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07 Nov

Posted at 20:38h in WOD

WOD: CrossFit Open 15.1 9 min AMRAP 15 Toe-to-bar 10 Deadlifts 5 Snatches  Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 5 min rest/ 100m cool down lap then, Strength: 20 min to find a 5 rep max Deadlift PEEK into the WEEK...

06 Nov

Posted at 20:00h in WOD

Warm-up/Skill: -Split jerk drills -Bar receiving drills Strength/WOD: A. Every 2 min x 3 sets 3 Pause split jerks 2 sec pause in dip, 2 sec hold on catch B. Every 2 min x...

05 Nov

Posted at 20:36h in WOD

WOD: 20 min AMRAP  10 Overhead BB lunges 200m Run 16 Front rack BB lunges 200m Run 20 Back rack BB lunges 200m run  Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: 3 sets for quality: Supine toe to barbell x 10 Barbell rollouts x...

04 Nov

Posted at 20:00h in WOD

30 min EMOM -1-5 Ring or Bar Muscle ups- (athletes choice) -Sled rope pull + push back / box push, 100Ft -10-15 GHD Back extension, pick load -5 Seated box jumps @ high -30 sec...

03 Nov

Posted at 20:00h in WOD

Strength:  Every 2.5 min x 5 sets 3 Deadlifts with a 10 sec hold at the top of each rep 65-75% of 1 rep max WOD: “Dumbbell DT” 5 rounds for time 12 Deadlift 9 Hang Power Clean 6...

02 Nov

Posted at 20:00h in WOD

Strength: Every 2 min for 5 sets 3 Strict press Start @ 75% an increase as desired, however, try to do at least 3 sets at the same weight. WOD: 3 rounds for...

01 Nov

Posted at 20:00h in WOD

Strength: Tempo Back Squats Every 2.5 min x 5 sets Back squat complex: 1 tempo*, 2- 1.25 squat, 2 regular  *tempo: 3 sec neg, 3 sec hold at bottom(3:3:0) →start ~45% and increase as desired Challenge...

31 Oct

Posted at 21:51h in WOD

WOD: 3 min AMRAP/ 1 min rest - 5 cycles 15 KBS 10 Goblet Squats 5 Burpees Lv1: 25/18 Lv2: 35/25 Lv3: 50/35 Restart AMRAP each new cycle Finish: Quad foam roll Couch Stretch QL stretch ...

29 Oct

Posted at 15:34h in WOD

Today is the Halloween Partner Costume WOD! Prizes for the best costumes! This is at our Mission Bay location (701 Mission Bay Blvd N). No classes/open gym at our indoor...

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