W.O.D. – Workout of the Day


January 31 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

Skill: Kipping and progressions

WOD

2 Squat Cleans

4 Back Squats

8 Toes to Bar

200m run

5 Rounds for time

Rx: 155/115

RxA: 185/135

January 30 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

SWOD

Overhead squat 5X4 (go heavier than last week)

CrossFit Open WOD 11.4

AMRAP 10 min

60 Bar-facing burpees

30 Overhead squats (120/90)

10 Muscle-ups (sub: CTB pullups)

 

 

 

January 29 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

Skill: Pistols and Progressions

WOD

100m run

10 Pistol Squats

8 Goblet Lunges (53/35)

6 Ring Rows

8 rounds for time

January 28 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

SWOD

Review Split Jerk technique for 10 min w/empty barbell then,

Split Jerk 5×5

WOD

10 Ring Dips

20 Hang Snatches (95/65)

30 KB Swings (70/53)

40 Pushups

50 Double Unders (100 Singles)

2 Rounds for time

January 27 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

SWOD

High Hang Snatch+Hang Snatch x 2

Hang Snatch: 2×4 reps, 2×3 reps

WOD

10-1 Burpee Box Jumps (24/20)

1-10 2 for 1 Wall Balls (24/20)

January 26 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

SWOD

Tempo Back Squats

5×8 40X0 Stay between 50-60% Rest exactly 60 seconds between sets

WOD

AMRAP 16 min

8 Deadlifts

6 Hang Cleans

4 Front Squats

400 m run

Rx: 155/115

RxA: 185/135

January 24 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

Skill: Practice Double unders for 15 min

WOD

EMOM 6 min

1 Hang Clean+1 Squat Clean

Rx: 135/95

RxA: 185/135

rest 2 min

EMOM 6 MIN

1 Squat Clean+1 Push Press+1 Jerk

Rx: 155/115

RxA: 205/155

January 23 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays
  • MEMBER APPRECIATION EVENT: FREE American Sniper showing and night out!  CLICK HERE TO RSVP!

308555id1i_TheJudge_FinalRated_27x40_1Sheet.indd

SWOD

Overhead squat 5X4

WOD

200m run

21 Thrusters (95/65)

21 Pullups

200m run

15 Thrusters

15 Pullups

200m run

9 Thrusters

9 Pullups

200m run

January 22 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays

 

SWOD

A1) Bench Press 4×10

A2) Bent over Rows 4×10

WOD

AMRAP 16 min

4 Wall Climbs

6 Box Jump Overs (24/20)

8 Toes to Bar

10 KB Goblet Lunges (53/35)

January 21 2015


Announcements:

  • We have 3 Promotions currently available:
    1. OUR NEW YEARS PROMOTION IS BACK! AND IMPROVED!  FIRST MONTH IS ONY $99!! (ENDS 1/31/15) CLICK HERE
    2. Former members are eligible for our COMEBACK SPECIAL (ENDS 1/31/15) CLICK HERE
    3. Corporate rate for Qualcomm employees! (CLICK HERE)
  • WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!!
  • YOGA! WOMENS CLASS! KB CLASS (Limit 10 people/class)! All FREE with your membership!  CLICK HERE
  • Effectively immediately, all new members will need to go through TWO Foundations classes.  Foundations 1 and 2 will alternate each week, with sessions on Weds and Saturdays

 

SWOD

Strict Press: 1 RM Testing (15 min)

WOD

30 Back Squats (weight=Body weight)*

1 mile run

Score will be time only, body weight won’t go on board

*Squats are from the rack

One mile route:  Run down to Miramar, take a right.  Stay on the SIDEWALK!  Run to the pyramid, take a right, turn around at the tree at the WESTERN entrance, and come back.

This path is 0.5 miles.  Turn around and back equals 1 mile

This path is 0.5 miles. Turn around and back equals 1 mile