WOD

Posted: May 6, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
Want to go to the Regionals??? CF Regionals is at the Del Mar Fairgrounds 5/13-5/15. CFCV is putting together a “Road Trip” to watch the comeptetion on Sunday, May 15th. If you are interested in going sign up at the front desk and we can go as a group.
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Focus Aid ,we are taking orders by the(24can) case. $55 tax include.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up # 4 (No Measure)

2 min ,you choose-Double unders,Assult bike,Row.

10 each: Hip Circles,

Groiners,

Ring Rows, 3-2-1 tempo

Good Mornings with bar,

Dimel Deadlifts with bar,

Push Presses with Bar.

Bi-Lateral KB Deadlifts (3 X 5 each leg AHAP)

Metcon (AMRAP – Rounds and Reps)

Advanced

10 min AMRAP of

5 CTB pull ups

10 Clapping push ups

15 Jumping air squats

Metcon (AMRAP – Rounds and Reps)

Intermediate

10 min AMRAP of

5 pull ups

10 hand realease push ups

15 jumping air squats

Metcon (AMRAP – Rounds and Reps)

Scaled

10 min AMRAP of

5 Ring rows

10 Push ups

15 Air squats

The Angry Mexican

Posted: May 5, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
Want to go to the Regionals??? CF Regionals is at the Del Mar Fairgrounds 5/13-5/15. CFCV is putting together a “Road Trip” to watch the comeptetion on Sunday, May 15th. If you are interested in going sign up at the front desk and we can go as a group.
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax include.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Barbell Complex Warm-Up (No Measure)

Skip rope 3 minutes – 10 skips rt./10 skips left

10 each: Pull Ups, Push Ups, Sit Ups and Squats

Glute Activation with band and 10# plate

5 reps of barbell complex – with just barbell

dead lift

power clean

front squat

push press.

Barbell Complex (2 EMOM for 7 Minutes 95/65/45)

Deadlift,

Power Clean,

Front Squat,

Push Press

Metcon (AMRAP – Rounds and Reps)

“The Angry Mexican”

AMRAP 20 Minutes

5 Box Jumps 24/20

5 Burpees

5 Deadlifts 115/95/65

5 Hang Power Cleans 115/95/65

5 Thrusters 115/95/65
Bonus Points for Wearing Your Sombrero!!

Happy Cinco De Mayo!!

WOD

Posted: May 4, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
Want to go to the Regionals??? CF Regionals is at the Del Mar Fairgrounds 5/13-5/15. CFCV is putting together a “Road Trip” to watch the comeptetion on Sunday, May 15th. If you are interested in going sign up at the front desk and we can go as a group.
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax include.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

ROM WOD

Snatch Warm-Up (No Measure)

10 Each: Cat/Cows,

Arm Swings,

Arm Circles,

Iron Cross,

Scorpions,

Leg Swings

2 Minutes T-Spine and Lat Smash Rollout

Snatch progressions x 3 w/barbell

Squatting Quad Muscle Snatch

Squatting Quad Power Snatch

Squatting Quad Power Snatch to OHS

Squatting Quad to Snatch

Snatch (5 @ 65,70,75,80 and 85%)

EWOD

100 ABS

WOD

Posted: May 3, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
Want to go to the Regionals??? CF Regionals is at the Del Mar Fairgrounds 5/13-5/15. CFCV is putting together a “Road Trip” to watch the comeptetion on Sunday, May 15th. If you are interested in going sign up at the front desk and we can go as a group.
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax include.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Dynamic-warm up (No Measure)

25 yds of

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

Scorpion

Mini band glute activation.

Warm-up

Warm-up (No Measure)

3 rounds NFT

3 Static open and close

+5 beat swings +

3 strict pull-ups( no kip)

400m,wall ball,pull-ups (Time)

For Time

Run 400 m

50 wall ball shots 20#

30 pull-ups

Run 800 m

30 pull-ups

50 Wall ball shots

Run 400 m

WOD

Posted: May 2, 2016 by RSM in WOD


Announcements

==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Overhead Squat Warm-Up (No Measure)

Run 200M

Banded Shoulder Tricep Stretch

T-Spine Rollout/Lat Smash – 2 Minutes

10 each:

Pullups,

Push Ups,

Sit Ups

20 Wall-facing Squats with PVC

Overhead Squat (5 @ 65,70,75.,80,85%)

Metcon (AMRAP – Reps)

3 Rounds for Reps

1 minute at each station

Battling Ropes

Assault Bike

Ketttlebell Swings 1.5/1

Hollow Body Rocks

Arch Rocks

Cumulative Count of Reps – Rest 1 Minute after Each Round

WOD

Posted: April 30, 2016 by RSM in WOD

Announcements

***************
Want to improve your Olympic Lifting? Come join us on Thursdays from 5-6pm and Saturdays 10-11am. First class is free so try it out!!
==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++
We are excited to be offering a new program to you! It is called the ROMWOD. ROMWOD stands for Range Of Motion Workout Of the Day. It is designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. This new program is included in your membership :)

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

Run 200M

15 reps of each of the following:

Beat Swings

Ring Rows

Push Ups

Sit Ups

Squats

Glute Activation – Mini Band with 10# plate

Back Squat (3 EMOM for 5 minutes @ 70% 1 RM)

Metcon (Time)

ADVANCED:

3 Rounds for Time:

Buy In: 400M Run

5 Chest to Bar Pull-Ups

10 Clapping Push-Ups

15 TTB

Cash Out: 400M Run

Metcon (Time)

INTREMEDIATE:

3 Rounds for Time:

Buy In: 400M Run

5 Pull-Ups

10 Hand Release Push-Ups

15 Knees to Elbows

Cash Out: 400M Run

Metcon (Time)

SCALED:

3 Rounds for Time:

Buy In: 400M Run

5 Ring Rows

10 Push-Ups

15 Knees Up

Cash Out: 400M Run

WOD

Posted: April 28, 2016 by RSM in WOD

Announcements

***************
Want to improve your Olympic Lifting? Come join us on Thursdays from 5-6pm and Saturdays 10-11am. First class is free so try it out!!
==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++
We are excited to be offering a new program to you! It is called the ROMWOD. ROMWOD stands for Range Of Motion Workout Of the Day. It is designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. This new program is included in your membership :)

CrossFit Chula Vista – WOD

View Public Whiteboard

ROM WOD

Warm-up (No Measure)

2 min -row run bike skip rope

10 leg swings

30 squats

20 sit-ups

15 push ups

10 pull ups

Metcon (Time)

ADVANCED

For Time:

90 Burpees

to a 12″ reach

Metcon (Time)

INTERMEDIATE

For Time:

60 Burpees

to a 12″ reach

Metcon (Time)

SCALED

For Time:

30 Burpees

to a 12″ reach

WOD

Posted: April 27, 2016 by RSM in WOD

Announcements

***************
Want to improve your Olympic Lifting? Come join us on Thursdays from 5-6pm and Saturdays 10-11am. First class is free so try it out!!
==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++
We are excited to be offering a new program to you! It is called the ROMWOD. ROMWOD stands for Range Of Motion Workout Of the Day. It is designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. This new program is included in your membership :)

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV Warm-Up (No Measure)

Run 200M

10 each:

Pull-Ups,

Push-Ups,

Sit-Ups,

Squats

Waiter:s walk with 36/26 kb – 25 meters X2 each side

Sliders down and back x 2

3 minutes on foam roller – thoracic spine/lat smash

1 min shin rollout

Snatch DL + Power Snatch (5 x 3 reps EMOM at 40% of your 1 RM)

Metcon (AMRAP – Rounds and Reps)

For Max rounds

Advanced

Power snatch 135/115

100 m sprint ( 50 down and back)

adding 1 snatch each round

20 min time cap

Metcon (AMRAP – Rounds and Reps)

For Max rounds

Intermediate

Power snatch 115/95

100 m sprint ( 50 down and back)

adding 1 snatch each round

20 min time cap

Metcon (AMRAP – Rounds and Reps)

For Max rounds

Scaled

Power snatch 95/65

100 m sprint ( 50 down and back)

adding 1 snatch each round

20 min time cap

WOD

Posted: April 26, 2016 by RSM in WOD

Announcements

***************
Want to improve your Olympic Lifting? Come join us on Thursdays from 5-6pm and Saturdays 10-11am. First class is free so try it out!!
==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Squat warm-up (No Measure)

3 Minutes Double Under Practice

10 each:

leg swings front to back, side to side

squats

squat to stand

burpees

Glute Activation:

10 Banded Lateral Steps (R)

10 Squats

10 Banded Lateral Steps (L)

10 Squats

Front Rack Lunge (7 x 2 EMOM @135,115,95,65)

Fun With Kettle Bells :) (Time)

Fun With Kettle Bells :)

5 Rounds for Time

Repeat KB Complex 3X

2p/1.5/1 p

KB Swing,

KB High Pull,

Goblet Squat

Plus

20 Tuck Crunches

each round

WOD

Posted: April 25, 2016 by RSM in WOD

Announcements

***************
Want to improve your Olympic Lifting? Come join us on Thursdays from 5-6pm and Saturdays 10-11am. First class is free so try it out!!
Sunday Classes – 9AM Yoga, 10AM-2PM Get Your Swoll on Sunday!!
==========================================
On Ramp starts Mon. May the 2 , if you refer someone and they
sign up for On Ramp you:ll get $50 dollars off of your membership.
For 1 month.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up (No Measure)

You choose

3 min Row,Assault bike,run ,skip rope.

Crossover symmerty activation

15 Each:

Arm Circles,

Arm Swings,

Push Ups,

Pull-Ups,

Passthroughs

10 Overhead Plate Press 5/2.5

10 Reverse Flies 5/2.5

Bench Press warm up

5 x 40%

3 x 60%

2 x 70%

Bench Press (15 min to build to a 1 rep Max)

Death By Pull-ups (AMRAP – Reps)

Death By Pull-ups

With a continuously running clock perform:

1 Pull-up in the first 1 min,

2 Pull-ups in the second 1 min

3 Pull-ups in the third 1 min … Continuing this for as long as you are able.
If the chin does not go over the bar , it is no rep.