WOD

Posted: June 29, 2016 by RSM in WOD


Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Sun July 3 and Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.

CrossFit Chula Vista – WOD

View Public Whiteboard

Bit of Everything (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

30-20-10 (Time)

8 rounds of

30 – 20 -10 rest 1 min between rounds.

Running (No Measure)

25 Meters of each movement :

Alternating Knee Hugs + Elbow to Instep

Lateral Lunge Step,right and left

Side shuffle left and right

Quad Stretch

Toe Touches (Hamstring Stretch)

Single Leg Pulls (R)

Single Leg Pulls (L)

Butt Kickers

WOD

Posted: June 28, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Sun July 3 and Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

CFCV (No Measure)

Row 20 cal.

15 reps of each of the following:

Beat Swings

Ring Rows

Push Ups

Sit Ups

Squats

Glute Activation – Mini Band with 10# plate

ANNIE – NOT!!! (Time)

For Time:

50,40,30,20,10

Row – Calories

Wall Ball Shots 20/14

EWOD

3 x 20 weighted hip thrust 45/25

WOD

Posted: June 27, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Sun July 3 and Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Barbell Complex Warm-Up (No Measure)

Crossover Symmerty Activation

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

As a Group with Barbell – 3X the following sequence:

Squat Clean from High Hang

Squat Clean from Above the Knee

Squat Clean Mid-Shin

Hang Clean (15 Minutes to get your 1 rep max)

From above your knee.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

ADVANCED:

10 HSPU

10 Deadlifts 135/115

200M Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

INTERMEDIATE

10 Shoulder Taps Belly on Wall

10 Deadlifts 115/95

200M Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

SCALED

10 Strict DB Shoulder Presses 20/15

10 Deadlifts 95/65

200M Run

WOD

Posted: June 25, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Sun July 3 and Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Skip rope and TGU warm-up (No Measure)

Skip rope 3 min alternating 10 skips each leg.

Turkish Get Ups 3 X 3 (3 each arm)

then…

3 Rounds

10 count PVC hollow hold

10 reps hollow body rocks

10 count PVC arch hold

10 reps arch rocks

10 shoulder disslocates

1 Arm Barbell RDL (unilateral)

5×5 reps each side with 45/35lb barbell

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of

50 Double unders

50 m walking lunge steps

WOD

Posted: June 24, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Bit of Everything (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

Metcon (Time)

5 Rounds for Time:

ADVANCED

15 Push Jerks 115/95

15 L-Pull-Ups

Metcon (Time)

5 Rounds for Time:

INTERMEDIATE

15 Push Jerks 95/65

15 Pull-Up + Knees to Elbows

Metcon (Time)

5 Rounds for Time:

SCALED

15 Push Jerks 65/45

15 Jumping Pull-Ups + Knees Up

Metcon (Time)

Coach:s Challenge

100 KB swings -American-for time

52/36

WOD

Posted: June 23, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

Bench Press (2 Reps EMOM for 10 min 60%)

Metcon (4 Rounds for time)

4 Rounds Each for Time Of:

800M Run

Rest as needed between efforts.

Time for each round will be recorded as well as total time including rest.

FRANISH

Posted: June 22, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++
++++++++++++++++++++++++++++++
Need to work on your mobility/flexibility? Want to feel swoll and flexy? Come in 30 minutes before your WOD and do the ROM WOD. ROM WOD takes you through poses to increase your range of motion and flexibility so you can get the most out of your workout.
+++++++++++++++++++++++++++
CFCV is now selling Gatorz Sunglasses. Gatorz are made specifically for athletes and are being featured at the CrossFit Games.
++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Back Squat Warm-Up (No Measure)

Row 500M

Ankle Stretch with Band and 45# plate

Pigeon Pose Left and Right – Hold for 1 Minute Each Side

Mini band glute activation using a 10# plate.

Lateral steps 10 right – 10 squats.

10 steps to the left – 10 squats.

Back Squat (3 Reps EMOM for 7 min @ 60%)

Metcon (Time)

ADVANCED:

For Time:

Row 500M

21 Thrusters 95/65

21 C to B Pull-Ups

Row 500M

15 Thrusters 95/65

15 C to B Pull-Ups

Row 500M

9 Thrusters 95/65

9 C to B Pull-Ups

Metcon (Time)

Intermediate:

For Time:

Row 500M

21 Thrusters 95/65

21 Pull-Ups

Row 500M

15 Thrusters 95/65

15 Pull-Ups

Row 500M

9 Thrusters 95/65

9 Pull-Ups

Metcon (Time)

Scaled:

For Time:

Row 500M

21 Thrusters 65/45

21 Ring Rows

Row 500M

15 Thrusters 65/45

15 Ring Rows

Row 500M

9 Thrusters 65/45

9 Ring Rows

WOD

Posted: June 21, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================
++++++++++++++++++++++++++++++
Next On-Ramp begins Tuesday, July 5th!
++++++++++++++++++++++++++++++

+++++++++++++++++++++++++++++
We will be closed on Monday, July 4th
+++++++++++++++++++++++++++++
+++++++++++++++++++++++++++++++
Beginning Tuesday, July 5th, we will have new morning hours. Last WOD in the morning will be at 10am. Open gym from 11-12. The gym will be closed from 12 noon-2pm Monday- Friday.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

Warm-up (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

Metcon (5 Rounds for time)

5 rounds for time of

weighted planks

use a 45 lb plate or scale as need

Metcon (AMRAP – Rounds and Reps)

Advanced

AMRAP in 12 min of

10 ball slams 40lb

20 sit-ups with a twist w/ball

20 arch rocks

10 power snatch 95lb

Metcon (AMRAP – Rounds and Reps)

Intermediate

AMRAP in 12 min of

10 ball slams 30lb

20 sit-ups with a twist w/ball

20 arch rocks

10 power snatch 65lb

Metcon (AMRAP – Rounds and Reps)

Scaled

AMRAP in 12 min of

10 ball slams 20lb

20 sit-ups with a twist w/ball

20 arch rocks

10 power snatch 45lb

Summer Begins

Posted: June 20, 2016 by RSM in WOD

Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up (No Measure)

2 min your choice

Row,Bike,Skip rope (Double unders)

50 air squats

40 sit-ups

30 push-ups

20 pull-ups (or ring rows)

Squat Clean Progressions

Sequence X3 with empty barbell

Squat Clean High Hang

Squat Clean Above the Knee

Squat Clean from the Floor

Hang Squat Clean

From the knees

5 x 3 reps @ 70,75,80,85,90 %

Metcon (AMRAP – Reps)

Tabata

T.T.Bar

and

Wall ball shots 30/20

score is total reps of all 16 rounds

Metcon (AMRAP – Reps)

Tabata

Knees to elbows

and

Wall ball shots 20/14

score is total reps of all 16 rounds

Metcon (AMRAP – Reps)

Tabata

hanging knee ups

and

Wall ball shots 14/10

score is total reps of all 16 rounds

WOD

Posted: June 18, 2016 by RSM in WOD


Announcements

=============================
Love training with us?? Give us a shout out about your experience through Yelp/Facebook/Google and we will enter you in a drawing for a free bag of SFH Protein!
============================================================

CrossFit Chula Vista – WOD

View Public Whiteboard

Row warm up,and barbell warm up. (No Measure)

Row 2 min

10 each:

Push Ups,

Sit-Ups,

Squats,

Iron Cross,

Hip Thrusts,

Scorpions,

3 x Samson stretch with forearm to Instep to lateral lunge.

10 barbell complex:

deadlift,

power clean,

front squat,

push press

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*