New Series beginning with 11.1 in order . Open workouts will be programmed on one day mid week and the other on Saturdays we'll skip 7min of burpees since we recently did that. The open is only 9 weeks away. Happy New Year everyone. Lets all be better this year than the last in every way:)!!!

Monday
5x5
Deadlift

B)Open Workout 11.1
AMRAP 10:
30 Double-unders (100 Singles)
15 Power snatches (75 / 55) Masters 65/45

Tuesday
Dumbell (Single) OH Squats 5x5 (E/arm)
Bench Press 5x3

B) Thrusters 135/95 10, 8, 6, 4, 2
DU's (triple # for Singles) 50, 40, 30, 20, 10

Wednesday
Front Squats 5x5

B)15 Burpees over Bar
5 Clean and Jerks @80%
12 Burpees Over Bar
4 C&Js
9 Burpees Over Bar
3 C&Js

Thursday
Split Jerks
Technique work and or up to heavy singles off rack

B)5 Rounds
400m Run
30 Sit Ups
30 KB Swings 53/35

Friday
Back squat
5x5
 

B)Reyna's Bday WOD
'Reyna Gone Bad'
'3' 1 min rounds with 1 min break in between

-Turkish Get ups (KB)
-Pull Ups
-Bicycles

-Shoulder 2 OH 95/65

-DB Squat Cleans (No set weight, ideally 45/25)

Saturday
Max out Saturday

B)Workout 11.2
AMRAP 15 minutes of:
9 Deadlifts (155 / 100) -masters 145/90
12 Push-ups (HR)
15 Box jumps (24/20) Masters 20/15

Last week of the year. Regular schedule.

Tuesday
Strict Press
5x3
L hang
5x :30 cumulative if you can't hold :30 straight.

B). Task Priority "Fight Gone Bad"
3 Rounds, each for time of:
25 Wall Ball Shots 20/14
25 Sumo Deadlift Highpull 75/55
25 Box Jumps 24"20
25 Push Press 75/55
25 Calories, rowing
*Rest 1 minute after each round

Wednesday
Back squats
10-1
3 strict or negative pull ups after each set of back squats.

B) AMRAP 10 minutes of:
Donut shop farmer carry 61/44
50 Double-unders
10 Burpees

Thursday
Snatch balance with a 3 second pause
5x3
B) 3 Rounds for time of:
800m run
10 of the following complex 1 Snatch pull 95/65
                                               1 snatch
                                               1 OH squat

Friday
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Clean & Jerk 95/65
Pistol
*Alternate legs on every rep of the pistol. For example, in the round of 21 the athlete will end up doing 11 on one leg and 10 on the other.

B) roll out core and mobility.

Saturday
Max out Saturday
B)Partner/Team "Manion" hero wod
Both run/row and divide the reps as a team of 3 or Partnered duo.
7 Rounds for time
400m Run
29 Back Squats 135/95

Gym is closed Christmas Day, and Holiday Schedule observed on Monday Dec 26th.

Monday
A)Work up to Heavy Clean.
Newbies go over form Technique

B)Coach Luis Amaya's Bday WOD
23 Birthday Burpees
12 Bar Muscle ups (Chest to Bar/Pull Ups for scaled)
19 Full Cleans 205 (For Luis & Joe) everyone else 155/105
93 Wall Balls 20/14
23 Birthday Burpees

Tuesday
Strict Single Arm Dumbbells press
5x8
Seated Sled pull 5x1

B)Team of 2 relay if necessary
20 Cal Row
20 Strict Press 95/65
25 Cal Row
25 Push Press, 115/80
25 Cal Row
30 Push Jerks 135/95

Wednesday
Front Squat
5x5
Reverse Hypers on GHD
5x12

B)9 min amrap
9 Deadlifts 185/135
9 Pull Ups
9 Knees to Elbows

Thursday
Thrusters
3 Rep Max

B)10 min EMOM
Odd 15/12 Burpees
Even 20 Thrusters 75/55

Friday
Bench Press
5x3

B) "Elizabeth"
21, 15, 9,
Cleans 135/95
Ring Dips

Saturday Christmas Eve
The 12 days of Christmas
1 Sumo Deadlift High Pull (75#/55#)
2 Thrusters (75#/55#)
3 Push Press (75#/55#)
4 Power Cleans (75#/55#)
5 Power Snatches (75#/55#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

Sunday Christmas.... Closed unless otherwise Posted on our facebook page.

Monday (Observed Holiday Schedule) 9am & 10am Classes only til further noticed on this day.
9am Bootcamp Beginners Crossfit
Will do a version of 12 days of Christmas with out barbells

10am Crossfit
Hero Wod "MR Joshua"
5 RFT
400mRun/row
30 Sit Ups GHD where possible
15 Deadlifts 250/165

UGLY Sweater White elephant party next Saturday the 17th at 730pm

Monday

Overhead Squats

5x4

B) 5RFT

20 Cal Row

15 Sit Ups (GHD Where possible)

10 OH Squats 115/80

Tuesday

"Helen"

3 RFT

400m Run

21 KB Swings (American)

12 Pull Ups

B)Bulgarian Squats

5x8 (Each Leg)

5x Max Reps Push Ups

Wednesday

Snatch work up to Heavy triple (INT/ADV)

(Newbies Gather experience with snatch with 5x5)

B) Hugo Diaz's Bday WOD

Box Jumps 40,30, 20, 10 (24/20)

Power Snatches 25, 20, 15, 10 (75/55, 95/65, 115/80, 135/95)

Double Unders 100, 75, 50, 25, (Sngls- 200, 150, 100, 50)

-Every 2 minutes 100m Med Ball run 20/14

Thursday

ORM Clean and Jerk

(Newbies either establish heavy single or 5x5)

B) A Row sandwich on "Grace" bread for time

15 Clean & Jerks 135/95

30/20 Cal row

15 Clean Jerks 135/95

Friday

Sumo Deadlift High Pull

5x5

Evil Wheels

5x5

B)For time

42 Wall Balls 20/14

21 KB Swings 61/44

30 Wall Balls

15 KB Swings

18 Wall Balls

9 KB Swings

100 Sit Ups

Saturday

Max Out Saturday

B) 2RFT

100m Plate run 45/25

10 Bar Muscle ups (10 Pull ups & 10 Dips/any)

100m Plate Run

10 Thrusters 135/95

730PM UGLY SWEATER CHRISTMAS FIESTA***********

10 tequila shots for time (AMRAP)

Sunday

Open Gym 930-1130am

 

 

 

Pearl Harbor week. Regular Schedule. Closed Sunday Due to "Jingle Jog" Diabetes Fundraiser

Monday

Front Squats 5x5

Work on Double Unders (Skill) int/adv members do max sets or no more than 5x50

B)CrossFit Games Open 12.1

7 Min of Burpees

Tuesday

Bench Press 5x5

Flat as possible Ring Rows 5x8

B)3RFT

200m Farmer Carry 61/44

40 Sit ups

30 Cal Row

Wednesday December 7th

Work up to Heavy Clean

B) Pearl Harbor Day Hero wod

"Jorge"

For Time

30 GHD Sit-Ups

15 Squat Cleans (155/105 lbs)

24 GHD Sit-Ups

12 Squat Cleans (155/105 lbs)

18 GHD Sit-Ups

9 Squat Cleans (155/105 lbs)

12 GHD Sit-Ups

6 Squat Cleans (155/105 lbs)

6 GHD Sit-Ups

3 Squat Cleans (155/105 lbs)

Thursday

Deadlift

Work up to heavy single

AMRAP 5

10 Deadlifts 225/155

10 KB Push Press 53/35

Friday

Snatch Balance 5x5

DB Bent Over Rows5x8

B) 2RFT

50 DUs (150 Singles)

25 Snatches 85/55

50 DUs

15 Pull Ups

50 DU's

5 Clusters

Saturday

Max Out Saturday

Hero wod "DG"

As Many Rounds as Possible (AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell (KB) Thrusters (35/25 lbs)

12 Dumbbell Walking Lunges (35/25 lbs)

Sunday

No Open Gym. Cancelled in support of the Anti Diabetes Fundraiser with South Gate CrossFit the "Jingle Jog" in South Gate. Followed by Mock weightlifting meet at South Gate CrosFit