Friday, 1 December 2017

8 min AMRAP
Wall ball shots

Level 1 (16/10#)
Level 2 (18/12#)
Level 3 (20/14#)
*Men must hit 10' target & women must hit at least 9' target on every rep

Part 1) Front squat sets of 5-4-3-2-1-1 to find 1RM front squat
Part 2) Reduce weight by 20% from 1RM, then perform 3 sets of front squats at that weight for maximum repetitions 

Wednesday, 29 November 2017

Rest Day
Make sure you still move your body, even on your rest days. Go for a few 10 minute walks throughout the day, try the Wednesday night yoga class at 1725 in the Natatorium, take a bike ride around base, or try some 5-minute flow (YouTube it!).

Tuesday, 28 November 2017

21-15-9 Reps for Time of:
Cleans (3/4 bodyweight)
Ring dips


"Metcon," or "Metabolic Conditioning" means improving the body's ability to store and deliver energy for any activity. This starts with your metabolism (from "metabolic"), how you turn food into energy. It all starts with how you nourish or damage your body with the food you choose to eat.

CrossFit's prescription is, "Eat meat & vegetables, nuts and seeds, some fruit, little starch, and no sugar. Maintain intake to levels that will support exercise but not body fat."

Monday, 27 November 2017

3 Rounds for Time of:
800m Run
21 Overhead Squats (95/65)
30 Pull-Ups

Core Down
Accumulate 2 minutes of L-Hang from pull-up bar

This may be the most important 15 minutes of your day:
Greg Glassman: "The World's Most Vexing Problem"

Saturday, 25 November 2017

Partner WOD:
"Hang in there"
20-minute EMOM
5 thrusters (95/65)
5 burpees
You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

Friday, 24 November 2017

Friday, 24 November

Flight Simulator
Unbroken Double Unders

Time Cap 20 mins.
Scale Up: Add 5 push-ups between sets

Thursday, 23 November 2017

9am Thanksgiving Day WOD will be at the parking garage by USFJ due to the rain forecast!

Let’s earn that extra serving of sweet potato casserole

Tuesday, 21 November

Strength: Back Squat 5x5

WOD: Gwen

Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.
Rest as needed between sets

Monday, 20 November

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, 17 November 2017

Happy Friday!

10 Min EMOM:
Odd: 1 Round of Cindy
Even: Max Reps Power Cleans (135/95)

10 min EMOM:
Odd: 1 Round of Cindy
Even: Max Reps Deadlifts (135/95)

10 min EMOM
Odd: 1 Round of Cindy
Even: Max Front Squats (135/95)

Rest 3 minutes between each EMOM
Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Thursday, 16 November 2017

Every 2 minutes for 10 Rounds:
15 TTB
3 Power Snatch (adding weight each round)

10 min AMRAP:
12 WallBalls (20/14#) 
12 Russian Kettlebell Swings (70/53#)
**Shoot to complete both movements within the minute**

Tuesday, 14 October 2017

10 Minute EMOM: Squat Clean + 3 Front Squats

20 minute EMOM
Minute 1.) 20 Ab-mat sit-ups 
Minute 2.) 10 OH Squats (75/55#)
Minute 3.) 200 m Run
Minute 4.) Rest

Monday, 13 November 2017

Hero WOD “Rankel”
20 minute AMRAP of:
6 Deadlifts, 225/155#
7 Burpee Pull-ups 
10 Kettlebell Swings, 70/53#
200 m run

Sunday, 12 November 2017

Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week

Saturday, 11 November 2017

Partner WOD
For time
  • 75 Doubles Unders each
  • 75 Front Squats, 115/75#
  • 75 Push Press, 115/75#
  • 50 Doubles Unders each
  • 50 Front Squats, 115/75#
  • 50 Push Press, 115/75#
  • 25 Doubles Unders each
  • 25 Front Squats, 115/75#
  • 25 Push Press, 115/75#
* After the doubles in each set, partition the reps

Friday, November 10 2017


Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Post rounds completed to comments.

Thursday, 9 November 2017

**"Mary" **
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds completed + reps to comments below

Wednesday, 8 November 2017

Rest Day

*If you’re looking for a good active recovery on Wednesdays, try a yoga class at the Natatorium. Classes start at 1725 in the afternoon. It's inexpensive and a great way to work on balance, flexibility, and coordination.

Tuesday, 7 November 2017

For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb.
Post time to comments.

Monday, 6 November 2017

5 rounds for time of:
25 kettlebell swings, 2 pood/1 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows

Post time to comments.

Saturday, 3 November 2017

Saturday, 3 Nov
Partner WOD for time. Break up the rounds of 200 as you like.
50 Double Unders per partner
200 Pullups
40 Double Unders per partner
200 Pushups
30 Double Unders per partner
200 Situps
20 Double Unders per partner
200 Squats
10 Double Unders per partner

Friday, 3 November

5x5 Front Squat
Metcon, 5 rounds:
8 push press (95/65)
8 squats (same weight as push press)
8 dumbbell snatch (50/35, R side)
8 dumbbell snatch (50/35, L side)
8 lunges (no weight)

Thursday, 2 November

Thursday, 2 Nov

10 min EMOM
Clean Complex: Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk (115/75)

30 Wall balls (20/14)
20 Burpee Box Jumps
100 KBS (53/35)
20 Med Ball Sit-ups (20/14)
800 m run