Team Easter Murphish

Posted: April 19, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!
Stay tuned for details about our new Yoga Program!
*********************
Feel the Steel II, Olympic Lifting USAW Sanctioned Event 6/21/14. On-line registration open soon!

Main – WOD

View Public Whiteboard

(No Measure)

5 min partner soft tissue work
200 M run
2 rounds of
5 pull ups
10 push ups
15 squats

Metcon (Time)

Teams of 2
800 M Run
100 ????
200???
300???
800 M Run

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

4/18/14

Posted: April 18, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!
Stay tuned for details about our new Yoga Program!
*********************
Feel the Steel II, Olympic Lifting USAW Sanctioned Event 6/21/14. On-line registration open soon!

Main – WOD

View Public Whiteboard

(No Measure)

400 M run
3 rounds of
5 Pull Ups
10 Push Ups
15 Squats

Weightlifting

Snatch Pull From High Hang @ 65% of snatch

Snatch Pull (8×3 EMOM )

Metcon

Metcon (Time)

3 Rounds For Time

5 Power Clean and Jerk 135/95
10 Wall Ball Shots 20/14
15 Box Jumps 30/24
20 Knee to Elbow
200 m Run

Posted: April 17, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!
Stay tuned for details about our new Yoga Program!
*********************
Feel the Steel II, Olympic Lifting USAW Sanctioned Event 6/21/14. On-line registration open soon!

Main – WOD

View Public Whiteboard

Warm-up

200 M Run
20 Thrusters
15 KB Swings

5 Min Rope Climb Practice

Weightlifting

Push Press (5-5-5-5-5+ (65%-70%-75%-80%-85%))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Min
10 Burpees
5 Front Squats 135/95
1 Muscle Up or Rope Climb

04/16/2014

Posted: April 16, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!
Stay tuned for details about our new Yoga Program!
*********************
Feel the Steel II, Olympic Lifting USAW Sanctioned Event 6/21/14. On-line registration open soon!

Main – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Min Double Under
10 Inch Worms + Push Up
10 Strict Pull Ups (3 Seconds Down)
10 Shoulder Press
20 Tuck Crunches

Weightlifting

Clean Shrug (high hang) (EMOM 8X3 @ 65 % of Clean )

Metcon

Metcon (Time)

5 Rounds For Time

5 Chest To Bar Pull Ups
10 Hand Release Push Ups
15 GHD Sit Ups
50 Double Unders

04/15/2014

Posted: April 15, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!
Stay tuned for details about our new Yoga Program!

Main – WOD

View Public Whiteboard

Warm-up

CFCV OHS Warm-Up (No Measure)

20 Calorie Row
3 Minute T-Spine Roll-Out
10 Beat Swings
10 Walking Lunges
10 Passthroughs
10 Overhead Squats

Weightlifting

Overhead Squat (5-5-5-5-5+ @ 65%-70%-75%-80%-85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP For 12 MIN
Row 20 Cal
10 Power Snatches
115/95/65

04/14/2014

Posted: April 14, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

run 400m ,10 each legs swings,Rt,Lt, iron cross, scorpions, pull-ups,rig dips.15 each sit-ups, squats.

Weightlifting

Muscle Clean
8×3 EOMOM

Metcon (Time)

10 thrusters 95/65
20 strict pull-ups
30 hollow body rocks
40 KB swings 2p/1.5p
50 push-ups
10 thrusters 95/65

04/12/2014

Posted: April 12, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!

Main – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Min Double Under Practice
3 Min T-Spine Roll Out and Lat Smash
3 Rounds of
10 Tuck Crunches
10 Wall Ball Shots
10 Pull Ups

Weightlifting

Burger Warm-up For Snatch

Snatch Balance (8X2 EMOM @ 40 % of Snatch )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min
10 Toe To Bar
20 Wall Ball Shots 20/14
30 Double Unders

04/11/2014

Posted: April 11, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!

Main – WOD

View Public Whiteboard

Warm-up

Running (No Measure)

200 Meter Run
25 Meters of each movement
Alternating Knee Hugs + Elbow to Instep
Straight leg march
Lateral Lung Step
Straight leg march
Side shuffle left and right
High Knees
Butt Kicks
Falling Starts

20 Ring Rows
15 Wall Facing PVC Over Head Squats

Weightlifting

Push Press (8-8-8-8-8 @ 60 % Every Other Minute )

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

EWOD

3 Rounds
25 Hip Thrust Weighted
25 Russian Twist

04/10/2014

Posted: April 10, 2014 by admin in WOD

Announcements

We are now open 8a-5p on Saturdays!!

Main – WOD

View Public Whiteboard

Warm-up

CFCV Warm-Up (No Measure)

Run 200M, 10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats
As a Group: 2 minute Squat Hold

Weightlifting

Clean Pull (8×3 EMOM @ 50% of Clean)

Metcon

Metcon (Time)

5 Rounds For Time
7 Sumo Dead Lift High Pull 95/65
7 Bent Over Rows
7 Sit-Ups with a Twist & 25#/15# plate
Run 200M with 25#/15# plate

Nice Overhead Squat Tom!

Posted: April 9, 2014 by admin in WOD

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