WOD

Posted: August 22, 2014 by admin in WOD

Announcements

New CFCV Shirts for men are in!! Tanks for women coming soon!

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(No Measure)

OHS squat
20 cal row
3 min t spine smash and roll out
10 beat swings,iron cross,hip thrust,scorpions,walking lunge with forearm to instep.

Overhead Squat (5 X 5 @ 65%, 70%, 75%, 80%, 85%)

Metcon (AMRAP – Reps)

FUN on Friday!!!!

For Reps:

Teams of 2 complete as many reps as possible of:

4 minutes row for calories (each partner rows 2 minutes for calories)
4 minutes burpee leapfrog
4 minutes partner sit ups w/slam ball

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

WOD

Posted: August 21, 2014 by admin in WOD


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Mobility (No Measure)

10 minutes
Banded Shoulder and Tricep Stretch
Banded Hip Stretch
Roll Out

Metcon (No Measure)

Crossover symmetry recovery
Agility drills

Metcon (Time)

1 mile run

WOD

Posted: August 20, 2014 by admin in WOD

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Crossover Symmetry System (Activation)

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

Row 500 m,10 each pvc passthroughs,,overhead squats,walking lunge with forearm to instep.
10 barbell,deadlifts,power clean,front squat,push press.

Push Press ((5X 40%, 55%), 5X5 65%,70%,75%,80%,85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Bench Press 135/95
20 Wall Ball Shots 20/14
30 Tuck Crunches

WOD

Posted: August 19, 2014 by admin in WOD

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Deadlift Warm-Up (No Measure)

Run 200M, 10 leg swings front, side and back, 10 banded lateral steps right and left,
10 each: squats, back extensions, tuck crunches. 5 barbell complex:
deadlift, power clean, front squat, push press.

Sumo Deadlift (7 X 3 @ 50%)

Metcon (Time)

4 Rounds for Time

15 Sumo Deadlift High Pulls 95/65
100M Farmers Carry 2P/1.5P
200M Sprint

WOD

Posted: August 18, 2014 by admin in WOD

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CFCV OHS Warm-Up (No Measure)

3 Minute T-Spine Roll-Out
10 Beat Swings
10 Walking Lunges
10 Passthroughs
10 Cat,cows
10 Overhead Squats
Burgener warm up for the Snatch

Power Snatch (5×65%,5×70%,5×75%,5×80%,5+85%)

Metcon (AMRAP – Rounds and Reps)

Amrap in 10 min of
5 KB snatch RT arm 52/36
5 KB snatch LF arm
10 Ring push-ups

If you are unable to complete the one armed snatches, modify with 15 American KB swings

WOD

Posted: August 16, 2014 by admin in WOD

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CFCV Double Unders (No Measure)

3 minutes Double Under Practice
10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Fun on Friday Partner WOD!!!

Posted: August 15, 2014 by admin in WOD

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Row Warmup (No Measure)

Row 500 m
10 Leg Swings (left-right/front-back)
10 Kick Ups
15 Supine Ring Rows
20 Elbow to Instep
10 Push Press

Metcon (Time)

Parter WOD

5 Rounds for Time:

20 Box Jumps 24/20
50M Walking Lunges with 45/25 plate overhead
10 Handstand Push Ups

While Partner #1 is completing reps, Partner #2 rows 500M. At completion of 500M, Partner #2 picks up where Partner #1 left off and Partner #1 Rows.

WOD

Posted: August 14, 2014 by admin in WOD

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Junkyard Dog Warm-Up (No Measure)

200 m run,10 each: iron cross,hip thrust,scorpions.
Junkyard Dog.
Burgener warm up for cleans.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of
5-hang power cleans 135/115/95
5 -front squats
10 lateral barbell burpees

EWOD

100 weighted sit-ups with a twist 25/15lb

WOD

Posted: August 13, 2014 by admin in WOD

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Barbell Complex (No Measure)

Run backwards 200m, 10 each leg swings,right ,left,front,back.
10 reps of barbell ,deadlift,power clean,front squat,push press.
Crossover Symmetry

RDL (3×3 reps AHAP)

1 arm Unilateral RDL, alternate arms.

Metcon (Time)

21-15-9 reps of
Push Press,115,95,65
Toes to Bar

WOD

Posted: August 12, 2014 by admin in WOD

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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

Metcon (Time)

4 rounds for time of
10 pull-ups
15 ring dips
20 air squats
push sled 100 m (50 X 2)