Copyright 2018 Crossfit West Covina

WOD

1/17/2020

Fundamentals this sunday at 10am we will be practiving OverHead movements such as the split jerk and overhead squat! Join us all skill levels welcome!

CROSSFIT

Coaches Warm Up

Strength (week 2) 

5 Sets every 3min 

5 Bench Press @ 80% of 5RM

10 Behind the Neck Tricep Extensions (35+/20+ DB)

*For the extensions use 1 dumbbell. Grip it on both rubber sides. Keep your upper body tall and strong as you drive the dumbbell up with your shoulders  and triceps 

*For the bench press keep your shoulder blades back and drive your feet into the ground 

Metcon

15min Amrap

25 sit Ups 

15 Pull Ups 

5 Hand Stand Push Ups  (rx+ Strict)

*alternate Pull Up reps and HSPU Reps 

15 hspu & 5 PU than 5 hspu & 15 Pull Upups continue for 15min 

SWEAT

Coaches Warm Up

35 min to finish...

20/15 cal bike 
3 Rounds
50 Russian Swings (53/35)
20 DB Box Step Overs 35/20s

20/15 cal bike
400m Single Arm Farmer Carry (53/35lb.)

 

20/15 cal bike
3 Rounds
21 Close Stance DB Front Squats 50/35lb.
21 Pull-ups

 

20/15 cal bike
400m Single Arm Farmer Carry (53/35lb.)

*You must complete a 20/15 cal "buy in" before each section! Start with the cals. There’s 4 bike stations total.

1/17/2020

CROSSFIT

Coaches Warm Up 

Strength (from the rack)

Every 3min x 5 Sets 

12 Back Rack Lunges (6 Each Leg)

35 Double Unders (rx+ 50 Double Unders) 

Metcon 

14min Armap

5 KB SDHP (70/53)

5 Goblet Squats (70/53)

50m sinlge arm Farmer Carry (Gate  & Back)

*Add 5 Reps after each Farmer Carry

SWEAT

Coaches Warm Up

Core 

3 Sets

Every 2:30min 

1min Hallow Body 

20 Hanging Knee Tucks

Metcon

Every 4 min x 4 Rounds:
200m Run
200m Row
10 DB Snatches (35/25)
10 Wall Balls (20/14lb.)

-3min Rest- 

Every 4 min x 4 Rounds

200m Run

200m Row

10 DB Clean n Jerks (35/25) (5 Each Arm)

10 Goblet Squats (35/25)

 

1/15/2020

CROSSFIT

Coaches Warm Up 

Weightlifting

Squat Clean 

Every 2min (no touch n go) 

3x3 @ 75% of 1Rm

Every 2:30min (no touch n go) 

3x3 @ 80% of 1Rm 

Metcon 25min Cap 

Teams of 2

1 Mile Run (Run at the same time)      

2/ 1.75 mile Bike 

1000m/800m Ski 

50 Burpees 

*you do not have to wait for your partner to come in from the run to start the bike 

SWEAT

Coaches Warm Up

6min. AMRAP:
1000m Row
Max DB Floor Press in remaining time..

6min. AMRAP:
1000m Run
Max DB Deadlifts (70/50's) in remaining time..

6min. AMRAP:
50/35 Cal Assault Bike
Max Double Under's in remaining time..

3min. AMRAP:
500m Row
Max DB Floor Press in remaining time..

3min. AMRAP:
400m Run
Max DB Deadlifts (70/50's) in remaining time..

3min. AMRAP:
20/15 Cal Assault Bike
Max Double Under's in remaining time..

 2min. Rest After Each Section

*DB Floor Press is 45/25s or more (+)

1/14/2020

CROSSFIT

Coaches Warm Up 

Core Work 

3Rds

1 min Hallow Body 

1 min Max Effort Knee Tucks 

1min Rest 

Body Weight Strength 

Every 2 min

5 x 8 Strict Pull Ups/ Chin Ups 

For Time (16min Cap)

30-20-10

Hang Snatches (75/55) (rx+95/65)

OH Squats (75/55)  (rx+95/65)

Hr Push Ups 

Buy out: 1000m/800m Row 

SWEAT

Coaches Warm Up

Complete as many rounds and reps as possible in 14 minutes of:
2 rounds of:
  10 Alt. DB Lunges (35/25) (rx+50/35)
  10 toes-to-bars or V-Ups
  8 power cleans
Then, 2 rounds of:
  10 Alt. DB Lunges (35/25)(rx+50/35)
  10 Wall Balls (20/14lb.)
  8 power cleans

4 min. rest

12 min. AMRAP:
10 Cal Row
10 Barbell Sit Ups (45/35lb Bar)
10 Cal Bike
10 Reverse Sit Ups (holding bar in front)

2 min. rest

Cash out: 100 DB Russian Twists 35/20lb. (Left+Right = 1)

Left+Right = 2 reps on the lunges :)

1/13/2020

CROSSFIT

Coaches Warm Up 

Strength

Back Squat (Week 2)

Every 2:30min x 5 sets 

3 x 5 @ 80% of 5 rep

2 x 5 @ 85% of 5 rep

Metcon (18min Cap)

3Rds 

20 Single Db Box Step Ups (50/35) (24/20)

10 Box Jumps  (24/20)

20 Alt Db Snatches (50/35)

10 BallSlams (35/25)

Buy Out: 30/24 Cal Bike 

SWEAT

Coaches Warm Up

Metcon

12 min to finish...
100 Single Arm DB Push Press (50/35)
*6 Pull-ups EMOM (rx+ 10 Pull Ups) (scale: 10 Ring Rows) 
(Start with pull-ups. 100 DB Push Press total. Switch arms whenever you’d like but make sure it’s 50 each side.)
-3min Rest-


8 min EMOM:
8 SDHP’s (75/55lb bar) (rx+ 95/65) (Scale: Kb SDHP)
8 Burpees
*both in the same min

-3min Rest-


12 min EMOM:
Odd: 15/12 Cal Row
Even: Max American Kettlebell Swings 53/35lb.

On section 1, choose a challenging weight. I don't want you finishing too early. Worst case, if you don't finish it's no big deal either.

1/10/2020

CROSSFIT

Coaches Warm Up 

Strength 

5 Bench Press

Every 2:30min x 5 Sets 

Establish a 5 rep max.

*This is a 5 Rep max, you gotta give it your all! Take the rest, move up after each completed set. Focus on controlling the decent to your chest and exploding the weight up. If it gets heavy ask a coach or friend for a spot

(scale a floor press) 

Metcon 

Buy In: 100 Double Unders

30-20-10

Box Dips (rx+ Dips 15-10-5) 

Single arm DB Strict Press (35/25) (rx+50/35)

30-20-10

Push UPs 

DB Deadlifts (70/50)

Buy out: 100 Double Unders

SWEAT

Coaches Warm Up

Metcon (No Measure)

11 min AMRAP:
10 DB Hang Clean and Jerks (35/25) (rx+50/35)
10 Cal Ski
10 Push-ups

-rest 2min-


11 min AMRAP:
10 Alt. DB Snatches
10 Cal Row
10 Weighted Sit-Ups
*Add 2 reps after every round

-rest 2 min-

11 min AMRAP:
10 Pull-Ups  or Ring Rows
10 Cal Bike
30 Double Unders

1/9/2020

CROSSFIT

Coaches Warm Up

Every 3 min x 4 Sets 

8 Back Squat From the Rack (185/125)

12 Sinlge Leg goblet Squats(6 Each leg)

*choose a weight that you can focus on balance, you shouldent be falling left or right during these single leg squats. it should be an added burn after the back squats.

*if (185/125) is heavy or to light, scale up or doen to challenge yourself

For Time (20min Cap)

400m Run

50 Kb Lunges (53/35) 

400m Run 

50 Kb Swings (53/35)

400m Run 

50/40 Cal Ski

SWEAT

Coaches Warm Up

Every 5 min x 5 Rounds
400m Run
20 DB Box Step Overs (20" for everyone)

*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+

4 min. rest

10 min EMOM: (both in same min)
10 Russian KBS
10 Goblet Reverse Lunges
*Rather than sitting out a min, pick a sustainable number for you! 70/53/35 Pick one for the weight :)

1/8/2020

CROSSFIT

Coaches Warm Up 

Skill/Technique 

8min Amrap 

Cleans barbell work 

Weightlifting 

Every 60 Seconds x 6 Sets 

1 Squat Clean 

1 Hang Squat Clean

 Than

10min to establish 1 Rep Max Squat Clean for the day

Teams of 2 (22min Cap) 

5Rds (Goal should be to Sprint your turn) 

500m Row (250m Row Each)

20 Box Jump Over (10 Reps Each)

20 Burpees (10 Reps Each)

*Try your best to breath and find a rhythm when its your turn. rest periods shouldnt be longer than 30-1min so keep the pace up!

SWEAT

Coaches Warm Up

15 min to finish...
5 Rounds:
10 Pull-ups or 15 Ring Rows
10 Burpees
10 DB Push Press (50/35s)
Immediately into...
100 Ball Slams (30/20)

4 min. rest

15 min to finish...
4 Rounds
500m Row
20 DB Bench 45/20s+

Cash out:
A.) 50 Banded Pull Aparts
B.) 50 DB Lateral Raises
C.) 50 DB Front Raises
*Use between 5-15lb. DBs for B + C. A red or blue band should work well for part A.

1/7/2020

CROSSFIT

Coaches Warm Up 

Gymnastics 

A) Bar Hang 

4 Sets 

20 Second Bar Hang

20 Second Rest 

2 Sets Max Effort Bar Hang (dont go past 90 seconds) 

Rest 1min After each set 

*the goal here is to learn to create stability in your scapula/shoulder blades. It shoulde feel like your holding yourself up not like your hanging on your muscles 

B) Body Weight Strength

Every 90 Seconds 

5x5 Strict Chin Ups/ Pull-Ups w 3 Second Negative

(rx+ weighted )  (scale: Use hardest band possible) 

Metcon (18min Cap)

Buy In: 50 Sit Ups 

5Rds 

5 Hang Clean (115/80)

5 Push Press (115/80)

5 CTB Pull Ups (Rx+ BMU/ Scale: 12 Ring Rows)

200m Run 

Buy Out: 50 Sit Ups 

SWEAT

Coaches Warm Up

 

20 min to get as far as possible...
2-4-6-8-10...
DB Squat Cleans (35/25) (rx+ 50/35)
20 Wall Balls (20/14lb.)
100m KB Farmer Carry 70/53 *each hand

5 min. rest

For Time:
30-20-10
Cal Bike
DB Deadlifts 70/50
DB Russian Twists (L+R=1) 35/25
*15 min time cap

This looks SO fun! Enjoy :)

1/6/2020

CROSSFIT

Coaches Warm Up 

Strength 

Establish a 5 Rep max Back Squat 

Every 2:30min 

5 x 5 Back Squat (week 1) 

*The focus here should be on how you move the weight not how fast. Take the time to make sure to brace your body and move through your hips. If you think 2min is to much rest your probably not going heavy enough. Challenge yourself here think of using a 3 seconds down, 1 second up, breath at the top tempo. The 5 Reps should take you 25-30 seconds

Metcon 

5Rds (16min Cap) 

3 Wall Walks (Rx+ 50 Ft Hs Walk) (Scale: Bear Crawl)

10/7 Cal Bike 

15 Push Ups (Scale: 10-12 Reps) (rx+ 20 reps)

20 Walking Lunges (35/25) (Rx+ 50/35)

*Push Ups should be a big focus here, dont just do the reps focus on the quality of your rep. Ask a coach to show you how to scale by setting up a barbell 

SWEAT

Coaches Warm Up

Metcon

3 Rounds
1 min: Cal Ski
1 min rest
1 min: Burpee Box Jump Overs 24/20"
1 min rest
1 min: Cal Row
1 min rest
1 min: Toes to Bar/ V- Ups 
1 min rest
1 min: Cal Bike
1 min rest
1 min: Double Unders
1 min rest

You are going for MAX numbers on each station! You have to go HARD or it will not seem that bad. 1 minute of work x 1 whole minute of rest. Get ready to WORK!

Keep Track on total Calories for all 3 machines all 3 Rounds

1/2/2020

CROSSFIT

Coaches Warm Up 

15min Amrap 

10 Hip Thrusters 

10 DB Lunges 

Rest 90 Seconds

 

For Time 

10 Deadlifts (315/215)

1600m/1300m Row 

1600m/1300m Ski 

3200m/2600m (2/1.6mile) Bike 

Start on which ever machine is open but the deadlifts must be done first 

 

SWEAT

Coaches Warm Up

Core

7min Amrap 

1min Plank 

30 Second Side Plank Left 

30 Second Side Plank Right 

1 Min Hallow Body 

3min Max Effort

Choose TTB, Knees Toe Chest, Hanging Leg Raises, V-Ups

Metcon 

Every 7min. x 4 Rounds:
400m Run
20 DB Push Press (35/25)
20 Pull-Ups (25 Ring Rows/ 15 Pull Ups)
20 American KB Swings 53/35lb.

The first round is never hard, but these kind of workouts have a way of catching up big time *by round 3-4. Make sure you control your body on the Push Press and Pull Ups if they start looking sloppy lower the weight or reps. Same with the KB Swings 

* At the 6 min Mark Rest no matter what 

 

1/2/2020

CROSSFIT

Coaches Warm Up 

Every 2:30min x 5 Sets 

8 Bench Press 

8 Strict Pull Ups (Scale: 4-8 Reps/ 12 Ring Rows) 

 

16min Amrap

Buy in: 800m Run 

40 Double Unders 

30 Flutter Kicks 

20 Sit Ups 

10 Push Press (115/80) (rx+ 135/95)

 

SWEAT

Coaches Warm Up

Every 2min. 8 Rounds: (Legs and Abs)

10/7 Cals Assault Bike "buy in" for each round (Rx+12/9)
Round 1.) 14 Front Squats 95/65
Round 2.) 20 Sit-Ups
Round 3.) 14 Front Rack Lunges
Round 4.) 1min. Plank
Round 5.) 14 Back Squats
Round 6.) Side Plank (30sec. each side)
Round 7.) 25 Air Squats
Round 8.) 20 Reverse Sit-Ups

That's 16min.... Rest 5min and repeat on the row. 

I need you to be done around 1:40 for this to really work. If you go over that time you may not be able to have enough time to finish some of this stuff. It takes about 10-15sec. just to get off the bike and get to the station. Scale a few reps or cals if you have to.


 

12/31/19

CROSSFIT

Coaches Warm Up 

Teams of 2 

2020m Run W/ wallball (14/20)

1Mile Run + 400m Run + Gate and Back

20Rds of (i go, you Go) 

5 Hang Cleans (135/95) 

10 Push Ups 

15 Wall Balls (20/14)

*Try and go unbroken when its your turn

SWEAT

Coaches Warm Up

Teams of 2

2020m Run W/ wallball (14/20)

1Mile Run + 400m Run + Gate and Back

10Rds 

20 Cal Bike 

20 Burppees

*This is ment to be done fast lets shoot for under 30 write your time on the board simple and effective 


 

12/30/19

CROSSFIT

Coaches Warm Up 

10min Amrap

Technique/ Barbell Work 

Squat Cleans 

Weightlifting 

Every 90 Seconds x 3 Sets 

3 Squats Clean 

Every 2min x 3 Sets 

3 Squats Clean (Heavier Sets)

Metcon (18min Cap) 

Buy in: 1000m Row
7 Rounds:
7 Front Squats 115/75
7 Toes-To-Bar
7 Burpees

SWEAT

Coaches Warm Up

(0-20min.)
10 Rounds:
10 Cal Bike
10 Cal Row
*10 DB Thrusters (35/25)

Round 9: 9 DB Thrusters
Round 8: 8 DB Thrusters
Round 7: 7 DB Thrusters
All the way to 1 DB Thruster :)

(21-35min.)

10 Rounds:
30 Double unders
*10 Pull-Ups
*10 Push-Ups
*10 Air Squats

Round 9: 9 Pull-Ups, Push-Ups, Air Squats
Round 8: 8 Pull-Ups, Push-Ups, Air Squats
All the way to 1 Pull-Up, Push-Up, Air Squat

So both sections are essentially descending ladders. Pay attention to what changes and what doesn't!


 

12/27/19

CROSSFIT

Coaches Warm Up 

Every 2:30min x 5 Sets 

3 Sumo Deadlifts (For Weight- No touch n go) 

10 Russian KB Swings (70/53) (rx+ Add 2 Reps each set) 

Metcon 

5Rds

30 Double Unders (90 singles)

5 Burpees

3 Power Cleans (155/105)

200m Farmer Carry (53/35)

5Rds

30 Double Unders (90 singles)

5 Burpees

3 Power Cleans (155/105)

SWEAT

Coaches Warm Up

42min. to finish 

*Rest 

2-3min After each section 

25 Pull-Ups
50 Wall Balls 20/14
50 Calorie Row
50 Overhead Lunges with a 45/35lb bar

25 Pull-Ups
50 Box Jumps 24/20"
50 American KB Swings 53/35
25 Burpees


50 Overhead Lunges with a 45/35lb bar
50 Calorie Row
50 Wall Balls 20/14

25 Pull-Ups

 

25Burpees
50 American KB Swings 53/35
50 Box Jumps 24/20"

25 Pull-Ups


 

12/26/19

Merry Christmas Everyone! We hope you had an amazing holiday with your family and loved ones. Enjoy the next couple of day the New Year is around the corner so dont fall off the wagon. Don't forget to invite a friend for the rest of January bring a friend for free to try any class! Enjoy the workout and have a great week :) 

`

CROSSFIT

Coaches Warm Up 

Mobility Prep

Back Squats/ Front Rack 

Strength 

15 min to find a one rep max back squat 

 

Metcon

20 min cap 

5 rounds

400m run ‍

12 front squats 155/105

SWEAT

Coaches Warm Up

(0-10min.)
5 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row
30 Double Unders

(12-27min.)
10-9-8-7-6-5-4-3-2-1
Devil Press (35/25)
*200m Run after each set

(30-36min.)
Max Slam Balls 30/20lb.

The first section is just a fun heart pounder to get you get started. Do 50 Double unders if you feel as though you may finish fast.

Part 2 is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP :)

Part 3... "Can you get 100 or more reps??"

12/23/19

CROSSFIT

Coaches Warm Up 

Strength 

Back Rack Lunge (From the Rack) 

16min. to get 4-5 sets:
12 Back Rack Lunges (6 ea. leg)
Immediately into;
12 Lateral DB Goblet Lunges (6 ea.leg)
Rest 90sec.

Metcon (Total Rounds) 

3min. AMRAP
3 Power Snatch 95/65lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat for 4 rounds total

*Rounds 1+2: Power Snatch
*Rounds 3+4: Power Clean @135/95

Start where you left off for scoring. Make sure you move QUICK to change your weight for the cleans. Looks easy on paper, but these little 3min. bangers get nasty! 

SWEAT

Coaches Warm Up

4Rds

8min. Running Clock...
500m Row
100 Double Unders (200 singles) 
 25 DB Deadlifts 70/50s
Max Sit-Ups in remaining time
Rest 2min. after each 8 min running Clock 

12/20/19

CROSSFIT

Coaches Warm Up 

15min Amrap 

20 Kneeling Landmine Press 

90 Second Hallow Body Hold 

Rest 60-90 seconds 

Metcon

15min Amrap 

100 Flutter Kicks 

80 Single Arm Dumbell Presses (50/35)

60 Dumbell Step Ups (50/35) (24/20) 

40 Box Dips (rx+ 20 Matador Dips) 

20/15  Cal Bike 

SWEAT

Coaches Warm Up

9min. EMOM:
Min. 1) 20/15 Cal Row
Min. 2) Max Alt V-Ups 
Min. 3) Rest

*Yes 20/15 is the goal you want to go all out the first minute 

9min. AMRAP:
50 American KB Swings 53/35lb.
50 Wall Balls 20/14lb.
50 Sit-Ups (feet anchored around WB)

9min. EMOM:
Min. 1) 20/15 Cal Row
Min. 2) Max Alt V-Ups 
Min. 3) Rest

9min. AMRAP: (Start where you left off)
50 American KB Swings 53/35lb.
50 Wall Balls 20/14lb.
50 Sit-Ups (feet anchored around WB)

There is NO REST in this except for the 1min. sections in the EMOMs. I know that row is a little aggressive, but we never go that hard on the row and we have a 1min. rest right after. 

12/19/19

CROSSFIT

Coaches Warm Up 

Strength 

Every 2min x 6 Sets 

5 Front Squats (from the ground)

12 Push Ups 

Metcon (20min Cap)

Buy in: 25 Burpee Box Jumps 

6 Rounds 

12 Goblet Lunges (70/53)

12 Russian KB Swings  (70/53)

36 Double Unders 

SWEAT

Coaches Warm Up

Metcon

5min of Work/ 1min Rest 

2Rds

150 Double Unders
50 Barbell Push Press 75/55lbs.
1 Mile  Bike
50 Burpees
1000m Row

*Try and Complete two Rounds of this we will be working for 5 min resting for 1. After you rest Start back where you left off 

 

12/17/19

CROSSFIT

Coaches Warm Up 

Weightlifting

Every 90 Seconds x 6 Sets 

1 Power Clean 

1 Hang Clean 

*Drop the bar after the hang Clean 

1 Power Clean 

*Practice Re-setting and hitting a Strong Power Clean 

Teams of 2

4min Amrap x 6

40 Cals 

Max Power Cleans 

2min Rest 

Round 1: 155/105

Round 2: 185/115

Round 3: 225/130

SWEAT

Coaches Warm Up

Metcon (No Measure)

E3MOM x 12min 

Min 1:  12/9 Cal Row
Min 2: Max DB Bench Press 50/25s+
Min 3: 30 Alt. V-Ups 

2mi Rest 


E3MOM x 12min 
Min1: 12/9 Cal Assault Bike
Min 2: 10 DB Deadlifts 70/50s
min 3: 15 Box Dips

2min Rest 


E3MOM x 12min 

Min 1: 12/9 Cal Ski
Min 2: 15 Slam Balls 30/20lb
Min 3: 20 Box Step Ups 30/20lb
**advanced on the cardio? Do 15/12 cals

 

12/16/19

We still have equipment for sale! If your interested check out the stuff in the back. If see something you like take a pic and send to Coach Eric. Hope everyone had a great weekend lets finish this year off strong. Hope you guys enjoys the new equipment coming your way! #cfwcchristmas

CROSSFIT

Coaches Warm Up

Strength 

15min Amrap 

12 Alternating Back Rack Lunges (from the ground)

35 Double Unders (30 second DU Practice)

Rest 60-90 Seconds

Metcon (20min Cap) 

3Rds 

50 Sit Ups

40 Wall Balls (20/14)

30/24 Cal Row (25/20 Cal Bike) 

SWEAT

Coaches Warm Up

4 Rounds:
Min. 1) 10 Burpee Deadlifts (35/20)
Min. 2) 15 v-Ups 
Min. 3) 10 DB Clean n Jerks 35/20)
Min. 4) 15/12 Cal Bike Sprint (Rx+ 400+ Wats) 
Min. 5) Rest

Rest 3min. 

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

 

12/13/19

CROSSFIT

Coaches Warm Up

A) 10-20-30-40-50

Double Unders

5-10-15-20-25

Sit Ups 

B) Teams of 3 

3mile Bike  

2000m Row

100 Burpees

*1 Partner must Farmer carry kettlebells (53/35)

SWEAT

Coaches Warm Up

 

A)Teams of 2 

25min. to finish
50 Cals of Choice
40 American KB Swings 53/35
30 Cals of Choice
20 American KB Swings 53/35
10 Cals of Choice
20 American KB Swings 53/35
30 Cals of Choice
40 American KB Swings 53/35
50 Cals of Choice

*5 Burpees Each After EVERY station.
(So after you finish 50 cals, do 5 Burpees, then after 40 KB Swings, do 5 more burpees, and so on...)

B) 20-40-60-80-100

Singles

Flutter Kicks 

12/12/19

Christmas Party Tomorrow 7pm come down and enjoy some holiday fun with Family and Friends! 

Equipment Sale this Sunday 9am at the gym! 

CROSSFIT

Coaches Warm Up

Strength 

2:30min x 5 Sets 

5 Strict Press (from the ground)

30 Second Push Up Plank, Pike, or Handstand Hold

4Rds (18min Cap) 

300m Run

15 DB Strict Presses (35/20) (scale: Push Press)

20 DB Squats (35/20)

25 Wall Ball Sits Ups (rx+ GHD) 

SWEAT

Coaches Warm Up

(0-15min.)
3 Rounds:
25 Cal Row
25 Cal Bike
25 Barbell Overhead Squats 45/35lb. (scale; Back Squats)

(15-30min.)
200m Single Arm Farmer Carry 70/53
100 Overhead Walking Lunges 45/35lb Plate
200m Single Arm Farmer Carry 70/53

(30-36min.)
90sec. Plank
90sec. of Reverse Sit-Ups
60sec. Plank
60sec. of Reverse Sit-Ups
30sec. Plank
30sec. of Reverse Sit-Ups

Finish any piece early and you get rest! On the planks, stay on your elbows and squeeze your glutes! That will help engage your lower abs :)

On the Overhead Walking Lunges, just stay in place. Each time your knee touches the ground, it's 1 rep. L+R= 2

12/11/19

CROSSFIT

Coaches Warm Up

Skill/Barbell Warm Up 

16min Running Clock 

(0-8min) 

Deadlift Fundamentals

(8-16min)

Deadlift Warm Up 

Find a heavy Single 

Metcon

Teams of 2

10min Amrap 

14 Deadlifts (225/155)

30 Cal Bike / 40 Cal Row 

2min rest 

10min Amrap 

12 Deadlifts (275/195)

40 Cal Bike / 50 Cal Row 

2min Rest 

10min Amrap 

10 Deadlifts(315/215)

50 Cal Bike / 60 Cal Row 

 

SWEAT

Coaches Warm Up

Teams of 2: (Only 1 person works at a time)
30min. AMRAP:
100 Double Unders
100 Cals of Choice
80 Alt. DB Snatches 50/35s
80 Sit-Ups
60 DB Power Cleans 50/35s
60 Push-Ups
40 DB Russian Twists with your DB
40 DB Push Press 50/35s

*For the russian twist, its left + right equals 1.

12/10/19

CROSSFIT

Coaches Warm Up

Gymnastics/ Core 

Hand Stand Practice 

15Min Running Clock 

(0-10min) 

Practice With Coach

Fundamentals of a Handstand 

(10-16min)

6min Amrap 

20-30 Sec Handstand Hold/Push Up Plank

20 Shoulder Taps

30-60sec rest

Metcon

 18min Cap

2 Rounds 

20 Double Unders 

16 Alt Renegade Rows (35/20)

14 V- Ups (Scale: Knee Tucks, Sit Ups, Leg Raises) 

10 Box Jump (24/20)

 2Rds

20 Double Unders 

16 Alt Bent Over Rows (35/20)

14 V- Ups 

10 Box Jump

2Rds

20 Double Unders 

16 Double DB Hang Snatches (35/20)

14 V- Ups 

10 Box Jump

 

SWEAT

Coaches Warm Up

13 min. Amrap
200m Run
10 Back Squats (off the ground) 75/55 (rx+95/65)
  5 Burpee Pull-Ups (scale:Burpee to Target)

Rest 3min.

13 min. Amrap
200m Run

10 KB SDHP (53/35)
15 Wall Balls (20/14lb.)

rest 3min 

3Rds

30 Flutter Kicks 

30 Seconds PLank

100m Jog

12/9/19

To all our Members we want to thank you for another amazing year, in the next couple of months you will be seeing Coach Eric & Coach Baby make some major improvements to the gym. This will be from painting the gym, to getting new rigs, new equipment, overall a winter touch up for 2020! We hope you guys like the new set up and all the new equipment coming your way! 

Christmas Party is this Friday at 7pm! Come down and hang with us as we spread some fun holiday cheer to one another.

CROSSFIT

Coaches Warm Up

Skill Work 

Squat Cleans/ Front Squats  

3Rds (Barbell Work/Light Weight)  

3 Clean Deadlifts 

3 Hang Power Cleans

3 Hang Squat Clean 

3 Front Squats 

Metcon 

28min Amrap 

7 Squat Cleans (135/95) (Scale: Front Squats/Back Squats)

21/16 Push Ups (Try Unbroken Each time for quality) 

400m Run/ 450m Row  / .6mile Bike  

 

SWEAT

Coaches Warm Up

35min Running Clcok 

4min. of Rowing at (30sec HARD x 30sec EASY)

4min. AMRAP of this workout:
25 H.R. Push-Ups
50 Sit-Ups
Run 400m
75 Front Squats 75/55 or Kb Squats (70/53)
150 Double Unders (300 singles) 

4min. of Biking at (30sec HARD x 30sec EASY)

4min. of the AMRAP:
(Start where you left off)

4min. of Row Sprints (20sec HARD x 10sec EASY)

4min. of the AMRAP:
(Start where you left off)

4min. of Bike Sprints (20sec HARD x 10sec EASY)

1min. Rest Between Each Section

12/6/19

Reminder no classes this Saturday do the Competition being held at Whittier High school. We will have a total of 5 Teams competing come down and support your coaches and friends! Comp runs from 8am-4pm feel free to bring a lawn chair and maybe a blanket to stay warm.

CROSSFIT

Coaches Warm Up

5 Rounds: (0-20min.)
5 Sumo Deadlifts (Climbing)
12 GHD Sit Ups (15 Wall Ball Sit Ups) 
15/12 Cal Bike Sprint
Rest 90sec.

*Build to heavy 
*Should Give you about 4 min to complete a round plus rest 

*I don't want anyone starting part 1 without a decent weight on the bar. Make sure to warm

*Deadlifts do not have to be touch n go

*flex your glutes + your quads


(Rest 5min. before part 2 below)

Metcon (Time)

For Time: (25-36min.)
150 American KB Swings (53/35lb)
*5 HSPU's at the top of every minute
*Start with HSPU's

Time CAP: 11min.

SWEAT

Coaches Warm Up

 

Metcon (Time)

Can anyone finish this massive chipper in 35min?

10 Devil Press (35/25) (rx+ 50/35) 
20 Pull-Ups
30 Cal Assault Bike
400m Run
50 DB Russian Twists (35/25)
60 Cal Row
70 DB Push Press (35/25)
60 Cal Row
50 DB Russian Twists (35/25)
400m Run
30 Cal Assault Bike
20 Pull-Ups
10 Devil Press (35/25)

Post your times today!t 

*Left & Right equals 1 Rep on the Russian Twists.

12/6/19

Reminder no classes this Saturday do the Competition being held at Whittier High school. We will have a total of 5 Teams competing come down and support your coaches and friends! Comp runs from 8am-4pm feel free to bring a lawn chair and maybe a blanket to stay warm.

CROSSFIT

Coaches Warm Up

5 Rounds: (0-20min.)
5 Sumo Deadlifts (Climbing)
12 GHD Sit Ups (15 Wall Ball Sit Ups) 
15/12 Cal Bike Sprint
Rest 90sec.

*Build to heavy 
*Should Give you about 4 min to complete a round plus rest 

*I don't want anyone starting part 1 without a decent weight on the bar. Make sure to warm

*Deadlifts do not have to be touch n go

*flex your glutes + your quads


(Rest 5min. before part 2 below)

Metcon (Time)

For Time: (25-36min.)
150 American KB Swings (53/35lb)
*5 HSPU's at the top of every minute
*Start with HSPU's

Time CAP: 11min.

SWEAT

Coaches Warm Up

 

Metcon (Time)

Can anyone finish this massive chipper in 35min?

10 Devil Press (35/25) (rx+ 50/35) 
20 Pull-Ups
30 Cal Assault Bike
400m Run
50 DB Russian Twists (35/25)
60 Cal Row
70 DB Push Press (35/25)
60 Cal Row
50 DB Russian Twists (35/25)
400m Run
30 Cal Assault Bike
20 Pull-Ups
10 Devil Press (35/25)

Post your times today!t 

*Left & Right equals 1 Rep on the Russian Twists.

12/5/19

CROSSFIT

Coaches Warm Up

Every 3 Min x 4 Sets 

12 Dumbbell Bench PRess 

8 Dips (12 Box Dips) 

30 Second PLank (45/35)

 

AMRAP 25:

1 Mile Run 

50 Burpees

200 Double Unders 

*When you complete the 200 Double Unders there will be another 1 mile run :) 
 

SWEAT

Coaches Warm Up

AMRAP 30: 
Teams of 2
100 Calorie Row
100 American KB Swings (53/35)
100 Sit-Ups (Feet Anchored on KB)
100 Goblet Front Squats (53/35)
100 Toes-To-Bar or V- Ups
100 Box Jumps 24/20"

*Use the bike on the second round

Let's get a good warm-up in today with lots of stretching and lacrosse ball work. Get nice and loose! Then team up, talk strategy, get a few reps of everything in, and let's see how far you can get :)

 

12/4/19

CROSSFIT

Coaches Warm Up

Strength 

Week 4

Every 2:30min x 5 Sets 

8 Back Squats 

10 Hanging Leg Raises 

Teams of 2

12 AMRAP 
25 Toes to Bar

35 Wall Balls (20/14) (Rx+ 30/20)

45 Box Jump Overs

55 Dumbbell Snatches (50/35) (70/50) 

45 Box Jump Overs

35 Wall Balls (20/14)  (Rx+ 30/20)

25 Toes to Bar


Max Muscle-Ups (ADV), Pull-Ups (INT), Ring Rows (BEG) in time left remaining.

Rest 4 min 

6min Running Clock 

3min Row 

3min Bike 

SWEAT

Coaches Warm Up


(0-4min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
max Burpees

(4-8min.)
AMRAP:
8 DB Floor Press (35/20+)
8 DB Deadlifts 70/50s

(8-12min.)
1min. Plank on elbows
Immediately into;
12/10 Cal Row
12/10 Cal Bike
max Burpees

(12-16min.)
8 DB Floor Press (35/20+)
8 DB Deadlifts 70/50s

Rest 3min. Repeat Entire Cycle 1 More Time

Quality reps on the lifting sections. "Time under tension" is key. Don't rush the movement today. On the cardio, you may start on any piece you like after the plank! Wait till you see how hard those get ;)

12/2/19

CROSSFIT

Coaches Warm Up

Strength 

Every 2:30min x 5 Sets 

5 Front Squats 

15 Push Ups (Tempo 4 second Count, 2 up/2 down)

Metcon (2 score/ Cals & total thrusters)

18min Running Clock 

Buy In: 3min Cal Row or Bike 

2min Rest 

13min Amrap 

5 Thrusters (135/95) (rx+ 155/105)

300m Run

 

SWEAT

Coaches Warm Up

Metcon (No Measure)

10min. AMRAP:
400m Run
20 DB Hang Clean and Jerks (35/20)
15 Pull-Ups
Rest 3min


10min. AMRAP:

400m Row
20 DB Power Cleans (35/20)
15 TTB (15 v-ups)
Rest 3min


10min. AMRAP:
Bike 15/12 Cals
20 DB Thrusters (35/20)
15 Burpees

*Rest 3min. Between Sections
*Goal is 3 Rounds on each section. In fact, if you get 3 you can stop and get bonus rest.
*RX+ 50/35

.

11/27/19

CROSSFIT

Coaches Warm Up

Strength 

Week 3

Every 2:30min x 5 Sets 

8 Back Squats 

15 Sit Ups 

Metcon 

Teams of 2

20min Cap

3rds

200m Run/Row (.30 Bike) 

30 Box Jump Overs

3rds 

200m Run/Row (.30 Bike) 

20 TTB (20 leg raises Each)

3Rds 

200m Run/Row (.30 Bike) 

10 DB Snatches (70/50)

*Both team members must run the 200m 

*Expect it to rain if you dont want to run in the rain you can Row/Bike

Youll need two rowers or two bikes per team 

  

SWEAT

Coaches Warm Up

 (0-15min.)
10 Rounds:
10/7  Cal Row
  6 Burpee Box Jumps 24/20"

(18-33min.)
10 Rounds:
10/7 Cal Bike
10 DB Deadlifts 70/50s

(33-37min.)
Max Russian Twists with 25/15lb. DB

*Main focus is to try and finish those first 2 sections. Doesn't matter which one you start with. 

.

11/26/19

CROSSFIT

Coaches Warm Up

Strength 

Every 90 Seconds  x 6 Sets 

4 Deadlift 

3 Hang Cleans 

2 S2OH

Metcon (Score is your Slowest Time) 

Every 4MIn x 4 Sets 

12 Lateral Burpees Over Bar 

1Rd of DT

12 Deadlifts 

9 Hang Cleans 

6 S2OH (155/105)

  

SWEAT

Coaches Warm Up

 

Metcon 

0-10min.
1 Round:
1000m Row
50 Alt. DB Hang Snatches (35/25)
30 Hanging Leg Raises (Rx+ Toes-To-Bar)

10-15min.
50 Burpees

17-27min.
1 Round:
2/1.75 mile Bike
60 Single Arm DB Push Press (35/25) 
30 V- Ups 

17-35min.
100 Ball Slams 25/20lb.

.

11/25/19

CROSSFIT

Coaches Warm Up

Strength (Build to a heavy Thruster)

Every 2:30Min x 5 Sets 

3 Thrusters 

3 Front Squats 

15 Sit Ups 

Metcon (15min Cap) 

100 Cal Row (80 Cal Bike /Ski)

75 Wall Balls (20/14)

50 Pull Ups 

25 Goblet Squats (70/53)

  

SWEAT

Coaches Warm Up

 

Metcon 

A)10min Armap 

300m Run 

5 Pull-Ups

10 Push Ups 

15 Air Squats 

 

B) 28min Cap 
60 Calories
50 Wall Ball (20/14)
40 Calories
30 Pull-Ups

3min Rest 

60 Calories
50 American KB Swings 53/35
40 Calories
30 Push-Ups

For the calories, you may choose any piece of equipment you like (Row, ski, or bike). You just have to stick with it for the whole piece. Then on round 2, you should choose a different cardio piece.

.

11/22/19

CROSSFIT

Coaches Warm Up

Strength 

5 Rounds: 15min Cap
8 Bench Press (135/75)
 2 Rope Climbs or 5 Strict Chin Ups 
35 Double unders
Rest 1 min 


*Trust me when I say that you are going to need that 1min. rest! The pump is about to get REAL.
*RX+ is 165/85
*RX++ 185/100
*OR whatever is hard, but unbroken!

Metcon (15min Cap) 

5Rds 

9 Push Jerks (115/80) (rx+ 135/95) 

9 Hang Cleans (115/80)

12 Kb Deadlifts (70/53)

  

SWEAT

Coaches Warm Up

 

15min. to finish...
50 Wall Balls (20/14)
40 Sit-Ups
30 Cal Row
20 Box Jumps 24/20
10 Devil Press (35/20)
20 Box Jumps 24/20
30 Cal Row
40 Sit-Ups
50 Wall Balls (20/14)

On the 20min. mark... Hit it again with half the reps with a 8min. Time CAP.

At the 30min. mark...
5min. AMRAP:
5 KB Squat Clean 70/53/35
10 Push-Ups

.

11/21/19

CROSSFIT

Coaches Warm Up

Skill 

Clean n Jerk

WOD 

Interval Training (i go , you go) 

17min Running CLock 

Teams of 2: Total Cals Rowed 

3min Each 

2min Each  

1min Each 

1min Each 

30 seconds  

30 seconds  

30 Seconds 

 

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

* Similar to last week on the bikes. Focus on a balanced pull during your turn. Think of keeping a strong posture through your shoulders/Upper back while you drive with your legs.  You shouldn't be burnt out in the first 30 seconds.

 

Here are cals an Hr to shoot for

3min- 1400+/1000+

2min- 1500+/ 1100+

1min- 1600+/ 1200+

30 sec- 1700+/ 1300+

*if your just learning to row make it a point to try and learn how to pace on the rower. This will help you learn how to breath in workouts.

Controlling your heart rate and generating power are key to strong power output for this workout

At the 17min Mark 

Rest 8 MInutes 

 At the 25min Mark

10min Running Clock 

Every 30 Second x 8 sets

1 Power Clean N jerk 

*Use these sets to build up in weight 

*Stay Light maybe even repeat a few weights 

Every Minute x 6 sets

1 Power Clean n Jerk 

*use these sets to find a 1Rm for the day 

*your body is going to be tired so make sure to recover and have confidence in your lifts 

*If your not good at lifting under fatigue find one challenging weight and go for 6 strong attempts 

  

SWEAT

Coaches Warm Up

 

Metcon (No Measure)

Every 3min. x 6 Rounds:
15/12 Cal Row
10 Pull-Ups
10 DB Bench Press (35/20+)

Rest 5min.

Get as far as possible in 10min...
10-20-30-40-50
Russian KB Swings (70/53)

Push Ups 
Ring Rows 

.

11/21/19

CROSSFIT

Coaches Warm Up

Skill 

Clean n Jerk

Weight Lifting (Find 1 Rep For the Day) 

Every 30 Second x 6 sets

1 Power Clean N jerk 

Every Minute x 6 sets

1 Power Clean n Jerk 

Metcon 

5Rds 

9 Push Jerks (115/80) (rx+ 135/95) 

9 Hang Cleans (115/80)

12 Kb Deadlifts (70/53)

  

SWEAT

Coaches Warm Up

 

Metcon (No Measure)

Every 3min. x 6 Rounds:
15/12 Cal Row
10 Pull-Ups
10 DB Bench Press (35/20+)

Rest 5min.

Get as far as possible in 10min...
10-20-30-40-50
Russian KB Swings (70/53)

Push Ups 
Ring Rows 

.

11/19/19

CROSSFIT

Coaches Warm Up

Strength 

5 Sets (week 2 of 4) 

Every 2:30min 

8 Back Squats 

30 Second Plank (45/35) 

*Focus on either trying to start at a heavier weight than last weak or work up to weight +5-10lbs heavier than last week 

Metcon (18min Cap)

100 Double Unders 

80 Goblet Lunges (70/53)

60 Wall Ball Sit Ups (20/14)

40 Russian Kb Swings (70/53)

20 Burpee Pull Ups 

*For the wallball sit ups throw the wall ball at the wall catch it and absorb the catch into your next sit up

SWEAT

Coaches Warm Up

A)7min Amrap

800m Run 

Max Effort Burppes 

B)5 Rounds:
Min. 1) 60 Double Unders (120 Singles) 
Min. 2) 15 Goblet Squats (70/53)
Min. 3) 1 Sled Push
Min. 4) 12/9 Cal Ski (rx+ 15/12)
Min. 5) Max Plate Sit-Ups 45/35lb
Min. 6) Rest

.

11/19/19

CROSSFIT

Coaches Warm Up

Skill Work

12min Amrap 

Rope Climbs 101 

* Take 12min to practice rope climbs with coach 

8min Amrap 

TTB Practice 101

Metcon 

24min Amrap 

400m Row 

4-8-12-16-20-24

Box Jump Overs (24/20)

TTB (Scale: Leg Raises x 2)

1-2-3-4-5-6 

Rope Climbs (Scale: Strict Chin Ups by 3's) 

*If you somehow finish the 6 Rope Climbs Write your time on the Board!

SWEAT

Coaches Warm Up

20min Running Clock 

EMOM x 5min.
12/9 Cal Row (rx+ 15/12)
EMOM x 5min.
10 DB Deadlifts (70/50)
EMOM x 5min.
10/8 Cal Bike (rx+ (12/9)
EMOM x 5min.
12 Box Jumps 24/20" (Rx+ 15 Reps)

Rest 5min.

10min. EMOM:
Odd: 1min. Plank
Even: Max Russian KB Swings 70/53
*Shoot for 20+ Swings

On section 1 you may start anywhere. No rest between each 5min. Section. Make sure BOTH sides of those DB deadlifts touch the ground :)

11/18/19

CROSSFIT

Coaches Warm Up

Skill

Cluster 

Strength (Build to Heavy) 

Every 90 seconds x 8 Sets 

1 Squat Clean 

1 Thruster

1 Cluster  (scale:  3 Front Squats or 3 Thrusters) 

*Use a weight you can focus on technique for the first three sets. This should become challenging by set 4

Metcon

16min Amrap 

3 Thrusters (115/80)

10 DB Snatches (50/35)

200m Run 

*Thrusters will go 3-6-9-12-15...etc. run and DB Snatches stay the same

*your score is total thrusters completed 

SWEAT

Coaches Warm Up

1.) 4min. AMRAP:
      Row 30/20 Cals
      Max DB Thrusters 35/25
*Rest 2 min between each amrap 


2.) 4min. AMRAP:
      25 Burpees
      Max Wall Balls 20/14

3.) 4min. AMRAP:
      Bike 30/20 Cals
      Max Push-Ups

4.) 4min. AMRAP:
      25 DB Thrusters 35/25
      Max Cals on the rower

5.) 4min. AMRAP:
      25 Wall Balls
      Max Burpees

6.) 4min. AMRAP:
      25 Push-Ups
      Max Cals on the bike

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long... Gotta move!

11/15/19

CROSSFIT

Coaches Warm Up

Strength 

15min (Pick Weight Accordingly)

30 Sec Work/ 30 Sec Rest 

Min 1: incline DB Row

Min 2: Incline Db Bench 

Min 3: Double Unders 

* No singles practice doubles for 30 Seconds

*Your welcome to start light and move up by round 3 you should be at your working weight 

* to create the incline stack 2-3 plates and use a flat bench 

Metcon (weight) 

16min Amrap 

Buy In : 200/150m Row 

*Per Attempt*

@

Complex 

1 Hang Squat Clean

1 Front Squat 

1 Thruster 

SWEAT

Coaches Warm Up

20min. to finish....
600m Row
50 American KB Swings 53/35lb.
40 Box Jumps 24/12"
30 Push-Ups
20 SDHP's 95/65lb.
30 Push-Ups
40 Box Jumps 24/12"
50 American KB Swings 53/35lb.
600m Row

(25-30min.)
5 Rounds:
20sec. of Plate Sit-Ups
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest

(31-36min.)
Max Slam Balls 30/20lb.

Not much time between section 2 and section 3, so be sure to have that Slam Ball ready to go!

11/14/19

CROSSFIT

Coaches Warm Up

Core (12min Cap) 

4 Rounds: Dont Rush your abs should burn!!

15 V- Ups 

30 Flutter Kicks 

30 Second Plank (45/35)

1MIN REST 

Metcon (20min Cap) 

4 Rounds 

400m Run 

2 Rds

8 Pull Ups (Rx+ 6 BMU) (scale: 10 Ring Rows)

12 Ball Slams (25/20)

16 Box Step Ups (24/20)

 

SWEAT

Coaches Warm Up

35min. to get as far as possible...
10 Toes-To-Bar or 15 V- Ups 
_
10 Toes-To-Bar
25 Cals of your choice
_
10 Toes-To-Bar or 15 V- Ups 
25 Cals of your choice
50 Alt. DB Snatches (35/25)
_
10 Toes-To-Bar or 15 V- Ups 
25 Cals of your choice
50 Alt. DB Snatches (35/25)
75 Wall Balls (20/14)
_
10 Toes-To-Bar or 15 V- Ups 
25 Cals of your choice
50 Alt. DB Snatches 45/30lb.
75 Wall Balls (20/14)
100 Double Unders

This is called "accumulating" style. You keep adding onto the original movement, but everything starts over each time.

There is NO REST between sections. Go in order, just as it's written.

Can you finish it?

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)