Announcements
- Left Coast Rumble TEAMS registration is open!! DEADLINE TO REGISTER IS MAY 19TH! CLICK HERE
- 2017 Referral Program has been launched!
- 858 NonStop HIIT Classes have been launched! These classes are a part of your CrossFit 858 membership.
- If you know of anyone who just wants to do these classes, visit www.858nonstop.com to sign them up for a free week trial.
Upcoming Events:
- NEW CLINIC CrossFit for Longevity: How to set and reach long term goals Saturday May 20th CLICK HERE
- Memorial Day Murph: Monday May 29th CLICK HERE
- Beach Day 2017 Sunday June 11th CLICK HERE
- NEW CLINIC: Mobility and Recovery Saturday June 17th CLICK HERE
SWOD Week 3/5: (20 Min)
A1) Back Squat 4x 6 @ 5-10 lbs heavier than last week or 79 -84%
Rest as needed
A2) Weighted Pull-Ups x 4
Rest as needed
*If you don’t know your 1RM, either guess what is and work off of that or work up to a set of 6 that wasn’t easy but doable for 4 sets.
WOD: (20 Min Cap)
3 Rounds:
20/16 Cal Row
Rest 1 Min
50 Double Unders (100 singles)
14 Thrusters (75/55)
Rest 1 Min
12 Bar Facing Burpees
10 Front Rack Lunges (75/55)
Rest 1 Min
*goal is about 1 min of work for each part
WOD:CLASSIC CrossFit (20 Min Cap)
4 Rounds for time:
50 Double Unders (100 singles)
14 Thrusters (75/55)
12 Bar Facing Burpees
10 Front Rack Lunges (75/55)