WOD

Posted: April 18, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================

CrossFit Chula Vista – WOD

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Warm-Up (No Measure)

Run 400M, 10 each X2 Squats, Sit-Ups, Back Ext., Pull Ups, Push-Ups

Bench Press (3 Reps EMOM for 5 Minutes @ 60% 1RM)

Metcon (Time)

3 Rounds for Time:

5 HSPU

10 Squat & Toss Ball Over Head

then Ball Slam 40/30

200M Run with Ball

WOD

Posted: April 17, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================

CrossFit Chula Vista – WOD

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Snatch warm-up (No Measure)

200M run

10 pvc pipe passthroughs, 3min t-spine and lat smash MOB,10 iron cross,hip thrust,scorpions.

Burgener warm-up for Snatch.

Skill

Snatch Progressions

High Hang Position:

Muscle Snatch X 3

Power Snatch X 3

Power Snatch to OHS X 3

Snatch X 3

Mid-Thigh Position:

Muscle Snatch X3

Power Snatch X3

Power Snatch to OHS X3

Snatch X3

Bottom Position:

Muscle Snatch X3

Power Snatch X3

Power Snatch to OHS X3

Snatch X 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Buy In: 50 Double Unders

10 Snatches 95/65

10 KB swings 52/36

WOD

Posted: April 16, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================

CrossFit Chula Vista – WOD

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(No Measure)

Skip rope 3 min alternating 10 skips each leg.

Crossover symmerty activation.

10 arm circles,

10 arm swings

10 pvc pipe pass throughs

3 Rounds

Hollow Body Holds 50 seconds

Shoulder Bridge 50 seconds
5 barbell shoulder press.

5 x 40%

5X 50%

Shoulder Press (3 x 70%,75%,80%,85%,90%)

Metcon (Time)

2 rounds for time

15 Toes to Bar

15 Ring push-ups

EWOD

3 x 10 ring rows, work on false grip.

WOD

Posted: April 15, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.

CrossFit Chula Vista – WOD

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Row Warm-Up and Mobility (No Measure)

Row 500M

2 minutes each: Shoulder capsule mobilization,

Overhead Banded Distraction

then switch sides

2 minutes each: Banded Ankle, Anterior Hip Stretch,

Banded Pigeon Pose,

Posterior Hip Stretch

then switch sides

Viking (Time)

For Time:

1000 M Row to Shore

800 M Run to Battle with Sledgehammer as your weapon and 10# plate as your shield

100 Alternating Tire Chops RAID

800 M Run Back to Boats with Sledgehammer as your weapon and 10# plate as your shield

1000 M Victory Row to Ship

WOD

Posted: April 14, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.
************************
Today is the 100th day !!!! What have you accomplished so far?

CrossFit Chula Vista – WOD

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Back Squat Warm-Up (No Measure)

Row 20 Calories, 10 ea: Inchworms, Ring Rows (tempo 3-1-2), Push Ups, Tuck Crunches, Arch Rocks, Wall Squats

Back Squat (3 @ 70%,75%,80%,85%,90%)

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

WOD

Posted: April 13, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class every Saturday @ 8 am.
Yoga class every Sunday @ 11:30 am.
************************
Today is the 100th day !!!! What have you accomplished so far?

CrossFit Chula Vista – WOD

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CFCV Warm-Up (No Measure)

Run 200M Forward

Run 200M Backward

10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats, Walking Forearm to Instep with Lateral Hamstring Stretch

1 min plank holds: Front, Right Side, Left Side, Back

Push Press (7 x 3 reps @ 50% of your 1 rm EMOM)

Metcon (Time)

3 rounds for time of

10 push press 115/ 75

10 burpees ,6 in above your reach.

20 walking lunge steps.

EWOD

10 min practice

front lever tuck

one leg front lever

on rings or pull-up bar.

WOD

Posted: April 11, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class this Saturday @ 8 am.
This Saturday 4/11 , training in the park.
**********************************
Congratulations to Josh Swafford – Athlete of the Month for April
**********************
Congratulations to the Winners of the CFCV CF Open WOD competition: Men: 1st place Chris M., 2nd place Javier V., and 3rd place Thomas H. Women: 1st place Sarah V., 2nd place Leah C., and 3rd place Vanessa R. Prizes are: 1st place $100 Gift Card Rogue, 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 .
Today is the 100th day !!!! What have you accomplished so far?

CrossFit Chula Vista – WOD

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(No Measure)

5min Row/AirDyne/ @ 75% – hard sprint last 10 sec of each minute

15/side Arm Circles- forward and reverse

10/side Arm Swings

1x 25yd Bear Crawl – Forward

1x 25yd Bear Crawl – Backward

1 x 25 yd Lunge with Twist

10/each way Hip Circles

Ring rows-ring dips (5 rounds)

5 rounds not for time of

5 ring rows x 2121 tempo,rest 20 sec.

Then

5 ring dips x 32×1 tempo,rest 20 sec.

Handstand Push-ups (3 x 10 reps)

If you are unable to do handstand push-ups, do handstand holds for max effort

3x

Core Strength

Straddle Hollow Body Holds

3 X 20 seconds

Table Rocks

3 X 10

Fun on Friday

Posted: April 10, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class this Saturday @ 8 am.
This Saturday 4/11 , training in the park.
**********************************
Congratulations to Josh Swafford – Athlete of the Month for April
**********************
Congratulations to the Winners of the CFCV CF Open WOD competition: Men: 1st place Chris M., 2nd place Javier V., and 3rd place Thomas H. Women: 1st place Sarah V., 2nd place Leah C., and 3rd place Vanessa R. Prizes are: 1st place $100 Gift Card Rogue, 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 .
Today is the 100th day !!!! What have you accomplished so far?

CrossFit Chula Vista – WOD

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Deadlift Warm-Up (No Measure)

2 Minutes Double Under Practice

10 leg swings front, side and back,

10 banded lateral steps right and left,

10 each: squats, back extensions, tuck crunches.

5 barbell complex:

deadlift, power clean, front squat, push press.

Deadlift (5 @ 65%,70%,75%,80%85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

15 Box Jumps 24/20

50 Double Unders

EWOD

weighted hip thrust 45/25 lb plate,3 x 5

WOD

Posted: April 8, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class this Saturday @ 8 am.
This Saturday 4/11 , training in the park.
**********************************
Congratulations to Josh Swafford – Athlete of the Month for April
**********************
Congratulations to the Winners of the CFCV CF Open WOD competition: Men: 1st place Chris M., 2nd place Javier V., and 3rd place Thomas H. Women: 1st place Sarah V., 2nd place Leah C., and 3rd place Vanessa R. Prizes are: 1st place $100 Gift Card Rogue, 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 .

Main – WOD

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Row Warmup (No Measure)

500M Row

10 Leg Swings (left-right/front-back)

10 Kick Ups

15 Supine Ring Rows

20 Elbow to Instep

10 Push Press 45 lb

Shoulder Press (5 reps at 65%,70%,75%,80%,85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

Row 500M

10 K to E

20 Wall Ball Shots 20/14

WOD

Posted: April 7, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class this Saturday @ 8 am.
**********************************
Congratulations to Josh Swafford – Athlete of the Month for April
**********************
Congratulations to the Winners of the CFCV CF Open WOD competition: Men: 1st place Chris M., 2nd place Javier V., and 3rd place Thomas H. Women: 1st place Sarah V., 2nd place Leah C., and 3rd place Vanessa R. Prizes are: 1st place $100 Gift Card Rogue, 2nd place 1 Session with Dr. Chris Garcia, 3rd place $50 .

Main – WOD

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(No Measure)

Skip rope 2 min alternating 10 skips each leg.

Turkish Get Ups 3 X 3 med weight

then…

3 Rounds

Hollow Body Holds 50 seconds

Shoulder Bridge 50 seconds

Burgener warm up for the snatch.

Metcon (Time)

5 rounds for time of

10 power snatch 95/75/65

10 burpees over barbell

100 m sprint ( 50 out and back)