min Cap) 

800m Run 

30 Air Squats (Rx+ Use Kettlebell) 

20 Push Ups 

10 Strict Pull Ups 

 

8/2/19

CROSSFIT

Coaches Warm Up 

Strength 12min EMOM 

30sec Max Effort / 30 sec Rest

Min 1) Dumbell Bench 

Min 2) KB Bent Over Row 

Min 3) Plank (45/25)

Metcon (24min Cap) 

For Time (rest Included) 

3Rds

200m Run

30 Sec Rest

 

2Rds

400m Run (scale:300m Run)

1min Rest 

 

800 run 

2min Rest 

25 Burpees 

SWEAT

Coaches Warm Up

A)4Rds (12min Cap) 

Core/ Stability 

20 Kick Backs 

20 Second Bird Dog Hold (Left Side)

20 Second  Bird Dog Hold (right Side 

20 Second Forarm Plank

1min Rest 

* if you do this right your abs should be on fire 

*if you dont feel your abs, suck in your belly button the whole time during the static holds breath shallow into the belly 

* If you cant hold 20 seconds without shaking place both hands down 

B)2Rds 

50 Rope Slams 

40/32 Cal Row

30 Push Ups 

20 Box Jumps

10 Tires Flips (Partner with a buddy if need be) 

 

C) Coaches Extra Credit 

8/1/19

CROSSFIT

Coaches Warm Up 

Strength 

Pause Back Squat (2 Second Pause)

Every 2:30min 

3x5 

3x3 (Find a Heavy 3 Rep) 

Skill 

PVC Hang Snatch 

Metcon (13min Cap) 

21-15-9

Cal Bike 

Hang Snatch (95/65) (scale: Push Press) 

Box Jumps (24/20)

SWEAT

Coaches Warm Up

A)Teams of 2 (15min Amrap)

400m Run w/Wallball (20/14)

50 Wall Balls (20/14)

50 Synchronize Wallball Sit Ups (20/14) 

4min Amrap

B) Teams of 2 (15min Amrap)

200m Farmer Carry (53/35)

60 KB Deadlifts (53/35)

60 Kb Swings (53/35)

7/31/19

CROSSFIT

Coaches Warm Up 

12min Amrap 

Gymnastics Ring Muscle Up

-Pull 

-Turnover 

-Dip 

Advanced 

Every 90 Seconds x 5 Sets 

1 Strict Ring Muslce Up 

2 Ring Muscle Ups 

Teams of 2

100-80-60-40-20 

Double Unders 

50-40-30-20-10

Wall Balls (20/14)

25-20-15-10-5

Strict Pull Ups 

*5 Burpees Each Every 2min 

*start with burpees 

SWEAT

Coaches Warm Up

A) 10min Amrap (keep your heart rate up) 

30 Jumping Jacks 

30 mt climbers 

30 second plank 

30 sec rest 

B) Buy In: 800m Run or 1000m Ski 

 

5Rds 

12 Barbell Strict Press

12 Barbell Back Squats 

12 Hanging Knee Raises (Hold yourself Up!) 

100m Run

Buy Out: 300 Jump Ropes 

7/30/19

CROSSFIT

Coaches Warm Up 

Strength

Split Jerk 

Ever 2min 

3x3 @ 70%  

Every 2:30min 

2x3 @ 75%

Metcon

20min  Amrap 

Min1) Hang DB Snatches (50/35)

Min2) Cal Bike

Min3) GHD Sit Ups 

Min4) Cal Ski

Min5) Rest 

*Score is total Reps Combined 

SWEAT

Coaches Warm Up

A)Core (12min Cap)

4Rds

10 Toe Reaches (1 second hold)

20 Bicycle Crunch (1 second Hold) 

30 Second PLank (45/25)

1min Rest 

B)For TIme  (25min Cap)

Teams of 2

40-30-20-10

Burpees 

Cal Bike

Cal Row 

7/29/19

CROSSFIT

Coaches Warm Up 

Strength

15min Amrap (4-5 sets rest 90seconds -2 min) 

10 Back Rack Box Step Ups

*start +10lbs from your heaviest set last week

Superset 

20 Bodyweight Slide Lunges (10 Each Leg) 

*Load one leg than slide your opposite leg back like a slit jerk & than drive back up with lead leg. Dont hit your knee on the ground 

Metcon

15min Amrap 

7 Hang Squats Cleans (135/95) (Scale: Front Squats)

7 Push Jerks (135/95)

400m Run/ Row 

SWEAT

Coaches Warm Up

A) 16min Amrap

20 Wallballs (20/14)

20 Ring Rows 

20 leg Raises 

300m Run

3min rest 

B) 16min Amrap

20 KB swings (53/35)

20 Push Ups

20 Sit Ups

300m Run

3min rest 

7/27/19

Beach Day this Saturday 12pm-7pm

Huntington Beach 

Come hangout have some fun! 

 

CROSSFIT

Coaches Warm Up 

Strength 

EMOM x 10min

1 Power Clean 

1 Hang Power Clean 

Metcon (16min Cap) 

2Rds

10 Hang Power Cleans (115/75)

20 BW Lunges 

30 Double Unders 

into 

2Rds 

7 Hang Power Cleans (135/95)

10 Burpees over the Bar 

into

2Rds 

5 Hang Power Clean (155/115)

15 Kb Swings (53/35)

SWEAT

Coaches Warm Up

A) Teams of 2 

150 Wall Balls For Time

B) SOLO!

5Rds (25min Cap) 

.5Mile Bike / 300m Run 

25 Sit Ups 

15 Burpees 

7/25/19

Beach Day this Saturday 12pm-7pm

Huntington Beach 

Come hangout have some fun! 

 

CROSSFIT

Coaches Warm Up 

Strength 

Every 3 min x 5 Sets 

10 Dumbell Bench Press 

20 Dumbell Rows (10 Each arm)

Metcon (15min cap) 

5RDS

4 Strict Pull Ups (rx+ BMU)

8 Push Press (115/80)

12 Front Squats (115/80)

200m Run 

 

SWEAT

Coaches Warm Up

A)10min Armap 

100 Jump Rope 

80 Mt Climbers 

60 Alternating Rope Slams

40 Plank Kick Backs (scale: from knees) 

20 Wall Balls (20/14)

*kickbacks- think of extending the knee and squeezing the quad not the glutes.

3min Rest 

B)10min Armap

20 Dumbell Rows (10 each arm)

20 Single Arm Presses (10 each arm)

20 Box Step Ups  

3min Rest 

C)10min Armap

250m Row 

250m Ski / 200m Run 

8min - Mobility Roll After 

7/24/19

Its going to be HOT Drink water!!!!

Beach Day this Saturday 12pm-7pm

Huntington Beach 

Come hangout have some fun! 

 

CROSSFIT

Coaches Warm Up 

Core 

12min Cap

4-5Rds 

10 Toe Reaches 

20 Bicycle Crunches 

30 Second Plank (45/25) 

40 Second Rest  

Teams of 2 (18min Cap) 

50 Cal Bike 

50 Burpee Box Jump Overs (24/20) 

50 Devil Presses (50/35)

*try and get judged for this workout. Time on the bike is a score as well. Good luck!

*If your doing the SGV throwdown practice with your comp weight/box height  

SWEAT

Coaches Warm Up

Core 

12min Cap

4-5Rds 

10 Toe Reaches 

10 Leg Raises  (tempo)

30 Second Plank (45/25) 

40 Second Rest  

Teams of 2 (22min Cap)

200m Wall Ball Run 

20 Burpees Over the Bar 

200m Wall Ball Run 

40 Cal Bike 

200m Wall Ball Run

60 Kb SDHP (53/35) 

200m Wall Ball Run

80 KB Swings (53/35)

200m Wall Ball Run

100 Wall Ball Sit Ups (14/10) 

*Touch Ball Behind you, Pass to Partner 

7/23/19

 CROSSFIT

Coaches Warm Up 

Skill Work 

Split Jerk Practice 

Strength 

Week 1 

Split Jerk 

A) E2mom x 6 MIn 

3x6 Split Jerk Strict Press (Stay Light) 

*Practice positioning. Focus on a stable landing position, Core braced and a strong locked out position 

B) Than  1 Rep Every 90 seconds x  12min

Use this to Establish a 1 Rep Max Split Jerk (from Rack) 

Metcon (15min Cap) 

30-20-10

Single Arm DB Clean n Jerk (50/35) 

Deadlifts (185/125)  

Calorie Row/Ski 

Buy Out: 100 Double Under (200 singles) 

SWEAT

Coaches Warm Up

A) 16min Cap

800 Run 

100 Mt Climbers 

80 Bicycle Crunch 

60 Box Step Ups 

40 Ring Rows 

20 Cal Ski 

4min Rest 

B) 16min Cap

800m Row 

100 Rope Slams 

80 Jumping Jacks 

60 BW Lunges 

40 Barbell Strict Presses (45/35)

20 Burpees 

7/22/19

New training Cycle! We will be starting a new training cycle for Mondays specifically focused on single leg strength so you might be seeing and learning some new movements. Have fun with them hope we can feel a little stronger After! 

CROSSFIT

Coaches Warm Up 

Strength 

Week 1 

15min Amrap (Goal is 4-5 sets. Rest 90sec -2min)

10 Back Rack Box Step Ups (5 each Leg) 

* Go for weight but make sure you can control both the press and the decent. Thinking of drving through the heel and extending the hip at the top. If you cant keep a stable knee or hip its to heavy. only use a rack if you dont feel comfortable cleaning it 

Superset 

20 Bodyweight Split Squats (10 Each Leg) 

*Start in a lunged position with knee on the floor, than drive yourself up go as far as feel natural than control the knee back down. 10 Times each side, Again focus on balance and stability might feel a little unbalanced at first thats the challenging part. No weight this week just try and get the movement down. 

Metcon

15min Amrap 

15/12 Cal Bike 

10 Pull Ups (Scale: 15 Ring Rows) 

15 Thrusters (75/55)

10 TTB (Scale: Knees to Chest) 

15 box Jumps 

SWEAT

Coaches Warm Up

12min Amrap 

300m Run 

50 Singles 

25 Sit ups 

3min Rest

12min Amrap 

300m Row 

50 Russian Twists 

25 Kb Squats (35/26)

3min Rest 

12min Amrap 

.5mile Bike 

50 Flutter Kicks 

15 Push Ups 

10 Pull Ups 

7/19/19

CROSSFIT

Coaches Warm Up 

Skill 

Clean n jerk PVC 

10 min Barbell Warm UP 

Strength 

5 x3 Clean N jerks (no touch n go) 

*build to a heavy 

Metcon

13min Amrap 

3 Clean n Jerks (155/105)

6 TTB 

9 Wall Balls (30/20)

24 Double Unders 

 

SWEAT

Coaches Warm Up

16 min Cap 

5Rds

30 BW Lunges 

20 Push Ups 

10 Strict Pull Ups 

4min Rest 

16min Cap

5Rds

20 Box Jumps (24/20)

20 Russain KB Swimgs (53/35)

20 Dumbell Rows w/KB 

7/18/19

CROSSFIT

Coaches Warm Up 

Stength 

12min Emom

Min 1) 8 Bench Press 

Min 2) 8 Dumbell Rows 

min 3) 8 Dumbell Rows 

Metcon

B) For Time (25 cap)

1mile Run 

1600m Row 

2Mile Bike 

* These distances will take some time focus on form. Try and keep a consistent pace for all the distances 

 

Can anyone get sub 21!!!!

SWEAT

Coaches Warm Up

A)10min Cap

4Rds 

12 GHD Sit Ups (15 V- Ups) 

30 Second Plank (45/25)

1min Rest 

B) 18 min Cap 

30-25-20-15-10

DB Deadlift (50/35) 

Wall Balls 

(60 Singles each after each set) 

C) Teams of 2 

3min Max Calorie bike 

30 sec Partner A

30 sec partner B

7/17/19

CROSSFIT

Coaches Warm Up 

Core Work 

4Rds 

12 GHD Sit Ups (15 Sit ups) 

30 Second Plank (45/25)

1min Rest 

Metcon

Teams of 2

WOD

5min Armap 

Devil Presses (50/35)

*Parnter B Farmer Carry Hold (70/53)

2min Rest 

5min Armap 

Front Squats (115/80)

*Parnter B Farmer Carry Hold (70/53)

2min Rest 

5min Amrap 

Bar Over Burpees 

*Parnter B Farmer Carry Hold (70/53)

2min Rest 

5min Amrap 

Cal Bike 

*Parnter B Farmer Carry Hold (70/53)

SWEAT

Coaches Warm Up

A)Teams of 2 

For Time 

100 Burpees 

B) For Time (25 cap)

1mile Run 

1600m Row 

2Mile Bike 

* These distances will take some time focus on form. Try and keep a consistent pace for all the distances 

7/16/19

CROSSFIT

Coaches Warm Up 

Skill 

Presses

Strength (Quality Reps)

E2MOM x 6 Sets 

5 Strict Press

5 Push Press 

*Find one weight try not to move up to many times 

Skill 

KB Snatches 

14min Amrap 

5 Strict Chin Ups 

10 Hang KB Snatches (53/35) (Scale: DB

15 Russian Kb Swings (53/35)

300m Run 

SWEAT

Coaches Warm Up

A) 12min Amrap 

300m Run

15 Ring Rows 

15 Jump Squats 

3min rest 

B) 12min Armap

10/8 Cal Bike 

20 Dumbell Rows (10 each side) 

20 Step Ups (Rx+ use DB) 

3min Rest 

C) 12min Amrap 

Sled Pushes 

7/15/19

2nd WOD of the SGV Throwdown has been Released!

Click the link to check it out

https://www.wodrocket.com/event/registrations/3940/2019-SGV-THROWDOWN-Hosted-By-CrossFit-West-Covina-2-Person-Team-Crossfit-Competition-in-West-Covina,-California,-USA?source=event_details&source_area=event_registrations_button&registrations_via_event_registrations_button=1

We will be having a Saturday Hike Workout this Saturday at the Claremont Loop! 

This will be at 7:30 am and will not be a run 

More Details to come but bring a back you will be hiking up with a slam ball 

If you are doing the Spartan Race August 3rd its Highly Suggested! haha 

CROSSFIT

Coaches Warm Up 

Strength 

Every 2:30min 

Back Squats 

5 X 8 (Work to a heavy set!) 

Metcon (15min Cap)

Buy in: 800m Run (Scale: 400m Run) 

 

5Rds 

15 Wall Balls (20/14)

12 HR Push Ups 

9/7  Cal BIke or 12/10 Cal Row/Ski

SWEAT

Coaches Warm Up

A) 10min Amrap 

50 Singles 

40 Russian Twists 

30 Mt Climbers 

20 Shoulder Taps 

10 Burpees 

B) (25min Cap)

3Rds 

800m Row/Ski/Run

30 Russian Kb Swings (53/35) 

30 Sit Ups (Rx+ 20GHD Sit Ups) 

7/12/19

CROSSFIT

Coaches Warm Up 

Strength 

8 Sets 

Every 90 Seconds

1 Clean Pull 

1 Power Clean 

1 Front Squat 

1 S2OH 

Metcon (15min Cap) 

2rds

50 Double Unders 

40 Russian Kb Swings (53/35) 

30 Hang Cleans (95/65)

20 Push Press (95/65)

10 Burpees Over the Bar 

SWEAT

Coaches Warm Up

A) 15min Cap

3Rds 

400 m Row 

30 BW Lunges (Rx+ Jumping Lunges) 

20 Hang Db Snatches (35/20)

- 3min Rest -

B) 15min Cap

3Rds 

20 Burpees 

20 Single Arm DB Rows (35/20) 10 each side

20 Single Arm DB Press (35/20) 10 each side 

200m Run 

C)10min Cap

4Rds 

10 Barbell Curls 

10 Ring Row Curls 

60 Sec Rest 

7/11/19

CROSSFIT

Coaches Warm Up 

Skill

Leg Raises , Knees to Chest TTB Practice 

Strength (Focus on Quality)

16min 

30sec Max Effort/ 30 Rest 

Min 1) Bench Press (155/95)

Min 2) TTB / Leg Raises 

Min 3) Plank 30 Seconds (45/25)

min 4) Rest 

Metcon (Move Fast & Move Strong)

4Rds (15min Cap)

15 Hang KB SDHP (53/35)

15 Goblet Squats (53/35)

15/13 Cal Ski/ Row 

 *For the Hang KB SDHP shoot for getting as close to the ground without touching it. This will help for time under tension. 

SWEAT

Coaches Warm Up

A)3Rounds (14min Cap) 

80 Jump Rope 

40 Scissor Kicks 

80 Mountain Climbers 

40 BW Step Ups 

3min Rest 

3Rounds (14min Cap) 

.75 mile bike 

25 Sit Ups 

25 Wall Balls 

B)4Rds 

10 Bench Dips 

10 Ring Row Tricep Extensions 

60 Sec Rest 

7/10/19

CROSSFIT

Coaches Warm Up 

Strength

15min Amrap

Build to a Heavy Sled Walk 

Metcon 

Teams of 2 (20min Cap)

2Rds

200m Dball Carry (100/70) 

20 Dballl Over Shoulder (100/70) 

200m Farmer Carry (70/53) 

40 Kb Deadlifts (70/53)

*If we run out of kb use DB 

SWEAT

Coaches Warm Up

Wrist Warm Up 

A) Gymnastics 

3Rds (12min Cap) 

30 Shoulder Taps 

30 Second Hand Stand Hold/ Plank 

3 Wall Walks/ 6 Inch Worms 

1 Around the World 

60 Sec Rest 

B) Teams of 2 (25min Cap) 

(i go, you go) 

4 x 200m Run

4 x 400m Run 

*Scale 8 x 200m Run

into 

10Rds (i go, you go) 

7 Burpees 

7 Box Jumps 

7 DB Clean N jerks (35/25) 

7/9/19

Beach Day 

Saturday July 27th

Huntington Beach 

12pm-7pm! 

Come hangout Potluck style 

& Bonefire :)

CROSSFIT

Coaches Warm Up 

Strength (For Quality) (15min Cap) 

2-4-6-8-10-8-4-6-4-2

Single Arm Dumbell Row (Each Arm) (35/20) (Rx+ 50+/ 25+)

Ring Rows (Rx+ Vest) 

* After Each Round 20 Double Unders

(Practice 8 Double Unders/ 30 singles) 

* Dont rush control your breathing the whole time choose a weight you can move well and strong!

Metcon (14min Cap) 

For Time 

4Rds 

18/15 Cal Ski/Row or  15/12 Cal Bike 

15 GHD Sit Ups (21 Sit Ups) 

9 CTB Pull Ups (Rx+ BMU)  (Scale: 6 Strict/Banded  Pull Ups)

 

SWEAT

Coaches Warm Up

10min Amrap 

50 Rope Slams 

50 Flutter Kicks 

25 Ring Rows (Quality)

3min Rest 

10min Amrap 

30 Bw Lunges (Rx + jumping Lunge) 

20 Push Ups (quality- set up barbells)

30 V- Ups 

3min Rest 

10min Amrap

30 Cal Ski 

30 Cal Bike 

3min Rest 

7/8/19

Its Official the SGV THROWDOWN is around the corner! Did you like the 4th of july WOD? Expect that workout at the Thowdown.

Dont know how to sign up?

Find a parnter and go to 

https://www.wodrocket.com/event/details/3940/2019-SGV-THROWDOWN-Hosted-By-CrossFit-West-Covina-Team-Crossfit-Competition-in-West-Covina,-California,-USA?source=search_events&source_area=search_results

Use Code cfwc$30 for a members only discount!

CROSSFIT

Core Warm Up

3rds 

6 Cal Bike

30 Flutter Kicks

30 Sec Plank 

Strength 

Every 2:30Min 

2x8 Target Squats (Use a wallball for these sets)

4x8 Back Squats (30lb lighter than last week heaviest reps)

Metcon 

14min Amrap

10-20-30-40-50

Box Step Ups (35/25) (20/18) 

DB Hang to Overhead (35/25)

Deficit Push Ups (scale: HR Push Ups) 

*hang to overhead you can swing both like a kb swing or clean n jerk them

* this will be a hard one to finish

 

SWEAT

Coaches Warm Up

A)16min Amrap

400m Run 

20 burpees 

20 wall Balls

4min Rest 

B)16min Amrap

400m Row/Ski

20 Box Jumps 

20 American Kb Swings (53/35)

 

7/5/19

Just a reminder there will only be 9am,10am,6pm, and 7pm Classes today 

Hope everyone had a great forth of july! 

CROSSFIT

Strength 

15min Amrap 

8 Bench Press 

8 Strict Pull Ups 

90 second  Rest 

15min Amrap 

After each Round add designated reps

5 Burpees (Add 5 Burpees) 

10 Cal Bike (Add 10 Cals)

20 Double Unders (Add 20 Du)

*Score is total Burpees Completed 

SWEAT

Coaches WOD 

Have fun with this one Coaches 

7/4/19

Happy 4th of july! 

WOD

The time Cap will Be 40min

Teams of 2

BUY IN or Buy Out: 1776m Row or 2.43 mile BIke 

50 Wall Balls (30/20) 

13 Snatches (135/95) or 400m Run w/Wallball

50 KB American KB Swings (70/53)

13 Power Clean N Jerks (185/125) or 400m Run w/Wallball

50 Burrpes Box Jumps (24/20) (60 Step Ups)

13 Front Squats (225/155) or 400m Run w/Wallball

50 TTB (80 Leg Lifts or 80 Sit ups) 

13 Deadlifts (315/215) or 400m Run w/Wallball

*Today is about getting a long killer workout! Dont force movements you havn't learned yet. If you plan to Rx bring your A Game. Lets have some fun! #MoveFast #Move Strong

7/2/19

Sweat and CrossFit will be the same. 4th of july will be a long workout starting with a 1776m Row! So use today to warm up and stay ready for the 4th! 

CROSSFIT

Coaches Warm Up

Movement Warm Up 

knee Marches

High Knees

Lunges and Drive 

Side walks and shuffle 

inch worms 

up downs 

jump squats 

200m Each Machine 

Metcon (Teams of 2)

For Time (40min Cap)

Find a Partner That will Push the pace with you!  

3Rds (Musst split distances in half 400, 400, .5) 

800 m Run 

800/600 m Row 

1mile Bike 

Must Split the distances exactly in half so find a car

*Rx+ Partner hold a plank 30 sec plank between there rounds 

How long its taking you to complete your time splits is priority 

SWEAT

Coaches Warm Up

Movement Warm Up 

knee Marches

High Knees

Lunges and Drive 

Side walks and shuffle 

inch worms 

up downs 

jump squats 

200m Each Machine 

Metcon (Teams of 2)

For Time (40min Cap)

Find a Partner That will Push the pace with you!   

3Rds (Must split distances in half 400, 400, .5) 

800 m Run 

800 m Row 

1mile Bike 

*Rx+ Partner hold a plank 30 sec plank between there rounds 

How long its taking you to complete your time splits is priority 

7/2/19

CROSSFIT

Coaches Warm Up

Skill

Push Jerk 

-DIP 

-Drive/Hip Extension 

-Recieve/ Active Shoulders 

Strength 

E2MOm x 6 Sets 

Complex

1 Strict Press

2 Push Press

3 Push Jerks 

Beginners: 

3 Strict Press 

3 Push Press 

 

Barbell Work - 8min
 

 

Metcon

15Min AMRAP 

8 Hang DB Snatches (50/35)

4 Burpees 

1 Clean n Jerk Attempt

-Find Heavy for the Day

-Dont Rush the Attempts 

Scale: Deadlift

RX+ Snatch

*Score is Heaviest Weight Completed 

Tie Breaker is Total Rounds  

SWEAT

Coaches Warm Up

A) 2 Rounds (18min Cap)

1mile Bike 

30 Burpees

30 Box Jumps (30 Step Ups) 

b) 2 Rounds (18min Cap)

800m Run 

35 Push Ups 

35 Ring Rows or 20 Banded Pull Ups

7/1/19

Happy July!! 

We have made it to a new month and here are a few upcoming events i want to reminds everony about. 

4th of July Schedule 

July 4th - 9am Partner WOD 

July 5th - 9am CrossFit , 10am Sweat, 6pm CrossFit , 7pm Sweat 

Beach Day 

Saturday, July 27

BBQ, Sun, and Fun!

Huntington Beach 

Tower announced day of :)

SGV THROWDOWN!

The Throwdown has arrived and will be Sunday August 25th! Time to show off your fitness skills, find a workout buddy and lets see what you got! 

Special Discounts for members who sign up for the comp, check out our email for the code! 

CROSSFIT

Coaches Warm Up

Strength 

Every 2:30Min 

3x8 Box Squats (Moderate Weight Focus on Loading)

3x8 Back Squats (Work for a challenging 8)

 

Metcon

14min Amrap 

12/10 Cal Row or 200m Run 

12 Dumbell Front Rack Lunges (50/35)

15 Deficit Push Ups (Use Dumbells)

15 GHD Sit Ups (20 Sit Ups) 

SWEAT

Coaches Warm Up

A)11min Amrap

100 Singles 

30 Air Squats 

30 Single Arm DB Row (15/15)

3min Rest 

B)11min Amrap

100 Flutter Kicks 

30 Lunges 

30 Single Arm DB Presses (15/15)

3min Rest 

C)11min Amrap

100 Plank Knee to Elbow

30 Step Ups (24/20)

30/25 Cal Ski/Row

6/28/19

CROSSFIT

Coaches Warm Up

Strength 

16min EMOM

30 Sec Max Effort / 30 Sec Rest 

min 1) Heavy Dumbell Bench Press 

min 2) Heavy Dumbell Row Left Arm 

min 3) Heavy Dumbell Row Right Arm 

min 4) Plank (45/25)

 

Metcon

15min Amrap 

400m Run

10 Hang Cleans (115/80)

10 Wall Balls (30/20)

10 Burpees  

SWEAT

Coaches Warm Up

Metcon 36min Cap

21-18-15-12 

Cal Row 

Cal Bike

Burpees 

4min Rest 

800m Run 

21 Box Jumps

600m Run

18 Box Jumps 

400m Run

15 Box Jumps 

200m Run

12 Box Jumps 

6/27/19

CROSSFIT

Warm Up -8min

2Rds 

6 Cal Bike

30 Banded Walks 

30 Hip Circles 

15 Jump Squats 

10 Inch Worms 

Barbell Warm Up-10min 

Strength (Quality Reps) 

Every 3min x 4 Sets 

8 Barbell Box Step Ups (4 Each Leg) 

8 Pause Back Squats (1-2  Sec Pause) 

*Rx+ add a 30 sec plank 

Box Step Up Key Points 

-Dont Rush Your Sets 

-Stabilize the knee/hip

-Press Through heel

-Control Decent 

-Can leave leg on Box 

Metcon

13min Amrap

20 Dumbell Goblet Lunges (50/35)

20 Alt Hang Dumbell Snatches (50/35)

20 Single Arm Push Press (50/35)

10 Cal Bike /200m Run / 12 Cal Ski (no Row)   

SWEAT

Coaches Warm Up

A) 10min Amrap 

30 Rope Slams 

30 Mount Climbers 

30 Flutter Kicks 

*Add 10 Reps after each Round 

3min Rest 

B) 10min Amrap 

30 Cal Ski 

30 Sit ups 

30 Leg Raises 

3min Rest 

c) 10min Amrap 

Sled Pushes (try and accumulate 5) 

D)6min Cool Down Stretch 

6/26/19

CROSSFIT

Coaches Warm Up

Gymnastics 

Hand Stand Practice

Wrist Warm Up -6min

Push Up Plank 

3 x 30 sec Hold / 30 sec Rest 

into

Handstand Hold (scale box pike) 

3 x 20 sec Hold / 40 Sec Rest 

1 x  max Effort hold 

Metcon Warm Up -10min 

2Rds 

10 Cal Row 

10 KB Swings 

10 Kb Deadlifts 

Metcon (25min Cap) 

Teams of 2

3Rds

200m DB Farmer Carry (50/35)

20 Deadlifts (225/155lb)

40 GHD Sit Ups (50 Sit Ups)

40 Cal Row 

SWEAT

Coaches Warm Up

Text Your Favorite workout partner this workout is for Time

Dont Forget to write your score !

Teams of 2 (35min Cap) 

Buy in: 800m Run

40 Burpees 

4Rds 

20 Pull Ups (30 Ring Rows) 

30 Push Ups 

40 Air Squats 

Buy out: 800m Run

40 Burpees 

6/25/19

CROSSFIT

Tuesdays will be focused around Snatches/OH Squats these movements take a lot of practice really focus on warming up during the skill work with coach. 

Coaches Warm Up

Skill/Warm Up 

10min AMRAP (PVC Work) 

Behind Neck Press 

Snatch Balances 

OH