WOD

Posted: October 22, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger
*******************
No flexibility Friday 10/24.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – WOD

View Public Whiteboard

Warm-Up (No Measure)

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

Muscle Snatch (10 x 3 @ 60% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of

25 tire chops ( RT & LF) = 1

15 t.t.b

10 ring dips

5 thrusters 115/95/65

EWOD

L hang 3 x 20s

CrossFit Chula Vista
821 Kuhn Dr. Suite 106 Chula VistaCA91914 USA 
 • 619-934-9934

NO FLEXIBILITY FRIDAY ON FRIDAY, 10/24.

Posted: October 21, 2014 by admin in Events

No flexibility Friday classes this week.

MONSTER MASH AT THE BOX

Posted: October 21, 2014 by admin in Events

Dress in costume on Friday, 10/31!  Come on in for the fun Halloween WOD and have some Halloween Treats!  Prizes for best costumes!

WOD

Posted: October 21, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger
*******************
No flexibility Friday 10/24.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!

Main – Chicharrones

View Public Whiteboard

(No Measure)

400m Run

2 min/side Ankle Mobility Stretch- Banded

2 min/side Banded Shoulder Posterior Capsule Mobilization with Kettlebell

2 min/side Spinal Rotation mobilization- Banded

2 min/side Hip internal rotation stretch- Banded

400m Run
3 sets not for time:

3-5 Unbroken Muscle Ups (Progression / TechniqueWOD: Strict andKipping) (negatives if can’t do muscle up)

8-10 GHD Situps (Progression/TechniqueWOD) @ 30X0

4-6 Pistols (Progression / TechniqueWOD)/leg

Metcon (Time)

8 min @ 80%

4 Handstand Pushups (TechniqueWOD: Handstands and HSPUs)

8 KB Swings (TechniqueWOD), 70/53#

12 Box Jumps, 24/20”

24 Double Unders (Progression / TechniqueWOD)

4 min rest

Metcon (Time)

8 min @ 80%

Run 200m

7 GHD Situps (Progression/TechniqueWOD)

14 Overhead Squat (TechniqueWOD), 45/35#

4 min rest

Metcon (Time)

8 min @ 80%

Row 200m

5 Burpees (Progression – TechniqueWOD) over Erg

WOD

Posted: October 21, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger
*******************
No flexibility Friday 10/24.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!

Main – WOD

View Public Whiteboard

Warm-Up (No Measure)

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

Snatch Pull (7 X 2 EMOM @ 60%)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

EWOD

Single leg hip thrust,alternate legs,3 x 10 reps.

WOD

Posted: October 20, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger

Main – Chicharrones

View Public Whiteboard

(No Measure)

Snatch Position Stretches

Hold each Position for 10 sec x 3 sets:

1) Quad Snatch Position

2) Standing Overhead Position

3) Overhead Squat Position
A. Snatch (Overview and Positions 1,2,3,4,5) x 1, 10 min EMOM, start @ 50% and add 5%/min

**If no fails, continue as high as possible off the clock

B. Clean (Overview and Positions 1,2,3,4,5) & Jerk (Overview and TechniqueWODs: 1,2)-x 1, 10 min EMOM, start @ 50% and add 5%/min

**If no fails, continue as high as possible off the clock

C. Front Squat (TechniqueWOD) @ 15X1, build to a 1RM, then take 5% off for 1 then 10% off for 1

D1. Dragon Flags @ 50X0- 4 x 4-5 reps, rest 30 sec

D2. Weighted Back Extensions @ 4022, 4 x 10-12, rest 30 sec

WOD

Posted: October 20, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger

Main – WOD

View Public Whiteboard

CFCV Warm-Up (No Measure)

Skip rope 2 min,alternating 10 single skips each leg.

10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats, Walking Forearm to Instep

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

Snatch Grip Deadlift (7 x 2 , EMOM 135,115, 95 lb)

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.

EWOD

100 double unders

Sat

Posted: October 18, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger

Main – Chicharrones

View Public Whiteboard

(No Measure)

Warm-up

2 min/side Ankle Mobility Stretch- Banded

2 min/side Hip Flexor stretch with band

Then

1 x 25yd Walking Groiner Stretch

1 x 25yd Sideways Shuffle/each way

1 x 25yd stepping hamstring stretch

1 x 25yd Fast Skips

1 x 25yd Lunge with Twist

1 x 25yd Butt Kickers

1 x 25yd Fast Feet

5/side T-Pushups

10 Ring Rows

Metcon (Time)

For time:

50 Wall Ball Shots, 20/14#

40 Toes to Bar

30 Shoulder to OH, Press Push Press Power Jerk 165/105#

20 Deadlifts 275/185#

10 Burpee Box Jump Overs, 30/24″
rest as needed

+

Air Dyne- 30 sec @ 90%, 30 sec @ 50% x 10

WOD

Posted: October 18, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger

Main – WOD

View Public Whiteboard

Row ,TGU warm up. (No Measure)

Row 500 m, 3×3 TGU , Hollow body holds 60s,shoulder bridge 30s. x 3

Single legged squat (5×3 @ 60% EOMOM)

Row,KB,Burpee (Time)

250 m row

15 kettle bell swings 2p/1.5p

25 burpees

15 kettle bell swings

500 m row

15 kettle bell swings

25 burpees

15 kettle bell swings

250 m row

WOD

Posted: October 17, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************************
We are excited to announce our first ever Strongman competition. The Gruesome Twosome will be held here at CrossFit Chula Vista on Saturday, October 25th!! Teams of 2 consisting of either 2 men or 2 women. There are RX’d and Scaled Divisions. For more info on how to register visit strongmantour.com

*********************
Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and decide not to surrender, THAT is strength. Arnold Schwarzenegger

Main – WOD

View Public Whiteboard

Warm up,run, barbell complex,etc. (No Measure)

Run backwards 200m, 10 each leg swings,right ,left,front,back.

10 reps of barbell ,deadlift,power clean,front squat,push press.

Metcon (Time)

3 rounds of

15 S.T.O.H 115/95/65

15 Box jump overs 24/20

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min of

15 back squats 135/95

150 m farmers carry 2p /1.5p