W.O.D. – Workout of the Day


June 27 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!
  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD Week 2 (18 min)

5 sets x 5 reps @ 80%*

*warm up to 80% and perform all sets at this weight

WOD

Alternating Double Tabata (16 rounds)

Thrusters (75/55)

DB Renegade Rows (30/20)

Score=Total reps

June 25 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!
  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!
    We will set up at the star!

    We will set up at the star!

     

WOD

AMRAP 16min

3 DB Manmakers (40/20)

5 HSPU

7 Squat Cleans (135/95)

20 Unbroken Double Unders (30 Unbroken Singles)

June 24 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!
  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

SWOD: Week 3 Deadlift* (15 min)

*If you don’t have a 1RM, find one, unless you are new (4×5 @moderate instead)

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

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD

24-16-8

Hang Power Snatches (115/85)

Ball Slams (30/20)

June 23 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

Skill (10 min): Toes to Bar and Progressions

WOD

AMRAP 12 min

12 Russian KB Swings (70/53)

12 KB Goblet Lunges

12 Toes to Bar

12 Cal Row

*Coaches:  Run classes in heats if you run out of rowers or sub 12 Cal for 12 SDHP (75/55)

June 22 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

SWOD Week 7 Deload unscored: Hang Squat Cleans (15min)

2 Position Clean (HH+Hang)x4 (moderate)

Hang Clean: 4×4 (Don’t go past 60%)

WOD

100 Burpees

80 Air Squats

60 Situps

40 HR Pushups

20 Strict Pullups

For time, 30 min cap

June 21 2016


Announcements:

  • Check out our Athlete of the Quarter, Priscilla Zerbini
  • Welcome back Coach Tami to Mission Gorge!

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

SWOD Week 3 (18 min)

Push Press 5×4

Superset with 8 Bent over Barbell Rows (unscored)

WOD

200m run

8 Hang Power Cleans (95/65)

10 Push Presses (95/65)

Rest 1 min

5 Rounds for time (20 min cap)

June 20 2016


Announcements:

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

SWOD Week 1 (18 min)

Back Squat 4 sets x 5 reps @ 70%*

*warm up to 70% and perform all sets at this weight

WOD

AMRAP 8 min

4 Ring Muscle Ups (sub 8 Pullups)

8 Thrusters (95/65)

16 Double Unders (32 singles)

June 17 2016


Announcements:

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

SWOD: Week 2 Deadlift* (18 min)

*If you don’t have a 1RM, find one, unless you are new (4×5 @moderate instead)

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

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

12 Power Cleans (95/65)

6 Box Jumps w/step down (24/20)

8 Power Cleans (135/95)

6 Box Jumps w/step down

4 Power Cleans (185/135)

6 Box Jumps w/step down 

*You change your own weights, one barbell

3 Rounds for time

June 16 2016


Announcements:

Upcoming Events:

  • Sunday June 26th Beach Day Cookout at La Jolla Shores CLICK HERE!

WOD

AMRAP 4 min

20 Double Unders (40 singles)

10 Alternating KB Power Snatches (53/35)

Rest 2 min

AMRAP 6 min

20 Double Unders (40 singles)

10 Alternating KB Power Snatches (53/35)

20 American Swings (53/35)

Rest 2 min

AMRAP 8 min

20 Double Unders (40 singles)

10 Alternating KB Power Snatches (53/35)

20 American Swings (53/35)

10 Goblet Squats (53/35)