WOD

Posted: May 23, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class this Saturday at 8am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. 1st event begins at 9am so we are leaving the box at 7am.

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Run 200m

Turkish Get Ups 3 X 3 w/1p

then…

3 Rounds

Hollow Body Holds 50 seconds

Table top hold 50 seconds

Metcon (Time)

For time

21 Thrusters, 96/65

3 Rope Climbs, 15′

15 Thrusters,

6 Rope Climbs, 15′

9 Thrusters,

9 Rope Climbs, 15′

WOD

Posted: May 22, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class this Saturday at 8am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. 1st event begins at 9am so we are leaving the box at 7am.

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV Warm-Up Group 2 min squat hold. (No Measure)

2 Minutes Practice Double Unders. 10 each X 2: Pull-Ups, Push-Ups, Sit-Ups, Squats

As a Group: 2 minute Squat Hold

Overhead Squat (3 Reps EMOM for 5 Minutes @ 70% 1RM)

Metcon (AMRAP – Rounds and Reps)

Teams of 3

4 Rounds

1 Minute at Each Station for Max Reps

Double Unders

Toes To Bar

Wall Ball Shots 20/14

WOD

Posted: May 21, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class this Saturday at 8am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. 1st event begins at 9am so we are leaving the box at 7am.

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Crossover Symmetry Activation

Run 200M

10 barbell good mornings

T-Spine/Lat Smash – 2 minutes

Ankle Mobility with Band 1 min each side

As a Group This Sequence 3X:

Squatting Quad to Muscle Snatch

Squatting Quad to Power Snatch

Squatting Quad to Power Snatch + OHS

Squatting Quad to Snatch

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Comments

RX weight 75# for Men

RX weight 55# for Women

EWOD

1 Mile Run

HONOR THE FALLEN

Posted: May 20, 2015 by admin in Blog

Join us on Memorial Day, Monday, May 25th, from 8am-1pm for MURPH. This WOD was first posted on crossfit.com on August 18 2005 to honor Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. The workout was said to be one of Mike’s favorites and he’d named it “Body Armor”.

The-Murph

WOD

Posted: May 20, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class this Saturday at 8am.
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. 1st event begins at 9am so we are leaving the box at 7am.

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

400 m run

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

200 m Run

Front Squat (5 X 3 @ 50% of your 1 RM EMOM)

Metcon (Time)

For time

21 kb swings 2p/1.5p

200 m run

15 kb swings

400 m run

9 kb swings

600 m run
American swing.

EWOD

3 x 10 hip thrust 45/25 lb

WOD

Posted: May 19, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class will resume this Saturday at 8 am.
No Yoga class this Sunday .
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
=============================
Hey CrossFitters, like us on Facebook , and or write us a review on Yelp.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. Who wants to car pool and hang out for the fun ?

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Row 25 cal ,

10 each PVC

passthroughs,

overhead squats,

walking lunge with forearm to instep.

beat swings.

15 each

sit-ups

squats

handstand push-ups

pull-ups

Metcon (Time)

2015 Regional Event 6

5 rounds for time of:

Row 25 calories

16 chest-to-bar pull-ups

9 strict handstand push-ups

EWOD

100 ABS

WOD

Posted: May 18, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class will resume this Saturday at 8 am.
No Yoga class this Sunday .
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
=============================
Hey CrossFitters, like us on Facebook , and or write us a review on Yelp.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. Who wants to car pool and hang out for the fun ?

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!
***********************
We are open on Memorial Day, Monday, 5/25, from 8am-1pm and we will be doing MURPH

CrossFit Chula Vista – WOD

View Public Whiteboard

Deadlift Warm-Up (No Measure)

2 Minutes Double Under Practice

10 leg swings front,to back,side to side.

10 banded lateral steps right and left,

10 each: squats, back extensions, tuck crunches.

5 barbell complex:

deadlift, power clean, front squat, push press.

Snatch Grip Deadlift (5 x 3 reps ,80,90,100,110,120% of 1RM SNATCH )

Deadlift to the pockets with a slow and controlled descent.

Metcon (Time)

3 rounds for time of

50 Overhead walking lunge steps 45m/25w

15 burpees

10 arch rocks

WOD

Posted: May 16, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class will resume this Saturday at 8 am.
No Yoga class this Sunday .
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
=============================
Hey CrossFitters, like us on Facebook , and or write us a review on Yelp.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. Who wants to car pool and hang out for the fun ?

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

200 Meter Run

25 Meters of each movement

Alternating Knee Hugs + Elbow to Instep

Lateral Lunge Step,right and left

Side shuffle left and right

High Knees

Butt Kicks

10 Burpees (YAY Burpees!!!)

Clean Progressions (3 x 3)

high hand,mid thigh,floor.
this is a skill set , do at 50 % of your clean.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

WOD

Posted: May 15, 2015 by admin in WOD


Announcements

=================================
Kettle Bell class will resume this Saturday at 8 am.
No Yoga class this Sunday .
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
=============================
Hey CrossFitters, like us on Facebook , and or write us a review on Yelp.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. Who wants to car pool and hang out for the fun ?

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

3 min single leg skips alternate 10 skips per leg.

10 each x 2

Iron cross

hip thrust

scorpions

squat to stand.

Back Squat (5 x 3 reps, 10 min to work up to your best 3 RM)

Bench Press (5 x 3 reps, 10 min to work up to your best 3 RM)

Metcon (Time)

Mini Flight Simulator

5-10-15-20-25-20-15-10-5

of unbroken double unders. you must take a break after each set.

WOD

Posted: May 14, 2015 by admin in WOD

Announcements

=================================
Kettle Bell class will resume this Saturday at 8 am.
No Yoga class this Sunday .
**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
===========================
Free 9 am workout every Saturday.
===========================
=============================
Hey CrossFitters, like us on Facebook , and or write us a review on Yelp.
===========================
+++++++++++++++++++++++++++++++++
We have a date for the RX’d jump rope clinic
Sat. 6/20/15 here at the gym from 10-1pm. you will need to sign up on line for the payment and the rope at
www.rxsmartgear.com . Look for clinics click on that and you will see our link, follow the instructions.
++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++
May the 24th we are heading to the CrossFit regionals at the Del Mar race grounds, tickets are $20 for the day,purchase online at CrossFit.com. Who wants to car pool and hang out for the fun ?

+++++++++++++++++++++++++++++++++
********************************
Congratulations to Vern S., Athlete of the Month for MAY!!!!

CrossFit Chula Vista – WOD

View Public Whiteboard

Snatch Warm-Up (No Measure)

Crossover Symmetry Activation

Run 200M

T-Spine/Lat Smash – 2 minutes

Ankle Mobility with Band 1 min each side

As a Group This Sequence 3X:

Squatting Quad to Muscle Snatch

Squatting Quad to Power Snatch

Squatting Quad to Power Snatch + OHS

Squatting Quad to Snatch

Snatch Balance (3@70%,75%,80%,85%,90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

10 Dead lifts 225/185/155

10 Ring Dips

15 Box Jumps 24/20