Tuesday, May 3, 2016

Tuesday

Totally TUESDAY~

Warm Up:
3 Rounds
Run 200m
10 Tire Flips
20 Sit Ups

Lift:
 Clean and Jerk
5-5-5-5-5  (135/95#) Try for touch and go, first set of 5 lighter as warm up!

WOD:
3 Rounds
Run 400m
15 Pull Ups
12 Power Snatch (95/65#)
4 Turkish Get Ups (30/20#) alternate arms

**Check out the video for Turkish Get Ups... Remember this is not a movement for speed... it's a slower, stabilized movement!




Monday, May 2, 2016

Monday

Happy MAY!!!!

1 Week until the Body Fat Testing! Who's going to win a free month of CrossFit ??

Warm Up:
3 Rounds
Row 200m
1 Min on Assault Bike
10 Air Squat
10 Strict Push Ups

WOD:
AMRAP in 10 Min:
50 Double Unders
10 Back Squat (135/95) from rack

Rest 2 Min

21-15-9-6 Reps of:
GHD Sit Ups
Burpees
Deadlift (185/135#)

** Ladies Clean and Jerk competition is May 21st! We need to get some teams registered ASAP... REGISTER HERE!!!
**Family Dinner is Friday May 13th at Buca Di Beppo in Huntington Beach! Hope everyone can make it!
** Body Fat Tank is here Monday May 9th! Anyone can make an appointment and come get their body fat tested! Contact Nikki

Saturday, April 30, 2016

Saturday

Weekend weekend weekend!!!!

Goodbye April.... Heelllllooooooo MAY!

See ya at 6:45 for Running club, then 8am workout! Yeah!!


WOD:
"Laura"
21-18-15-12-9-6-3
Kettlebell Swings (53/35)
Box Jumps (24/20")
30 Sit Ups (each round)

Or maybe we rework it into a partner wod! See ya at 8!

Friday, April 29, 2016

Friday

TABATA!!!

Warm Up:
3 Rounds
Row 300m
10 Split Lunges off box (each leg)
5 Burpee Pull Ups

WOD:
Recoil Tabata...

Deadlifts (135/95#) (do NOT compromise form for reps!)
Push Ups
OH Plate Sit Ups (25/15)
Air Squats
Push Press (45#)


**Running club was a HUGE SUCCESS last Saturday! Join us tomorrow morning 6:40 for a fun JOG!! Anyone is welcome and we can taylor the run to any length for new runners!

Thursday, April 28, 2016

Thursday

Serious question... What's your daily diet like? Now be honest...
Did you know that diet makes up over 80% of your body's image... Not seeing the results you like in the gym?? Its time to SERIOUSLY take a look at what you are eating. Let's chat about it before or after class...

See you at 6pm for YOGA!

Warm Up:
Group Stretching....
Then...
Timed Mile :)

WOD:
AMRAP in 15 Min
55 Double Unders
15 Knee To Elbow
10 Hang Clean and Jerk (75/55#)

Little Core action after.... I Think so! Bikini Season is approaching FAST!!!!

Wednesday, April 27, 2016

Wednesday

Rumor Has it, Caitlyn did a FULL rope climbs and I missed it... good thing I'm coaching alllll night :) :)


Warm Up:
3 Rounds
10 Strict Push Ups
10 Sumo Deadlift High Pull (45/35#)
20 Double Unders

CHIPPER TIME!

WOD:
For time:
2 Rope Climbs
25 Burpees
Run 400m
25 Box Jumps (24/20")
100m Bear Crawl
25 Toes To Bar
Run 400m
25 Tire Flips
100m Bear Crawl
25 Walking Lunges
Run 400m
25 Power Cleans (115/75#)
100m Bear Crawl
25 Front Squats (115/75#)
2 Rope Climbs

**Yoga/Mobility Tomorrow night 6pm!



Tuesday, April 26, 2016

Tuesday

Totally Tuesday!

Warm Up:
 2 Rounds
1 Min assault bike
10 Kettlebell Swings (35/26#)

Lift:
 Shoulder Press  4-4-4-4 (115/75)
Deadlift 5-5-10-10-10-5-5 (135/95#)

WOD:
4 Rounds of 4 Min AMRAP
15 Wall Balls ((20/14#)
30 Slam balls (20/15#)
Row Max Calories

Rest 2 Min between rounds