WOD

Posted: October 24, 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

*******************
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

(No Measure)

200M run

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

.

warm up

Snatch Position Stretches

Hold each Position for 10 sec x 3 sets:

1) Quad Snatch Position

2) Standing Overhead Position

3) Overhead Squat Position

Snatch (15 min to a establish a 1 RM)

Metcon (Time)

2 Man teams

150 wall ball shots 20/14lb,ball cannot touch the ground,foul is 15 burpees done as a team and counted as part of your time.

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

WOD

Posted: October 24, 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

*******************
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 – Chicharrones

View Public Whiteboard

(No Measure)

Warm-up

10 Ring Rows

10 total Knee to elbow Pushup

1 x 25yd agility drills

1 x 25yd Sideways Shuffle

1 x 25yd Backwards Skip

1 x 25yd stepping Quad stretch

1 x 25yd stepping hamstring stretch

3 x 25yd Sprints, walk back

10 Burpee Box Jump

2 min Overhead Squat Shoulder Stretch Over Foam Roller

Weightlifting

Strength

A1. CG Bench Press @ 33X1, 3, 2, 1, 3, 2, 1, rest 20 sec

A2. Wtd Pull Ups @ 20X2, 6 x 3 reps, rest 2 min

B. DB External Rotation @ 30X1, 3 x 8/arm

Metcon

28 sec Air Dyne ALL OUT, rest 2:32 x 4

+

15 min easy Row

WOD

Posted: October 23, 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

*******************
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 – Chicharrones

View Public Whiteboard

(No Measure)

Snatch 1

1 x 400m Run

1 x 25yd Fast Skips

1 x 25yd Double Leg Hops- High

1 x 10 Dislocates

1 x 10 Sots Press w/ PVC

1 x 10 Dynamic Blackburns

then

2 min/side of Wrist Extension Mobility stretch- Banded
Oly Complexes

Snatch and Clean complexes done without letting go of the bar and no straps

Build to a max for that complex

Focus on fast efficient movement in the EMOM

A. Power Snatch ,Hang Power Snatch,Overhead Squat – build to a tough set.

B. Hang Power Clean,Power Clean,Clean – build to a tough set.

Metcon (Time)

16 min EMOM

1st- 10 steps Front Rack Barbell Walking Lunges @ 45% of FSQ max

2nd- 8-12 Kipping CTB Pullups

+ 15 min @ easy pace

50ft Heavy One Arm Farmers Walk

25ft Waiter’s Walk/arm

3 x 25 Unbroken Double Unders

WOD

Posted: October 23, 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

*******************
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

Row Warmup (No Measure)

20 Calorie Row

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

10 Kick Ups

15 Supine Ring Rows

20 Elbow to Instep

10 Push Press

Metcon (Time)

5 Rounds for Time:

20 Calorie Row

5 HSPU

10 Box Jumps 24/20

15 Tuck Crunches

20 Walking Lunge Steps

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

*******************
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

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

*******************
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

*******************
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

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