WOD

Posted: October 31, 2014 by admin in WOD


Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.
FLEXIBILITY FRIDAY WILL BE TOMORROW at 6:00pm!

Main – Chicharrones

View Public Whiteboard

(No Measure)

Warm-up

10 Ring Rows

10 total Knee to elbow Pushup

1 x 25yd agility drills

1 x 25yd Sideways Shuffle

1 x 25yd Backwards Skip

1 x 25yd stepping Quad stretch

1 x 25yd stepping hamstring stretch

3 x 25yd Sprints, walk back

10 Burpee Box Jump

2 min Overhead Squat Shoulder Stretch Over Foam Roller

Weightlifting

Strength

A1. CG Bench Press @ 30X1, 6 x 1, rest 20 sec

A2. Wtd Strict Pullups @ 20X2, 6 x 1 rep, rest 2 min

B. DB External Rotation @ 30X1, 3 x 8/arm

Metcon

500m Row TT

Make sure shoulders are prepped and warm going into bench press and pull ups.

Do some aerobic work to get a sweat going before the 500m Row. Maybe about 5 min of aerobic work followed by 2-3, 90% effort sprints on the rower with full recovery between sets. Go at it hard!

Conditioning

Row 500m for time:

+

15 min easy Row

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

HALLOWEEN WOD

Posted: October 31, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.
FLEXIBILITY FRIDAY WILL BE TOMORROW at 6:00pm!

Main – WOD

Must do the WOD IN COSTUME!!!

View Public Whiteboard

GYST (No Measure)

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

Metcon (Time)

HAPPY HALLOWEEN

Row 31 Calories – Zombie Escape

31 Gravestone Jumps 24/20 (box jumps)

31 Nails in Coffin L/R = 1(tire chops)

31 Grave Busters jump over pumpkin(burpees)

31 Pumpkin Cleans

31 Pumpkin Thrusters

31 Monster lunges w/pumpkin OVH L/R =1

31 Pumpkin Twist Sit-Ups

31 Bleeding Heart to Bar Pull-Ups(CTB)

Row 31 Calories – Zombie Escape

wod

Posted: October 30, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.
GYM IS CLOSED TO BETWEEN 1-2PM, TODAY.
FLEXIBILITY FRIDAY WILL BE TOMORROW at 6:00pm!

Main – Chicharrones

Remember, power snatch and clean can be caught as low as you need to as long as you don’t break parallel. As your warming up, focus on good hip extension and dropping under to that low power position. Focus on speed.
30 Cleans are squat cleans. Be patient out of the gate and stay consistent. Don’t try to be a hero, if you know it’ll take 20+ minutes, scale the weight a little bit.

View Public Whiteboard

(No Measure)

Warm-up

Snatch “B” Movements:

3 Rounds; 1 min break between rounds:

1) 3 Part Pausing Power Snatch x 3 (floor, knees, pockets)

2) 3 Part Pausing Power Snatch to Overhead Squat x 3

3) 3 Part Pausing Snatch (squat snatch) x 3

Power Snatch (A. Power Snatch build to a 1 RM)

Power Clean (B. Power Clean build to 1 RM)

Metcon (Time)

For time:

30 Cleans (Squat Cleans) 225/135#

**80% 1RM if RX’d weights are too heavy

Active recovery

1 mile walk outside, no distractions

WOD

Posted: October 30, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.
GYM IS CLOSED TO BETWEEN 1-2PM, TODAY.
FLEXIBILITY FRIDAY WILL BE TOMORROW at 6:00pm!

Main – WOD

View Public Whiteboard

(No Measure)

Run 200M, 10 each: Pull-Ups, Push-Ups, Sit-Ups, Squats

As a Group: Squat Test

Mobility

Active Recovery Day

Ankle, Hip Mobility

Squat Re-Test

CrossOver Symmetry – Iron Scap

Sally Up/Sally Down

WOD

Posted: October 29, 2014 by admin in WOD


Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – WOD

View Public Whiteboard

CFCV (No Measure)

400 m run,crossover activation.

30 squats

20 sit-ups

15 pull-ups

10 ring-dips

Muscle Clean (5 X 3 @ 60% of Clean)

Metcon (Time)

For Time:

400M Run

50 Pull-Ups

400M Run

50 Push-Ups

400M Run

50 Sit-Ups

400M Run

50 Squats

WOD

Posted: October 28, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – Chicharrones

10 Round Tester

This workout is a grinder. It’s an HIGH effort aerobic test meaning the weights should be light enough with low enough rep range to where there is no reason to stop other than breathing hard. You shouldn’t have to stop b/c the weight is too heavy. Make sure you are good and warm and try to stay stead all the way through it. Likely a good idea to have someone do it with you and someone to keep count of your rounds.

View Public Whiteboard

(No Measure)

5min Row/AirDyne/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

5min Row/AirDyne/Run @ 70% – hard sprint last 10 sec of each minute
3 sets not for time:

3-5 Unbroken Kipping Muscle Ups (Progression / TechniqueWOD: Strict and Kipping) (negatives if can’t do muscle up)

8-10 GHD Situps (Progression/TechniqueWOD) @ 30X0

4-6 Pistols (Progression / TechniqueWOD)/leg

Metcon (Time)

Metcon

10 rounds for time:

4 Burpees (Progression – TechniqueWOD)

6 KB Swings (TechniqueWOD), 70/53#

8 Wall Ball Shots 24/20”

+

15 min easy Bike

WOD

Posted: October 28, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – WOD

View Public Whiteboard

Clean warm-up (No Measure)

skip rope 2 min,alternating 10 skips per leg. 10 each iron cross ,hip thrust,scorpions. Junk yard dog.

Burgener warm-up for Cleans.

Clean Pull (7 X 2 @ 60% of Clean)

Metcon (Time)

21 -15 -9

Power Cleans 135/95

Barbell-Facing Burpees

WOD

Posted: October 27, 2014 by admin in WOD


Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – Chicharrones

View Public Whiteboard

(No Measure)

Warm-up

Snatch “C” Movements:

Work top down, 3 part pause, then 2 part pause, then from the floor

1) 3 Part Pausing Power Snatch to Full Speed Power Snatch

2) 3 Part Pausing Power Snatch to Overhead Squat TO Full Speed Power Snatch TO Overhead Squat

3) 3 Part Pausing Snatch to Full Speed Snatch

Snatch ( A. Snatch x 1, build to 1RM )

Clean (B. Clean & Jerk-x 1, build to 1RM)

Weightlifting

C. Front Squat @ 10X1, build to a 1RM, then take 5% off for 3 then 10% off for 3

Gymnastics

D1. Front Leaning Rest on Rings- 4 x 30 sec, rest 30 sec

D2. Weighted Back Extensions @ 4022, 4 x 10-12, rest 30 sec

WOD

Posted: October 27, 2014 by admin in WOD


Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – WOD

View Public Whiteboard

Warm up,run, barbell complex,etc. (No Measure)

Run backwards 200m, 10 each leg swings,right ,left,front,back.

10 reps of barbell ,deadlift,power clean,front squat,push press.

Clean Deadlift (5 x 3 @ 50% of your 1 rm clean,EMOM)

Metcon (Time)

3 Rounds for time of

20 Ball slams 50/40/30

200 m run ( with ball)

12 Knees to elbows

EWOD

3 x 5 shoulder taps ( RT ,LF)= 1

WOD

Posted: October 24, 2014 by admin in WOD

Announcements

**************************
NOTICE: there is no workout of the day on Thursdays,between 5-6 and Saturdays,between 10-11,for our Olympic lifting classes.
**************************
Monster Mash at the Box on Friday, 10/31! Get creative and dress up in costume. Special Halloween WOD and prizes for best costumes!
***********************
Bring a Friend to CrossFit is on Saturday, November 1st at 9:00am. If your friend signs up for On-Ramp, which begins November 3rd, you will get half off your membership for the month.

Main – WOD

View Public Whiteboard

(No Measure)

200M run

10 pvc pipe passthroughs, 3min t-spine and lat smash MOB,10 iron cross,hip thrust,scorpions.

.

warm up

Snatch Position Stretches

Hold each Position for 10 sec x 3 sets:

1) Quad Snatch Position

2) Standing Overhead Position

3) Overhead Squat Position

Snatch (15 min to a establish a 1 RM)

Metcon (Time)

2 Man teams

150 wall ball shots 20/14lb,ball cannot touch the ground,foul is 15 burpees done as a team and counted as part of your time.