W.O.D. – Workout of the Day


December 23 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE ENDS 12/25!!
  • YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership!  CLICK HERE
  • HOLIDAY SCHEDULE:
    • 12/24: 9am class,10am class, open gym 11-1pm no yoga, 12/25 CLOSED, 12/26: 9am class,10am class, open gym 11-1pm
    • 12/31: 9am class,10am class, open gym 11-1pm no yoga, 1/1 CLOSED, 1/2: 9am class,10am class, open gym 11-1pm

SWOD

Hang Clean: 1 Rep Max (20 mins)

WOD

AMRAP 15 min

10 Toes to Bar

12 KB Swings (53/35)

50m Walking Goblet Lunges (53/35)

December 22 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE ENDS 12/25!!
  • YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership!  CLICK HERE
  • HOLIDAY SCHEDULE:
    • 12/24: 9am class,10am class, open gym 11-1pm no yoga, 12/25 CLOSED, 12/26: 9am class,10am class, open gym 11-1pm
    • 12/31: 9am class,10am class, open gym 11-1pm no yoga, 1/1 CLOSED, 1/2: 9am class,10am class, open gym 11-1pm

SWOD

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of your 1RM + 10lbs.

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

Back Squat: 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 HSPU

5 Deadlifts

7 HR Push-ups

20 Double Unders

5 rounds for time

Rx: Defecit HSPU (45/25 plates) and 225/155 Deadlift

RxA: Ring HSPU and 275/185 Deadlift

 

December 19 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership!  CLICK HERE

SWOD

Front Squat: 6 sets of 2 reps

WOD

2x(1 Power Clean+1 Hang Squat Clean+1 Jerk)

4 Deadlifts

6 Lateral Barbell Burpees

200m run

rest 1 min

4 Rounds for time, including rest

Rx:155/115

RxA:205/155

time cap: 18 mins

December 18 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership!  CLICK HERE

Skill: Kipping basics with focus on body position and shoulder mobility

WOD

AMRAP 15 min

8 Hang Power Snatches

16 Jumping Air Squats

20 Double Unders

200m Pinch Carry (35/25)

Rx: 115/85

RxA:155/115

December 17 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • 2014 COACHES SURVEYS!!!  PLEASE FILL THESE OUT! CLICK HERE
  • Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All start this week!  CLICK HERE

SWOD de-load

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:

Set 1: 5 reps at 40% of base number

Set 2: 5 reps at 50% of base number

Set 3: 5 reps at 60% of base number

WOD

Buy In: 20 Med Ball Cleans (20/14)

40 UNBROKEN Back Squats (weight=Body weight)*

*10 Toes to Bar every time you drop the bar

**Start with 10 Toes to Bar if you need to start with the bar on the rack

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

December 16 2014


Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • 2014 COACHES SURVEYS!!!  PLEASE FILL THESE OUT! CLICK HERE
  • Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All start this week!  CLICK HERE

SWOD

High Hang Clean+Hang Clean x 2

Hang Clean: 5×2 reps (try to hit your last 1RM for this)

Team WOD

Teams of 3

1. Max Wall Climbs for 1 min

2. Max Cal Row for 1 min

3. Max Strict Pullups for 1 min

3 Rounds for Total Reps+Calories

Each round has 3 mins, followed by 1 min break

Each team member will spend 1 min on each station, then rotate during each round

Tip: When you rotate, get the count of the previous person and continue there.  At the end of the round, add all 3 counts together for team count for that round, then add all 3 rounds at end

December 15 2014


CrossFit 858 Holiday Gift Cards still on sale!!

CrossFit 858 Holiday Gift Cards still on sale!!

Announcements:

  • BLACK FRIDAYCrossFit 858 Holiday GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • 2014 COACHES SURVEYS!!!  PLEASE FILL THESE OUT! CLICK HERE
  • Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All start this week!  CLICK HERE

SWOD de-load

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

Back Squat

Set 1: 5 reps at 40% of base number

Set 2: 5 reps at 50% of base number

Set 3: 5 reps at 60% of base number

WOD

Tabata Barbell Jumping Lunges (45/35 bare barbells)

rest 1 min

Tabata Push Ups

rest 1 min

Tabata Thrusters (45/35 bare barbells)

December 13 2014


Announcements:

  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • 2014 COACHES SURVEYS!!!  PLEASE FILL THESE OUT! CLICK HERE
  • Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All start this week!  CLICK HERE

WOD

400m run

8 Strict Chin Ups

10 Deadlifts (225/155)

12 Pistols (Sub 24 Jumping Air Squats)

3 rounds for time

December 12 2014


Announcements:

  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th!!  7pm class cancelled!! CLICK HERE
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • 2014 COACHES SURVEYS!!!  PLEASE FILL THESE OUT! CLICK HERE
  • Please welcome: Betsey Pepas, Jess Winer, and Laura Hernandez to our staff!!  CLICK HERE
  • YOGA! WOMENS CLASS! KB CLASS! All start this week!  CLICK HERE
    • TOMORROW, FRIDAY 8AM LADIES CLASS W/COACH ALLI!

SWOD

Front Squat: 6 sets of 3 reps

WOD

AMRAP 9min- Ascending ladder of:

HSPU

Burpee Pullups

(1+1, 2+2, 3+3…. etc)

rest 3 min

200 Double Unders (400 Singles)

-for time-