W.O.D. – Workout of the Day


September 4 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
  • 858 Miramar:  please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord
  • 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD: Week 5 (20-25 min)

Back Squat 3 sets x 3 reps @95%

WOD

12-9-6-3

Deadlifts (225/155)

Strict Pullups (RxA: Bar Muscle Ups)

(time cap: 15 min)

September 3 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
  • 858 Miramar:  please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord

WOD

10-1

Ring Rows

Russian KB Swings (70/53)

Goblet Squats

30 Double Unders (60 singles) after each round

 

 

September 2 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
  • 858 Miramar:  please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord
  • 858 Mission Gorge:  Please no Wall Balls or HSPU on the newly painted walls until Wednesday at least

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your 1RM.

“+” denotes do that number of reps and then as many as you can until failure

Strict Press: 3×3

Set 1: 3 reps at 70% of base number

Set 2: 3 reps at 80% of base number

Set 3: 3+ reps at 90% of base number

WOD

4 Ground to Overhead

8 Burpee Ball Slams (30/20)

12 Russian Twists w/Slam Ball

200m run

4 Rounds

Rx: 155/115

RxA: 185/135

September 1 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
  • 858 Miramar:  please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord
  • 858 Mission Gorge:  Please no Wall Balls or HSPU on the newly painted walls until Wednesday at least

SWOD: Oly Work

Klokov Complex (1 Deadlift+1 Squat Clean+1 Front Squat+1 Push Press+1 Push Jerk) x 6 sets

WOD

Alternating Double Tabata (16 rounds)

Hang Power Snatches (75/55)

Jumping Lunges, Back Rack (75/55)

Score=Total reps

August 31 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
  • 858 Miramar:  please do NOT do HSPU or any other activities, or lean objects outside on the wall-per the landlord
  • 858 Mission Gorge:  Please no Wall Balls or HSPU on the newly painted walls until Wednesday at least

SWOD: Week 5 (20 min)

Back Squat: 6 sets x 2 reps @80%

WOD

12 DB Renegade Rows (40/30)

10 HR Pushups

8 DB Squat Cleans (40/30)

100m DB Farmers Carry (40/30)

4 Rounds for time (20 min cap)

August 29 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE
  • CrossFit 858 MISSION GORGE is closed this Saturday August 29th and Sunday August 30th.  We are having the gym PAINTED!!  Go to the Miramar location to workout!

WOD

AMRAP 14 min

200m run

30 Double Unders (60 singles)

20 Air Squats

10 Floor Presses (135/95)

5 HSPU

 

August 28 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE
  • CrossFit 858 MISSION GORGE is closed this Saturday August 29th.  We are having the gym PAINTED!!  Go to the Miramar location to workout!

Events

  • 1ST JOINT HAPPY HOUR AT CROSSFIT 858 MISSION GORGE!!!  CLICK HERE TO SEE THE INVITE!

SWOD: Week 4 (18-20 min)

Back Squat: 4 sets x 4 reps @90%

WOD

21-15-9

Burpee Broad Jumps (6’/4’)*

Pullups**

*Hint, our mats and platforms are 4’x6′

**If you are using a band, you must do strict pullups vs kipping-TO GET STRONGER!

August 26 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE

Events

  • 1ST JOINT HAPPY HOUR AT CROSSFIT 858 MISSION GORGE!!!  CLICK HERE TO SEE THE INVITE!

 

SWOD

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of your 1RM.
  • “+” denotes do that number of reps and then as many as you can until failure

Strict Press: 3×5

Set 1: 5 reps at 65% of base number

Set 2: 5 reps at 75% of base number

Set 3: 5+ reps at 85% of base number

WOD

3 Rounds of:

9 Front Squats (135/95)

6 STO (135/95)

then, immediately:

20 Thrusters (135/95)

All for time

August 25 2015


Announcements

  • Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE

Events

  • 1ST JOINT HAPPY HOUR AT CROSSFIT 858 MISSION GORGE!!!  CLICK HERE TO SEE THE INVITE!

SWOD: Oly Work

Snatch Drops: 3×2 (AHAP, if proficient.  Sub 50% for technique)

Hang Snatch+Snatch x 5 sets

WOD

EMOM 8 min

4 Deadlifts

3 Hang Squat Cleans

2 Squat Cleans

Rx: 135/95

RxA: 185/135