Super Bowl week February 2016

Thank you Melissa Prieto, Mandi Jarvis Tschirhart and Doug Dorado for your time yesterday The Fat Loss Challenge event was a total success, People can still sign up. A great group wod yesterday. Energy in the room was awesome!! Here are this weeks wods and remember; Its not how hard your wods are....Its how hard/smart do you work in your wods = results.

 

Monday

21-15-9

Deadlift 225/135

Ring Dips

B) Go Over Double Unders then.....

2 min of max rep double unders/singles or attempts

rest 1 min then

2 min of max rep Double unders/singles or attempts

2 minutes of Air Squats,

2 min of Sit ups

Tuesday

EMOM 10

3 Hang Powers Snatches

B) "The Admiral" 3RFT

20 Burpee Pullups (aka GI Janes)

20 Front Squats 155/105

20 Box Jumps 24/20

C) Muscle ups or Pull ups super set with Dips

3x5, 3x4, then 3x3

Wednesday

5 min Amrap

9 Power Snatches 135/95

15 Power Cleans

21 Jerks

Max OH Squats with remaining time

B) Thrusters

8x3

C) 3 Rounds with 12 Minute Cap

400m Run

30 Push ups (HR)

20 Burpees

10 HSPU

Thursday

Push Press

5x2

5x10 (max Watts row 10 pulls as much wattage as possible)

B) AMRAP 9

3, 6, 9, 12, 15, etc.....by 3's of

clean & Jerk 135/95

T2B

Back Squats

Snatch Balance

Friday

Front Racked Lunges 5x5(each leg)

GHD Sit Ups 5x10 (Weighted if poss)

US Army Hero Wod

"Morrison"

50-40-30-20-10 of

Wall Balls 20/14

Box Jumps24/20

Kettle Bell Swings 53/35

This week's WODs. Starting with Shana's bday wod!!! (Sara's little sister)

Monday
Monday
"Shana's bday wod"
2rounds
200m run
20 deadlifts 135/95
20 push presses
20 sit ups
20 air squats
20 burpee bar taps
20 KB swings 61/44

B) Emom 8
Odd 4burpee box jumps
         6 power cleans (tng)
         No dropping the bar unless      
         Unless imminent danger
Even 4 burpee box jumps
         6 power cleans
         Must drop bar unless not  
         Loaded.

Tuesday
"Elizabeth"
21, 15, 9
Cleans (full) 135/95
Ring dips

B) emom 10
  Odd. 8 pull-ups
           8 thrusters 95/65
  Even. 8 supinated ring pulls
            8 oh squats

Wednesday
Power clean/Bench press (super set) 5x3

B) 800m run
     25 front racked lunges 115/75
     400m run
     20 KB lunges 53/35
     200m run
     15 OH lunges
     100m run
      10 jumping lunges

Thursday
Push press/deadlift (super set)
5x4

B) amrap 20
     (20 of everything)
Wall balls 20/14
SDLHP 95/65
Shoulder 2 OH
Sit ups
Front squats

Friday
Snatch 5x3

B) buy in w/800m row/run then...
     4x of
     20 kbs 53/35
     60 DU's (150 singles)
     Cash out w/800m row/run

For more info see our Facebook or Call

https://www.facebook.com/crossfitlomita/?fref=ts

or Call/Text 702-884-5919- Coach/Owner Joe

Schedule as of January 2016

Monday 5am       Boot Camp
              6am       Crossfit
              9am       Crossfit
             10-12      Open Gym
             12 Noon  Crossfit
             1-430pm Open Gym
             430pm    Crossfit
             530pm    Crossfit
             630pm    Crossfit
             730pm    Boot Camp

Tuesday 5am       Boot Camp
              6am       Crossfit
              9am       Crossfit
             10-12      Open Gym
             12 Noon Crossfit
             1-430pm Open Gym
             430pm     Crossfit
             530pm    Boot Camp
             630pm    Crossfit
             730pm    Crossfit

Wed       5am       Boot Camp
              6am       Crossfit
              9am       Crossfit
             10-12      Open Gym
             12 Noon  Crossfit
             1-430pm Open Gym
             430pm    Crossfit
             530pm    Crossfit
             630pm    Crossfit
             730pm    Boot Camp

Thurs     5am       Boot Camp
              6am       Crossfit
              9am       Crossfit
             10-12      Open Gym
             12 Noon Crossfit
             1-430pm Open Gym
             430pm     Crossfit
             530pm    Boot Camp
             630pm    Crossfit
             730pm    Crossfit

Fri         5am       Boot Camp
              6am       Crossfit
              9am       Crossfit
             10-12      Open Gym
             12 Noon  Crossfit
             1-430pm  Open Gym
             430pm     Crossfit
             530pm    Crossfit
             630pm    Barbell Club (Crossfit Gymnastics & Mobility 1st friday of the month).

Sat        9am        Crossfit/Boot Camp
            10am       Barbell Club

Sun      9-11am    Crossfit aka "Sunday Service South Bay"
            

This weeks wods

The training will appear a tad different. it's now the season to prep people for the Crossfit games "open". More conditioning & skill. The order of things may also be different on different days.
Monday
4x5 front squats
Push press
Thrusters
5rft
200m run, 40 du's, 10 kbs 70/53

Tuesday
21, 15, 9
Deadlifts 225/185
400m run (12min cap)
Remainder of time work on
-Heavy power clean
-heavy clean (full)
Back to back touch and go.
Wednesday
Power snatch 4x1 then
Full snatch 3x2
For time
30 oh squats 115/75
15 pull ups (chest to bar)
15 dips
20 front squats
10 pull ups
10 dips
10 thrusters
5 pull ups
5 dips
Thursday
Suzie's bday wod!
Amrap 5
21/19 cal row
6 power cleans 155/105
2min rest/prep time
Then amrap 5 of
21 double unders
10 front racked lunges 115/75
Emom 7
40 sec of suicides
20 sec rest
Rest 3 min
Repeat
Friday
Emom 10
1power clean
1push jerk
1clean
1 split jerk
"Barbell cycling complex" 14 min cap.
5 sets of
12 deadlifts
9hang power cleans
6 push jerks
5rft
14 wall balls
14 burpees