January 18, 2018

Thursday

Tomorrow Night is Family Night at Hangar 18, indoor rock climbing! 7-9pm
Only 4 &5 pm class tomorrow night
Yoga/Mobility Tonight 6pm

Warm Up:
2 Rounds 
30 Double Unders
10 Hang Cleans (45/35#)
10 Shoulder Press (strict) 


Skill:
3 Rounds
Ring plank 1min
Single arm ring plank 30 sec
Single arm ring plank 30 sec
30 Russian Twist (20/15 slam ball) 


WOD:
2 Rounds for time:
Run 400m
15 Hand Release Push Ups (keep quads off ground)
15 Shoulder to Overhead (115/75#)

Then...
1 Round 
30 Burpees 
30 GHD Sit Ups 


January 17, 2018

Wednesday

Our Festivus Individual Competition is coming! 
We already have athletes signed up for our competition April 21
Check out the workouts and get registered today for $10 off and a free T-shirt! 
Warm Up:
3 Rounds 
Assault Bike 13 Calories 
10 Gobblett Squats (kb 35/26#)
10 Kettlebell Swings (35/26#)


Strength: (approx 10min)
Warm Up Deadlift for workout 
10-8-8-5 


WOD:
AMRAP in 10 min 
20 Medicine Ball Cleans (20/14#)
60 Double Unders 

Rest 2 Min 

21-15-9 reps of:
Deadlifts (285/185)
Box Jumps (24/20")
*see attached video for med ball clean 

January 16, 2018

Tuesday

Are you ready for the Spartan race?? Sunday Jan 28 
we have a team doing the Spartan Sprint! There's still time to join! 
Remember 40 Burpees today 
Warm Up:
Row 1000m
2 Rounds 
10 Burpees 
10 Toes to bar 

Skill:
Handstand Push Up 
5-5-5
Muscle Up (ring or bar) 
3-3-3 
**alternate back and forth 

WOD:
For time:
10 Muscle Ups (ring or bar)
25 Thrusters (75/55#)
Row 1000m
25 Thrusters 
10 Muscle Ups 
**use bands for bar muscle up if you don't have them yet 


**Family Night is this Friday, Indoor Rock Climbing 7-9pm at Hangar 18 in Long Beach! Anyone can show up that night and join our group for $20 (includes instruction and rentals). Come climb with us! No 6pm class Friday! 

January 15, 2018

Monday

Oh Snap... It's week 2 of the Burpee Challenge! 
You know what that means... 40 Burpees each day this week! 
WOO!

Warm Up:
2 Rounds 
Run 400m
12 Air Squats 
30 Sec Rope Hang Hold 


Lift:
Squat Cleans :) 
8-5-3-3-3 


WOD:
AMRAP in 10 Min of:
5 Power Snatch (95/65#)
10 Overhead Lunges 
1 Rope Climb 
**You will be using the bar for overhead lunges 


**Family Night is Friday! Join us at Hangar 18 in Long Beach for indoor rock climbing 7-9pm! There will be NO 6pm class Friday so we can all get there by 7pm

January 13, 2018

Saturday

The weekend has arrived! 
See you at 7am for Running Club! 3 miles sounds perfect...


Then Workout at 8am..

With a Buddy... 
Complete as many Reps at Possible in 5 min of:

Man Makers (30/20#)

Tire Flips 

Wheel Barrow Walk 100Ft (100ft = 1 Rep)

Plank To Push Up 

**Only One partner Can work at a time 

January 12, 2018

Friday

Happy Friday 

Warm Up:
2 Rounds 
10 Burpees 
15 Calories Assault Bike 
24 Walking Lunges (holding DB's 30/20#)


WOD:
Technically Still Open Gym.... but to get ready for the CrossFit Open which is coming up fast... try one of these old Open wods! 

Or ... go for a run... lift Something heavy.... Create your own workout! 

Option 1: 
Open 17.5 
10 Rounds for time of:
9 Thrusters (95/65#)
35 Double Unders 


Option 2:
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

**Running club meeting 7am tomorrow morning! Then workout at 8am! 

January 11, 2018

Thursday

Yoga/Mobility 6pm tonight! 
Don't forget your burpees today! 30 big ones!
CrossFit Open registration starts today!
You can find more INFO HERE
First workout is released Feb 22. 

Warm Up:
Run 800m
2 Rounds 
Bear Complex (45/35#)
power clean-front squat-push press- 
back squat-push press 


WOD:
5 Rounds for time of:
15 Kettlebell Swings (70/53#)
10 Burpee Box Jumps (24/20")
5 Bar or Ring Muscle Ups