WOD

Posted: June 30, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: Open Saturday, 4th of July normal hours 8am-1pm. We will have Kettlebell Class at 8am with Brooke, free intro workouts at 9:00am and Oly at 10am.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

3 minutes Double Under Practice

25 yds of each

Inverted Hamstring step

High Knees,

Butt Kickers,

Lateral lunge steps (R & L)

10 each:

Strict pull-ups

Strict push-ups

Squat to stand

Banded lateral walk w/blue band

Deadlift (2 Reps EMOM for 10 minutes @ 50%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

15 Box Jumps 24/20

10 Toes to Bar

5 HSPU

EWOD

Good Mornings 3 sets of 8 reps with barbell

WOD

Posted: June 29, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: Open Saturday, 4th of July normal hours 8am-1pm. We will have Kettlebell Class at 8am with Brooke, free intro workouts at 9:00am and Oly at 10am.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

3 min Run @ 75% – hard sprint last 10 sec of each minute

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

10 Burpees

Bench Press (5x 65,70,75,80,85 % of your 1 RM)

Metcon (Time)

For Time

Buy in

25 tuck crunches

3 rounds of

10 CTB pull-ups

10 Ring push-ups

Cash out

25 tuck crunches

EWOD

25 reverse hypers , on GHD s

WOD

Posted: June 27, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

200 m run

10 jumping squats

Then,

Junk yard dog.

Clean progression warm-up (No Measure)

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
Clean & Jerk progressions with 40% 1RM

3 reps – Bottom position to knees to mid thigh – full clean & jerk

60% – 2 Reps

Clean and Jerk (1 @ 75,80,85,90, 95, 105%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

WOD

Posted: June 26, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Run 200M

Crossover Symmetry Activation

10 Squat to Stands

10 Inchworms

10 Steps Inverted Hamstring Walk

Gymnastics

5 rounds not for time of

5 ring rows x 2121 tempo,rest 20 sec.

Then

5 ring dips x 32×1 tempo,rest 20 sec.

Metcon (Time)

10 rounds for time of

25 yd sled push 180/135

10 burpees

rest 1 min between sets

WOD

Posted: June 25, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

Overhead Squat Warm-Up (No Measure)

Run 200M

Banded Shoulder Tricep Stretch

T-Spine Rollout/Lat Smash – 2 Minutes

10 each: Pullups, Push Ups, Sit Ups Wall-facing Squats with PVC

Overhead Squat (3 Reps EMOM for 5 Minutes @ 40% )

Metcon (Time)

5 Rounds for Time:

3 sequences of the following is 1 round, done in the order shown with 1.5P/1P

KB Swing

KB High Pull

Goblet Squat

used control putting the KB down.

EWOD

25 V-ups

WOD

Posted: June 24, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

Warm-up # 4 (No Measure)

Run 200M

10 each: Hip Circles,

Groiners,

Lateral Steps with Blue Band,

Ring Rows,

Good Mornings with bar,

Dimel Deadlifts with bar,

Push Presses with Bar.

Handstand Progressions

Headstand 3 X 60s

Headstand to Handstand 3 attempts

Metcon (Time)

3 Rounds For Time:

4 HSPU

10 TTB

Rest 3 Minutes

Then….

Metcon (Time)

21-15-9

Deadlift 225/205 or 145/125

Box Jump 24/20

WOD

Posted: June 23, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

Crossover Symmetry (No Measure)

Row 500M

Crossover Symmetry Activation

30 squats

20 Sit-ups

15 Burpees

10 Push-Ups

Shoot Throughs (2 EMOM for 7 Minutes)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

30 Walking Lunge Steps with 45/25 plate overhead

20 Tire Chops (R+L=1)

10 Chest to Bar Pull-Ups

WOD

Posted: June 22, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am . Sun 6/28 no yoga class.

CrossFit Chula Vista – WOD

View Public Whiteboard

Dynamic Warm-Up (No Measure)

2 Sets of 10 Yards Each:

Knee Pulls

Quad Pulls

Lateral Lunge

Toe Pulls

Scissor Kicks

Karioka

then

10 Iron Cross

10 Scorpions

Clean warm-up (No Measure)

10 jumping squats

Then,

Junk yard dog.

Burgener warm-up for Cleans.

10 barbell front squats.

Clean Progressions with 40% 1RM

3 reps – Bottom position to knees to mid thigh – full clean

60% – 2 Reps

Squat Clean (1@ 75,80,85,90,95,105+)

Metcon (Time)

For Time:

400M Run

20 Ring Dips

400M Run

15 Ring Dips

400M Run

10 Ring Dips

WOD

Posted: June 20, 2015 by admin in WOD

Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
+++++++++++++++++++++++++++++++++
ONLY ONE WOD for Saturday, June 20th – 8AM. Oly at 9am and RX’d jump rope clinic from 10-1pm. 8AM is only option for WOD on Satuday. We are sorry for any inconvienience – GO TAKE A HIKE!!!!
++++++++++++++++++++++++++++++
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am and Yoga Sunday at 9:00am.
************************
Registration is still open for our Jump Rope Clinic which will be held this Saturday, 6/20/15, from 10am-1pm. Go to www.rxsmartgear.com to register.

CrossFit Chula Vista – WOD

View Public Whiteboard

(No Measure)

Run 200 m

Turkish Get Ups 4 X 3 AHAP

then…

3 Rounds

Hollow Body Holds 50 seconds

Shoulder Bridge 50 seconds

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Power Cleans, 135 / 95

15 Toes-To-Bar

shuttle sprint ,cone to corner and back

WOD

Posted: June 19, 2015 by admin in WOD


Announcements

**********************
No WODs on Thursday 5pm or Saturdays 10am because of Olympic Lifting Clinics
+++++++++++++++++++++++++++++++++
ONLY ONE WOD for Saturday, June 20th – 8AM. Oly at 9am and RX’d jump rope clinic from 10-1pm. 8AM is only option for WOD on Satuday. We are sorry for any inconvienience – GO TAKE A HIKE!!!!
++++++++++++++++++++++++++++++
**********************
CONGRATULATIONS TO DEBBIE PARTCH – ATHLETE OF THE MONTH FOR JUNE
******************
Class announcements: NO Kettlebell class this Saturday 6/20 and 6/27. Free intro workouts every Saturday morning at 9:00am and Yoga Sunday at 9:00am.
************************
Registration is still open for our Jump Rope Clinic which will be held this Saturday, 6/20/15, from 10am-1pm. Go to www.rxsmartgear.com to register.

CrossFit Chula Vista – WOD

View Public Whiteboard

Double Under Practice (No Measure)

3 Minutes Double Under Practice.

10 each Pull Ups, Push Ups, Sit Ups, Squats, T-Spine Roll-out

Rope Climb (Practice Technique attempt 3 climbs)

Dot Drills (Perform each sequence 5X)

4 Sequences (forward and back) (forward and back with turn) (hourglass pattern with right foot) (hourglass pattern with left foot)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 Double Unders

20 Sit-Ups with Twist 25#

15 Thrusters 95/65