Tuesday
Back Squat
5x4
KB Step Ups
5x3(each leg)

B)
"Ryan's Bday Wod "
200m run buy in then
3 Rounds for time
30 Double unders
Push Presses 85/55
Sit Ups
KB Swings 53/35
(Russian)
200m run cash out

Wednesday
EMOM 10
2 Clean & Jerks
increase as you go to AHAP

B) W/running clock 5 rounds of 1 min cap at each station:
1). Rowing (Max Cal)
2). up to 10 Power Cleans 135/95
3). up to 20 Wall Balls 20/14
Score is total reps

Thursday
Front Squats
5x2
Single arm KB Swings
5x5 (each arm ahap)
B) EMOM 12
4 Snatch 1st pull
3 Snatch High Pull
2 Power Snatch
1 Over Head Squats

Friday
Emom 8
odd: Max deadlifts up to 20 185/115
Even: Up to 50 DUs/50 Singles
B)3 Rounds for time
21 cal row
15 Full Cleans 155/105
9 Box Jumps 30/24
Saturday
Max out Saturdays
Pick a lift and PR/max out
B) Barbell Conditioining
With Running Clock complete 12 rounds of:
1 Power Clean at 75%. EMOM style but every :40 with 8 Minute cap.
at min 12 do 1 Power Snatch at 75% every :40 done by min 20
C) Team of 2 one person works at a time
Combine to arrive at reps
75 wall balls 20/14
50 TTB
50 Wall Balls
25 TTB
25 Wall Balls
10 TTB

Sunday
Front Squat 1rm
B) 21, 18, 15
KB Thrusters 44/26
cal row
C) AMRAP 6
6 Power Snatches 95/65
6 HSPU

Monday
Deadlift
Find 3RM

Melissa & Laura's Bday Twinsies partner Wod
Both do run, one works at a time
1 Mile Run
46 Burpee Box Jump Overs
46 Snatches 75/55
1 Mile Run

 

Memorial Day Murph, Murph Meets DT, DT all available on Memorial Day. NO SUNDAY class this week in observance Memorial day and a forced rest day before Monda's brutality.

Lets get that endurance up a bit for Memorial day.  also NO CLASS on Sunday the 29th as a forced rest day before Monday, and observance of Memorial day.

Monday

3-7 second Pause Back Squat 5x2

re rack then 2 Front Squats 5x2

"Hero Wod Victoria" on Canadian Victoria Day

5 RFT

10 Thrusters 95/65

14 Box Jumps 24/20

12 SDHP (Barbell)

12 Burpees

27 KB Swings 53/35

Tuesday

EMOM 10

1 Clean & Jerk

(Goal is to get 1RM with good form, newbies do 3 C&J's EMOM and oldies do UP TO 3 C&Js to better warm up to 1RM)

B) With running clock min 0-10

1 mile run then max C&J's 135/95

forced rest min 10-12.

12-20 800m run then max power snatches 95/65.

Rest min 20-21, then....

Min 21-25 400m run then max Wall Balls 20/14

Score is total reps.

Wednesday

EMOM 10

2 Hang Snatch High pulls from above knee (blocks if small enough class). then

1 Full Snatch work toward 1RM. PR if you can!

B) "1/2 Chelsea"

EMOM 15

5 Pull Ups

10 Push Ups

15 Squats

Thursday

Deadlift 5x3

Bench Press 5x3

B) 21,15,9

Deadlifts 225/155

400 m med ball (14/10) run after each set.

Friday

OH Squats 5x3

Bent over rows 5x8

B) (Team of 2, one works at a time to combine to # of reps)

104 wall Balls 20/14

52 Pull Ups with a 7 minute cap, 2nd part of Wod starts at minute #8.....

4RFT both do the run/row. then one works at a time.

200m run

30 Sit ups

20 Pistols

10 Power Cleans 135/95

Saturday

Max out Saturday pick a lift and PR! Newbies will be assigned requisite strength movements and given a 5x5.

B) "Isabel"

30 Snatches for time 135/95

Sunday

(No Sunday Service in observance of Memorial day and forced rest day before Memorial Day Murph meets DT etc.

Monday

10 am class only-til the last person is done, staggered heats will be done if necessary.

Memorial Day Murph, Murph Meets DT, DT, pick your poison and/or the poison will be assigned to you based on ability. Partner versions also available. Murph Variataions (Full, Partner or half Murph) can be done by both Boot Camp and Crossfit Athletes.

This coming Saturday the 21st of May is going to have our Beach Wod at AVE. G in Redondo Beach open to all, family friends, members and non members alike.  The workout will be there at 10am this coming Saturday, so there will be no class at the gym on that day.  Sunday our routine "Sunday Service South Bay" is going to happen at 9am/

 

Tuesday

Snatch

20 min to Find your one rep Max

(Newbies Learn or work on the snatch skill)

B) Zara Hermosillo's Bday Wod for time

29 Power Snatches 85/55

29 OH Squats 95/65

29 Cleans & Jerks 115/75

Wednesday

Back Squat

5x4

Sled

5x3

B) Regional Event #7

21/3, 15/2, 9/1

Thrusters 95/65

Rope Climbs (Legless advanced)

Thursday

Push Jerks 5x2

Pull Ups 5x7

(Strict and weighted when possible)

Static holds, jumping pull ups w/negatives or flat rings are scalable.

B) Double DT'ish

3 Rounds for time

24 Dead Lifts 125/85

18 Hang Power Cleans

12 Push Jerks

forced 2 minutes of rest between rounds

Friday

Front Racked Lunges

5x5 each leg

Ring Dips

5x5

B) 5RFT

400m Run

15 Burpees over bar

10 Front Squats 155/105

Saturday

BEACH WOD 10am

Ave. G Redondo Beach

Sunday

Wod 1 (warm up)

100-80-60-40-20-DUs

25-20-15-10-5-GHD Sit-ups

Wod 2

With running clock

complete 12 rounds of 1 power clean at 65% every :40, this will be done by the 8min mark.

At the 12 min mark 1 power snatch at 65% every :40 as well. done at the 20min mark.

Wod 3

21-18-15-12-9-3 unbroken thusters. increase weight as you go to go unbroken.

Wod 4

21-15-9

Wall Balls

KBS 72/53

500m row or 400m run after each round

 

 

SO Cal Regionals week. Coach Joe will be working with the media team from Friday-Sunday. 

No Sunday Service Crossfit Class this week. 

Monday

Clean & Jerk/Press

5x2

B) Team of 2 Relay

5RFT

200m Run

15 Pull UPs

9 Clusters 95/65

Tuesday

Over Head Squat

5x3

Bulgarian Squats (KBs)

5x4 (each leg)

B) Diane

21, 15, 9

Deadlift 225/155

HSPU

Wednesday

EMOM 10

Odd 3 Snatches

2 Snatch Balances

Even 30 sec L Hang

B) Buy in 20 Shoulder to OH 115/75... Then

3RFT 30 Wall Balls 20/14

1 Min forced rest between Rounds,

Then......

400m Cash out Farmer Carry 1KB only 61/44 Balance out the time with each hand.

Thursday

Back Squats

5x2

Evil Wheels

5x4

B) 7 RFT

7 Declined Push ups (Feet on Box)

7 Box Jumps

7 Knees to Elbows

7 Deadlifts 155/115

7 Burpees

7 KB Swings 70/53

7 Pull Ups

Friday

Bench Press

5x2

SDLHP (Barbell)

5x5

B) "Elizabeth"

21, 15, 9

Clean 135/95

Ring Dips

Saturday

(Max Out Saturday)

Pick a liftyou want to Max out/PR on. If you have trouble choosing, ask the coach.

B) buy in 800m Run,

21, 15, 9

KBS 70/53

OHS 115/75

Cash out 800m Run

Sunday

(NO SUNDAY SERVICE TIL NEXT WEEK 5/22)

Monday

Go over Movements in more detail, skill. & warm up to appropriate weights.

"open test"

50 Wall Balls 20/14

50 DUs (100 Singles)

40 Box Jumps 24/20

40 T2B

30 C2B

30 Burpees

20 Cleans 115/75

20 S2OH

10 Snatches

10 Ring Dips 

 

Monday
Front Squat 5x10
Wall Balls 5x12 (increase weight as you go)

B) EMOM 10
2 Clean & Jerk (AHAP)

C) As many pull ups as possible unbroken 1 round/ Scaled is hang as long as possible/ or flat ring rows.

Tuesday
EMOM 10
3 Snatch Grip First Pulls with exaggerated jump
1 Snatch 2nd/high Pull
1 Snatch
1 OH Squat

B) 4 RFT
200m sprint
75 DUs (150 Singles)
10 Snatches 85/55
:30 forced rest between rounds

Wednesday
Romanian Dead-lift 5x5
Sled 5x4

B) Team of 2 One works at a time
400m Relay Run with Med Ball 14/10
40 Burpee Box Jump Overs 24/20
30 TTB
20 Hang Full Clean 155/95
30 TTB
40 Burpee BJ Overs
400m Relay Sprint (no Med Ball)

Thursday
Split Jerk
5x4
Chin Ups
5x5 (Weighted)

B) 5 RFT
9 Thrusters 95/65
7 Burpees over bar
5 Chest to Bar Pull Ups

Friday
Pause Back Squats 5x4
tire flips 4x3-5reps

B) 13 min AMRAP
5 OH Squats 95/65
100m Farmer Carry 61/44
25 Sit Ups

Saturday Class canceled in support of our 20plus athletes in the Crossfit Fontana Interbox Friendly Competition
 Meet at the gym at 8am for Carpool/Caravan $20 per person if competing.

Sunday Gym Closed for Mother's Day