WOD

Posted: May 28, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH
=============================
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!
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This Memorial Day Weekend – Veterans and current military service personnel receive $50 off On-Ramp fee!
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CFCV is starting a Paleo Club! Are you new to Paleo? Have you fallen off the wagon and need a bit of support? Join the club! This group is all about learning from and supporting each other! On the third Wednesday of every month at 7pm bring a paleo dish to share (along with a few copies of the recipie). Each month there will be a new discussion topic. Cost: $5 per month. Our first meeting is on June 15th here at the box.

CrossFit Chula Vista – WOD

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Burpee Squat Warm-Up (No Measure)

1 Burpee then 5 squats

2 Burpees then 5 Squats

3 Burpees then 5 Squats

and so on up to 10 Burpees and 5 Squats

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

WOD

Posted: May 27, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH
=============================
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

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Bear Crawl (No Measure)

Crossover Symmerty

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

ALMOST the BEAR (Time)

5 Rounds

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

5 Back Rack Push Presses

Be Smart on Your Weight Choice- 135/115/95/65/Barbell – Did you make an unwise choice Grasshopper? If you have to switch weight – 10 Burpee Penalty

Put the bar down during a round? 5 Burpee Penalty
Burpees to be done immediately after completion of your 5 rounds.

WOD

Posted: May 26, 2016 by RSM in WOD


Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH

CrossFit Chula Vista – WOD

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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
Run 200M

Hill Sprints (Time)

For Time:

Hill Repeats X4

Run to the Corner and Back

Rest After Each Round

Rest = Work

EWOD

100 Abs

Swoll On Wednesday

Posted: May 25, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH

CrossFit Chula Vista – WOD

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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
3 Rounds Not For Time:

Static Open and Close

3 Beat Swings

3 Strict Pull-ups

Bench Press (20 min to work up to a 1 RM)

Back Squat (5 x 3 reps, use the 1 RM from the bench press)

Mobility

lacrosse ball, foam roller or bands-10 min.

WOD

Posted: May 24, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH

CrossFit Chula Vista – WOD

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Dynamic-warm up (No Measure)

25 yds of

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

10 each

Iron Cross

Hip Thrust

Scorpion

Sumo Deadlift High Pull (5 X 3 @ 75#/55# EMOM)

Metcon (Time)

ADVANCED:

5 Rounds

5 Handstand Push-ups

10 Burpees with 12″ touch

100 Meter Pinch-grip Run (25# / 15#)

For the pinch-grip run, athletes will carry bumper plates of the RX weight, in each hand, using a pinch-grip.

Metcon (Time)

INTERMEDIATE:

5 Rounds

5 Shoulder Taps (Belly on Wall) R/L is 1

10 Burpees with 6″ touch

100 Meter Pinch-grip Run (15# / 10#)

For the pinch-grip run, athletes will carry bumper plates of the RX weight, in each hand, using a pinch-grip.

Metcon (Time)

SCALED:

5 Rounds

5 Shoulder Taps – Plank Position,R/L is 1

10 Burpees with 6 in touch

100 Meter Pinch-grip Run (10#)

For the pinch-grip run, athletes will carry bumper plates of the RX weight, in each hand, using a pinch-grip.

WOD

Posted: May 23, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++
******************************
We will be open on Memorial Day, 5/30, from 8am-12pm – WOD is MURPH

CrossFit Chula Vista – WOD

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Overhead Squat Warm-Up (No Measure)

Run 200M

10 Arm Swings, Arm Circles, Passthroughs

Banded Shoulder Tricep Stretch

T-Spine Rollout/Lat Smash – 2 Minutes

Mini Band Glute Activations with 10# plate

10 each:

Pullups,

Push Ups,

Sit Ups

20 Wall-facing Squats with PVC

Overhead Squat (1 @ 75,80,85,90,95,105%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

ADVANCED:

KB Swings 2P/1.5P

Box Jumps 30/24

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

INTERMEDIATE:

KB Swings 1.5P/1P

Box Jumps 24/20

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

SCALED:

KB Swings 1P/.5P

Box Jumps 20/16

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

WOD

Posted: May 21, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

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Clean progression warm-up (No Measure)

Practice Double Unders 2 Minutes

10 leg swings (front/back side to side)

10 Iron Cross

10 Scorpions

then

3 reps of the following sequence:

Squatting Quad to Muscle Clean

Squatting Quad to Power Clean

Squatting Quad to Power Clean + Front Squat

Squatting Quad to Squat Clean

3X with barbell

Power Clean from high hang

Power Clean from above knee

Power Clean from mid-shin

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

EWOD

100 Abs

WOD

Posted: May 20, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

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Crossover Symmetry (No Measure)

Run 200M

Crossover Symmetry Plyometrics

10 each:

Arm Swings

Arm Circles

Push Ups

Ring Rows

Sit Ups

Squats

Push Press (1 @ 75,80,85,90,95,105%)

Warm-up reps

10 Push-press w/barbell

5 x 50%

3 x 60%

Active recovery

VANESSA

Posted: May 19, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

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GYST (No Measure)

Run 200M , GYST and do a few reps of each exercise

(Time)

“Vanessa”

400M Run

150 Double Unders

50 Wall Ball Shots 20/14

40 Deadlifts 155/125

30 Toes to Bar

20 Arch Rocks

10 Man Makers 35/20 DBs

400M Run
Best Wishes Vanessa! We will miss you!!!

WOD

Posted: May 18, 2016 by RSM in WOD

Announcements

Congratulations to Maria Martinez, Athlete of the Month for May, 2016!!!
==========================================
Focus Aid ,we are taking orders by the(24can) case. $55 tax included.
Sign up in the front.
++++++++++++++++++++++++++++++++++++++++++

CrossFit Chula Vista – WOD

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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.

Pistols or Deck Squats (3 EMOM for 8 Minutes)

If you are unable to do pistols, practice the deck squat landing on one leg.

Metcon (Time)

5 Rounds for Time

ADVANCED:

15 Back Squats 135/115

500M Row

Metcon (Time)

5 Rounds for Time

INTERMEDIATE:

15 Back Squats 115/95

500M Row

Metcon (Time)

5 Rounds for Time

SCALED:

15 Back Squats 95/65/45

500M Row