1 hero wod and two girl wods this week.

Wods subject to change.

Monday
EMOM 10
2 Snatch @ 75% (Full for those that can, newer folks can add an overhead squat)

B)AMRAP 10 of
200m Farmer Carry 61/44
100m Walking Lunge
30/20 sec Hand Stand
rest 1 minute.......then
Amrap 10 of
10 sumo deadlift 95/65
10 wall balls 20/14

Tuesday
EMOM 15
MIN 1. 3 Power Cleans @ 50-60%
MIN 2. 5 Back Squats @ 50-60%
MIN 3. 8 Pull ups (Chest to Bar for those who can)
etc...... for 15 Min.

B) Teams of 3 "1" works at a time
75 Burpees Over Bar
150 Cal Row
100 Box Jumps 24/20
75 C&J 135/95
15 rope climbs

Wednesday
Front Squat 5x2
Romanian Deadlifts 5x5

B. "Flirty Thirty"
30 air Squats
30 Pull Ups
30 KB Swings 61/44
30 front Squats 115/80
30 toes to bar
30 Push Press
30 Sit Ups
30 Wall Balls 20/14
30 Burpees over bar
30 Double Unders (100 singles)

Thursday
21, 15, 9 of
hang power cleans 125/75, not for time
but must rest atleast 1 min between sets.

B) "JT" Hero Wod
21, 15, 9 of
Hand Stand Push Ups
Ring Dips
HR Push Ups

C) 3 RFT of
21 Sit ups (GHD for Competitors/advanced)
15 Cal Row
9 Box Step overs with Plate 45/25
Friday
Deadlifts 5x4
Back Rack Lunges 4x8(each Leg)

B. "Lynne"
5 rounds Not for time, but 20 Minute Cap
Max Reps Bench Press Body weight/75% of body weight
Max Pull Ups by any means chin over bar

Saturday
"Max out Saturday"
Pick a lift of your choice and get 20-25 minutes to PR it
10,5,4,3,2,1,1,1,1.......
(one can be assigned to you or a different rep scheme if a max lift is deemed not appropriate for you at this time by the coach)

B) EMOM 10
odd 10 Thrusters 95/65
even 10 Toes to Bar

Sunday Service South Bay
with Running Clock..
"Amanda"
9-7-5
Muscle Ups
Squat Snatches 135/95
at the 10 minute mark.........then...

B) establish 3RM OHS from Rack
at the 15 Minute Mark for time......

C) 1 round of
100 DUs (200 Singles)
50 air squats
25 Push Press 95/65
then 2 rounds of......
60 DU's
30 air squats
15 Push press
then 3 rounds of
40 double unders
20 Air Squats
10 Push Press

B) Bro session.

Thursday and Friday this week have been revised in accordance with celebrating Mandi's Birthday Wod:)!!!!!  Happy Bday Mandi!!!!!  Thanks for all you do for us!

Thursday
Shoulder to Over Head 5x5
100m Farmer Carry AHAPx4
B)
"Mandi's Bday Wod"
80 Double Unders (200 Singles)
then 4RFT of....
8 Deadlifts 225/155
36 Wall Balls 20/14
.....The Cash out 80 DU's

Friday
"Testing Friday"
10 Min to Max Box Jump
3 chances to Max Broad Jump
3 chances to 12meter sprint

B) 2RFT
10 Shoulder to Over Head 135/95
20 Pull Ups
30 HR Push Ups
40 Sit Ups
50 Double Unders (150 Singles)


Saturday
"Max out Saturdays" now Starting
Athletes choice Pick a lift you want to PR on/Max out
B) 800m Run
50 Wall Balls
40 Sit Ups
30 Cal Row
20 Snatches 115/75
10 Bar Facing Burpees

Sunday Service
EMOM 10
2 Cleans at 75% of ORM

B) AMRAP 10 of
200m Farmer Carry 61/44
100m Walking Lunge
1 Min total Hand Stand Hold
2 min. rest then
10 min AMRAP of
9 SDLHP 95/65
12 Wall Balls 20/14
forced rest :30 every round

C) Bro Session

This week's wods 4/3-4/10

Sunday Service South Bay

15 minutes to Build to a heavy set of 2 Power Snatches

B) EMOM 12

Odd Minutes 3 Power Snatches @75% of where you left off above

Even Min: 40 Double Unders

C) 30 Hang Power Cleans 115/75

15 Ring Dips

3 Rope Climbs

2min of forced rest then 2 rounds of....

20 Hang Power Cleans

10 Ring Dips

2 Rope Climbs

1Min of Rest then 3 rounds of......

10 Hang Power Cleans

5 Ring Dips

1 Rope Climb \

D) Bro Session

Monday

Snatch 5x3

Thoracic Mobility between Sets

:"Nancy"

5RFT

400m Run

15 OH Squats 95/65

Tuesday

Clean 5x5

Push Press 5x3

B) "Regionals 15.6"

5RFT

25 Cal Row

16 C2B Pull Ups

9 Strict HSPU

Wednesday

Front Racked Lunges 5x8 each leg

Goblet Squats 5x12

B) "Partner wod" 1 works a round at a time

AMRAP 15

15 Cal Row

10 Front Squats 115/75

5 Burpee Over bar

Thursday

Back Squat w/3 second pause 5x2

100m Farmer Carry AHAPx4

B) 2RFT

10 Shoulder to Over Head 135/95

20 Pull Ups

30 HR Push Ups

40 Sit Ups

50 Air Squats

Friday

"Testing Friday"

10 Min to Max Box Jump

3 chances to Max Broad Jump

3 chances to 12meter sprint

B) EMOM 6

Odd 5 Deadlifts @ 75-85% of ORM

Even 50 Double Unders

Saturday

"Max out Saturdays" now Starting

Athletes choice Pick a lift you want to PR on/Max out every Saturday or one can be assigned to you.

B) 800m Run

50 Wall Balls

40 Sit Ups

30 Cal Row

20 Snatches 115/75

10 Bar Facing Burpees

Sunday Service

EMOM 10

2 Cleans at 75% of ORM

B) AMRAP 10 of

200m Farmer Carry 61/44

100m Walking Lunge

1 Min total Hand Stand Hold

2 min. rest then

10 min AMRAP of

9 SDLHP 95/65

12 Wall Balls 20/14

forced rest :30 every round

C) Bro Session 

 

 

Current Schedule Effective March 28th, 2016  for the next two weeks since this includes our New Kid Fit Program at 530pm on Tuesdays and Thursdays and again on Saturdays at 10am.

Monday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Tuesday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement
530 Kid Fit
630 Crossfit
730 Crossfit

Wednesday
 5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit
630 Crossfit
730 Boot Camp/Crossfit Endurance

Thursday
 5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Boot Camp/Functional Movement
530 Kid Fit
630 Crossfit
730 Crossfit

Friday
5am Boot Camp/Crossfit Enurance
6am Crossfit
9am Crossfit
10-12open Gym
12pm Crossfit
1-430 Open Gym
430 Crossfit
530 Crossfit

Saturday
9am Crossfit
10am Kid Fit

Sunday Service South Bay
9am-11am 2 hours of Crossfit

Monday
 Back squats 3x5, 2x3
Front rack step ups 3x5, 2x3

B). Partner wod. 1 works at a time and does 2 rounds then the next partner does the next 2 rounds.
4rounds of:
6 power cleans 155/95
6 bar facing burpees
Then 4 rounds of:
6 jerks
9 box jumps 30/24
Then. 4 rounds of:
6 ground to over head
12 chest to bar pull ups
Then 2 Rounds 1 person does one round each:
9 power cleans
12 bar facing burpees
Then 2 Rounds:
9 jerks
15 box jumps
Then 2 rounds of
9 ground to overhead
18 chest to bar.

Tuesday
Snatch grip strict press 5x5
Snatch grip high pulls 5x5

B) 50 DU's
9 power snatches 115/75
800 run
15 power snatches
400m run
21 power snatches
200m Farmer Carry 53/35
50 DU's

Wednesday
Front Squats 5x3 (3 second pause at the bottom)
Single Leg KB Dead Lifts 5x5

B) 3RFT
21 Box Jump Overs 24/20
12 Thrusters 125/85
3 Muscle Ups (6 Chest to Bar Pull ups)

Thursday
Hand Stand Push Ups 5x5 (Negatives for those that can)
Power Cleans 5x2

B) EMOM 12
Odd Min. 3 Power Cleans @75% of your last set in the strength training
Even Min. 3 HSPU & 25 DU's

Friday
Deadlift 5x5
Anderson Squat 5x3

B) "The Cement Mixer"
4-7 Rounds on the 3 minutes
(Every 3 minutes must complete task and rest the remainder)
400m Run
12 Toes to Bar

Hey Everyone,  Yesterday was absolutely awesome!!! This coming Saturday 16.5 will be at Body Rocc Crossfit, then Sunday funday the 3rd of April at 2pm at Paula LeGate Mallano's house for the potluck in RPV..

Monday

2 Thrusters every :30 for 4 minutes) 155/95

B)(24 Minute Cap)

400m Run

40 Box Jump overs 24/20

40 Kettle Bell Swings (American) 53/35

40 Push Presses 75/45

40 Pull Ups

40 Push Presses

40 Kettle Bells Swings

40 Box Jump overs

400m Run

C) Go Over Pistols/Skill

Tuesday

Over Head Squat 5x3

Snatch Grip Deadlifts 5x3

(Pause 2" off the ground for :05sec before standing all the way up with weight for int/advanced members, everyone else does snatch grip deads)

B).For time:

100DU's (200 Singles)

20 KB Snatches (KB High Pulls for newbies) 44/26

30 HR Push Ups

40 Plate Sit Ups 25/15

10 KB Snatches

20 HR Push Ups

30 Plate Site ups

100DU's

Wednesday

Back Squats 5x3

Pistols 5x3 each leg

B)for time

15 Thrusters 95/95

400m run

90 Double Unders (200 singles)

400m Run

15 Thrusters 135/95

Thursday

With running clock-

Minutes 1&2 -old 400m run (Wall) to AMRAP OHS 95/65

Min 3 rest (equals to 1 minute of rest).

Minutes 4&5 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 6 rest

Minutes 7&8 old 400m run AMRAP Shoulder 2 OH 95/65

Min 9 rest

Minutes 10&11 old 400m run (Wall) to AMRAP OHS 95/65

Min 12 rest

Minutes 13&14 -25/18 cal Row to AMRAP Wall Balls 20/14.

Min 15 rest

Minutes 16&17 old 400m run AMRAP Shoulder 2 OH 95/65

B) Core & Mobility

Friday

Bench Press 5x5

Chin ups 5x3

B) Go over 16.5 skill, Drill and Mobility

C) 3 RFT

12 Deadlifts 115/75

9 Squat Cleans

6 Hand Stand Push ups (12 HR Push ups)

Rest 2 Minutes.... Then

15-12-9 of

Wall Balls 20/14

Pull Ups

rest 1 minute

400m run

 

Great Showing again this last Saturday guys. This Saturday/16.4 will be back at our box at CrossFit Lomita at 9am til the last heat is done.

Monday

0:00-6:00
2 Rounds for time.
5 Chest to Bar Pull ups
7 Thrusters 115/75
10 Chest to Bar Pull Ups
7 Thrusters
@6:00-12:00
repeat above rep scheme

B) Skill/Progressions
Hand Stand Push Ups

C) Over Head Squat
(Back Squats for newbies) 3x8
Plank 3x1 minute

Tuesday
3 rounds for time
25 Push ups (HR)
15 Deadlifts 185/135
25 Box Jumps

B) Hand Stand Push Ups 6x6
Flat as possible Ring Rows 6x6

Wednesday
EMOM 16
4 rounds of:
Min1 15/12 Cal Row
Min2 15 Wall Balls 20/14
Min3 15 SDHP 95/65
Min4 15 Shoulder to Over head

B)Front Squats 5x10,8,6,4,2
Shoulder 2 OH 5x10,8,6,4,2

Thursday
EMOM 20
Odd:12/10 Cal Row
Even 12 Wall Balls 24/20

B) Power Cleans T&G 4x8
Farmer Carry 4x100M AHAP

Friday
Bench Press 5x10,8,6,4,2
Over Head Walking Lunge 5x10, 8, 6, 4, 2

B) skills and prep for 16.4 Strategy

C) 10 Rounds for time
3 Power Snatches 95/65
3 Burpees over bar

D) Mobility for 16.4

Saturday;
16.4

Sunday
TBD and/or 16.4 Do Overs