WOD

Posted: September 18, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10
**************************************
Football Fridays!! Show your team spirit by wearing your favorite NFL jersey/shirt!
NEW LADIES TANKS ARE IN!!!! Get them before they are history!!

Main – WOD

View Public Whiteboard

CFCV Double Unders (No Measure)

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

Muscle Clean (High Hang 7 X 3 50% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

20 Double Unders
15 Clean Shots 20/14

2 MINUTE REST then…….

Metcon (AMRAP – Rounds)

Death By Barbell Complex 115/75 (Deadlift,power clean,front squat ,push press) this is a set.
Example: 1 set first minute, 2 sets second minute, etc. until failure

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

WOD

Posted: September 17, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10
**************************************
Football Fridays!! Show your team spirit by wearing your favorite NFL jersey/shirt!

Main – WOD

View Public Whiteboard

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

Front Squat (5×3 @ 40% EMOM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min of
10 Handstand shoulder taps(alternating)
20 Toes to Bar
30 Burpee box jumps 24/20

WOD

Posted: September 16, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10
**************************************
Football Fridays!! Show your team spirit by wearing your favorite NFL jersey/shirt!

Main – WOD

View Public Whiteboard

Crossover Symmetry (No Measure)

As a Group: Crossover Symmetry Plyometrics

30 squats
20 Sit-ups
10 Burpees

Shoulder Press (8 X 2 @ 50% EMOM)

Metcon (Time)

3 Rounds for Time

10 Alternating Pistols
15 KB Deadlift 2P/1.5P
20 KB Swings 2P/1.5P

WOD

Posted: September 15, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10
**************************************
Football Fridays!! Show your team spirit by wearing your favorite NFL jersey/shirt!

Main – WOD

View Public Whiteboard

Snatch warm-up (No Measure)

200M run
10 pvc pipe passthroughs, 3min t-spine and lat smash MOB,10 iron cross,hip thrust,scorpions.
Burgener warm-up for Snatch.

Weightlifting

Snatch cluster
high hang,mid thigh,floor = 1 rep.
barx3,40%x3,50%x2,60%x2.

Metcon (AMRAP – Rounds)

AMRAP in 10 min of

10 Strict pull-ups.

10 Clapping push-ups.

Back Squat (20 reps,unbroken.)

This set of 20 is to establish a baseline for our 20 rep max challenge. We are halfway through the month!

WOD

Posted: September 13, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10

Main – WOD

View Public Whiteboard

CFCV Double Unders (No Measure)

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

Turkish Get Up (5 X 3 AHAP)

Metcon (Time)

3 Rounds for Time

50 Double Unders
40 Walking Lunges w/Plate 45/25
30 Sit-Ups with a Twist Using Plate 45/25
20 Back Extensions

WOD

Posted: September 12, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10

Main – WOD

View Public Whiteboard

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

Overhead Squat (5 X 1 70%,80%,85%,95%,105%+)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Working one athlete at a time, two person teams complete as many rounds and reps as possible of:

10 Deadlifts 95/65
8 Hang Cleans 95/65
6 Push Presses 95/65

*MOTIVATIONAL CONSEQUENCES:
If at any time you set the bar down without completing the set of exercises (10,8,6), then your partner will have to complete 10 burpees BEFORE they pick up where you left off.

EXAMPLE: partner A begins power cleans and only completes 3 reps before dropping the bar. Partner B must complete 10 burpees prior to starting where partner A left off.

EWOD

100 Double Unders

911 Remembrance Workout

Posted: September 11, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10

Main – WOD

View Public Whiteboard

GYST (No Measure)

Run 200M
Get your stuff together and complete a few reps of each exercise.

Metcon (Time)

911 Workout of Remembrance

2001m row
11 box jumps (36/24)
11 thrusters (125#/85 = 125 deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120 = AA Flight #175, so. tower)
11 hand stand push ups
11 kb swings 1.5p/1p
11 toes to bars
11 deadlifts (77k/170#/120 = Flight 77)
11 push jerks (110#/75 number floors each tower)
2001m row

WOD

Posted: September 10, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10

Main – WOD

View Public Whiteboard

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.

Bench Press (10×2 @60% EMOM)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP of

10 Deadlift 225/185
10 Toes to bar
100 M sprint (50 out and back)

WOD

Posted: September 9, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
*******************
Beginning 9/19, Mobility Monday is now Flexibility Friday!! Come on in at 6pm and learn some mobility skills! $10

Main – WOD

View Public Whiteboard

(No Measure)

3 min of D.U practice, 5 Jump Throughs, 10 each: pull-ups, sit-ups, back ext., squats.
Burgerner warm -up for Snatch.

Power Snatch (5×1 @ 70%, 80%, 85%, 95%, 105%)

Metcon (Time)

5 Rounds for Time:

10 Burpees – touch 6 in. above reach
10 Pull-Ups

Skill

Push Up Review

WOD

Posted: September 8, 2014 by admin in WOD

Announcements

*********************
Free Yoga on Sunday!!! 11:30am!! Come get your downward dog on!!!
**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.

Main – WOD

View Public Whiteboard

(No Measure)

Run 200 ,10 iron cross,hip thrust,
scorpions, 5 inch worms.10PVC pipe passthroughs, overhead squats.
Burgener warm-up for Cleans.

Clean (5×3 @ 50% or 95/65 eomom.)

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
This is a Squat Clean.

EWOD

L-Holds on paralettes 3x30sec