W.O.D. – Workout of the Day


April 27 2015


SWOD (25 min)

Back Squat: 1×5@60%, 1×3@70% 1×2@80%, 90% 1×1@95%

Front Squat: 1×5@65%, 1×4@75%, 80%, 85%

WOD

Tabata Floor Presses (95/65)

rest 2 min

Tabata Air Squats

rest 2 min

Tabata Ring Dips

score=Total reps for each Tabata, not lowest reps per set ;)

 

April 25 2015


Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.
  • Come support the competitors at the Rumble in Paradise held at CrossFit San Diego tomorrow!  Saturday April 25th! 8am start.  841A 14th Street San Diego, CA 92101 Phone: (619) 356-8174

WOD

EMOM 9 min

2 Hang Squat Snatches

Rest 2 min

EMOM 7min

1 Squat Snatch+1 Snatch Balance

Rx: 135/95

RxA: 155/115

April 24 2015


Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.

SWOD (15 min)

Back Squat: 2×5@65%,

                      3×5@70%

Front Squat: 4×5@60%

WOD

1 min max Wall Balls (20/14 to 10/9)

1 min max Ring Rows

1 min max HSPU (sub HR Push-ups)

1 min rest

5 Rounds for total reps

April 21 2015


Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.

SWOD

3 Position Snatch (High to low) x 3

2 Position Snatch (HH and Hang)x3

WOD

2 min max Thrusters (135/95)

Rest 2 min

2 min max Squat Clean and Jerks

Rest 2 min

2 min max Power Clean and Jerks

Rest 2 min

2 min max Power Cleans

April 18 2015


Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.
  • Friday 8am Ladies only class is now a regular class!  DUDES ARE WELCOME!
  • Sunday KB class with Coach Betsey is now being moved to the 10am hour of Open gym for your convenience!
  • State of the Gym-Post Open thoughts blog entry

WOD

EMOM 8 min

1 Power Clean+1 Squat Clean+1 Jerk

Rx: 155/115

RxA: 205/155

rest 3 min, then

3 Rounds of

10 HSPU

10 Deadlifts (225/155)

*Have plates ready for changing during break

April 17 2015


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Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.
  • Friday 8am Ladies only class is now a regular class!  DUDES ARE WELCOME!
  • Sunday KB class with Coach Betsey is now being moved to the 10am hour of Open gym for your convenience!
  • State of the Gym-Post Open thoughts blog entry

SWOD (25 min)

Back Squat: 1×4@70%, 75%, 80%, 85%

Front Squat: 1×5@60%, 65%, 70%, 70%

WOD

AMRAP 12 min

10 Toes to Bar

8 Strict Pullups

6 KB Swings (70/53)

4 Bar Muscle ups (sub 4 strict pullups)

April 16 2015


Announcements:

  • We now carry EXTREME ENDURANCE!  CLICK HERE to learn more.
  • Friday 8am Ladies only class is now a regular class!  DUDES ARE WELCOME!
  • Sunday KB class with Coach Betsey is now being moved to the 10am hour of Open gym for your convenience!
  • State of the Gym-Post Open thoughts blog entry

WOD

3 Rounds of:

20 Pistols

10 Burpee Box Jumps (24/20)

then immediately,

3 Rounds of:

12 Front Rack Lunges (95/65)

10 Lateral Burpees over barbell

All for time