Thursday, November 23rd, 2017 WOD

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Thursday, November 23rd, 2017 WOD

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STUDIO CITY
Happy Thanksgiving
Gym Hours: 8AM-12PM
8:00 AM – CardioFleX™
9:00 AM – CrossFit All Levels
10:00 AM – CrossFit All Levels
11:00 AM – CrossFit All Levels

WOD

“ Turkey Trot ”

In 11 minutes perform : 
1 mile run ….
In time remaining do as many Bar Muscle—Ups (OR Scale burpee Chest to Bar Pullups OR burpee knees to chest ) as possible until time is up …. No bands may be used please

Rest 4 minutes --

“Second Helping”

With a continuously running clock perform 1 minute @ each station for 3 sets of the following movements for max reps. There is a 1 minute rest in between each round …

*Wall Balls (20/14) 
*Hang Power Clean (135/95) (95/65)
*Box Jump Overs (24/20)
*DB Snatch (50-55/35-40) Alternating Arms
*Row (calories)
*Rest


HERMOSA BEACH

Happy Thanksgiving
CLOSED

 - - - - - -
BLACK FRIDAY SCHEDULE
Gym Hours: 8AM-11AM
8AM - All Levels
9AM - All Levels
10AM - All Levels
**to keep class sizes reasonable & safe
we are requiring you to sign up for class.
ashley@crossfithorsepower.com

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Wednesday, November 22nd, 2017 WOD

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STUDIO CITY
Gym Hours: 5AM-6:30PM
5:00 AM – CrossFit
6:00 AM – CrossFit
7:00 AM – CrossFit
9:00 AM – CrossFit All Levels
10:00 AM – CardioFleX™
12:15 PM – CrossFit
4:00 PM – Intro to CrossFit
5:15 PM – CardioFleX™
--------------------------------------------

STRENGTH
Back Squat
3 - 3 - 3 - 3 @33x2
Build Up each set and maintain tempo


WOD

“Mer-OUT”

Complete 4 sets for max reps of cleans against a 2-minute clock--Rest 2 minutes between sets:

Row 250 Meters
MAX Thrusters (135/95 lbs) in time remaining

Rest 2 minutes while partner goes… 
Score combined total of thrusters performed


HERMOSA BEACH
Gym Hours: 6AM-1PM
6AM-1PM - Open Gym
6:15AM - CardioFlex
7:30AM - CrossFit All Levels
9:00AM - CrossFit All Levels
10:15AM - CardioFlex
12:00PM- CrossFit All Levels
--------------------------------------------

SKILL
Coaches Choice

WOD
50*-40*-30*-20*-10*
Abmat Sit Ups
Double Unders
*in between sets perform 6 Front Squats (185/125)
Buy Out: TBA

 

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Tuesday, November 21st, 2017 WOD

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STUDIO CITY

STRENGTH

Split Jerk
3-3-3-3-3**

WOD

“Black and Blue”

Complete 5 rounds for time :

10 Deadlifts (225/155)** No dropping Bar at top of deadlift!! 
10 Toes to Bar
** Dropped Bar Penalty-- 200 meter immediate run befor continuing the wod ...

Accessory :
3 sets: 
10 sec L-sit hold
20 (10 each leg) banded single pull downs
10 Alternating toe touches


HERMOSA BEACH
STRENGTH
Bench Press
5 x 5

WOD
2 Rounds for time:
10ft Handstand Walk
12 Toes to Bar
14 Deadlift (225/185)
16 Box Jumps (30/24)
18 Chest to Bar Pull Ups
20 Kettlebell Swings (70/53)

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Monday, November 20th, 2017 WOD

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STUDIO CITY

STRENGTH

Every 2 minutes complete a set for max load over 12 minutes (6 sets)

Snatch Complex :

Hang Squat Snatch
Squat Snatch
2 Overhead Squat

WOD

AMRAP 15:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Accessory:
7-7-7-7-7
Strict Suppinated Pullups
Then 3x10-20sec. chin over the bar hold


HERMOSA BEACH
WOD
"THE WORKS"

With a 7 minute clock:
10 Bar Muscle Ups
then with time remaining...
Max Effort alt Pistols

Rest 3 minutes then...

With a 7 minute clock:
Row 1,000/800 meters
then with time remaining...
Max Effort Squat Clean (155/105)

Rest 3 minutes then...

With a 7 minute clock:
50 alternating Dumbbell Snatch (50/35)
then with time remaining...
Max Effort Dumbbell Thrusters (50/35)

SCORE: Total Reps

COOL DOWN - ROLL OUT

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Friday, November 17th, 2017 WOD

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STUDIO CITY

Gymnasty Skillz Killz
12 minutes -1 minute at each Station :
minute 1 : Max Pistols Squats
minute 2 : HS Walk (5 feet at a time) or 3 wall walks
minute 3 : Accumulate 30 second L-sit hold

WOD

“Pardon Party”

3 5-minute rounds for max reps at each station:
From 0:00-2:00, Row 300/250 m. then max double-unders
From 2:00-3:00, Max Hang Power Snatch (75/55)
From 3:00-4:00, Max Chest to Bar Pull Ups
From 4:00-5:00 Max Front Squats (75/55)

Rest 2 minutes between rounds

Score: Record the max number of reps performed over the 3 rounds

Accessory
100 Banded Good Mornings
3 sets: 
20 second hollow body hold
20 second tight arch hold
20 second plank hold


HERMOSA BEACH
STRENGTH
Front Squat
8 x 4 @ 80%
Do not exceed percentage
Same weight for all 8 sets

WOD
"FRI-DAZE"
Buy In: 50 Double Unders
5 Rounds for time:
3 Strict Pull Ups
6 Box Jumps (30/24)
9 Power Snatch (95/65)
Buy Out: 500 meter Row

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Thursday, November 16th, 2017 WOD

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STUDIO CITY
WOD
“HarDTop” (courtesy of Crossfit New England)
5 Rounds:
On the 4:00 minute perform:
400 Meter Run
[1 Round of “DT”]
12 Deadlifts  (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Score: slowest round performed
Record all times per round in SugarWod


HERMOSA BEACH
STRENGTH
Strict Press
4 x 8

WOD
"Junior DT" - 16 minute time cap
5 Rounds for time:
12 Deadlift (115/75)
9 Hang Power Clean (115/75)
6 Push Jerk (115/75)

[advanced athletes]
"DT" - 16 minute time cap
5 Rounds for time: 
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

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Wednesday, November 15th, 2017 WOD

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STUDIO CITY
STRENGTH
Back Squats
4 - 4 - 4 - 4 @ 33X2

WOD
“Steel Monkey”
Teams of 2
Part A: = AMRAP in 5 minutes
rest 2 minutes
Part B = AMRAP in 7 minutes
rest 2 minutes
Part C = For Time

50 Double Unders [25 each]
40 Kettlebell Swings (24/16) [20 each]
30 Box Jump Overs (24/20) [broken up anyway]* Must Jump for RX
20 Handstand Push Ups [broken up anyway]
10 Muscle Ups [broken up anyway]

**Score: Total reps from Part A & B + Time
**Muscle Up scale: Burpee C2B Pull Ups


HERMOSA BEACH
STRENGTH
Front Squat
7 x 5 @ 75%
Do not exceed percentage
Same weight for all 7 sets

WOD
Relay Race
3 attempts for fastest time:
12 Calorie Assault Bike
12 Box Jumps Overs (20/20)
12 Burpees to Plate
12 Abmat Sit Ups
12 Front Squats (75/55)
Sprint to the wall

Floor is set up in 4 lanes
4 athletes go head-to-head per heat

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Tuesday, November 14th, 2017 WOD

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STUDIO CITY
STRENGTH
Thruster Complex
Perform 1 set every 2 minutes for 12 minutes:
-Thruster
-Push Press
-Push Jerk
-Split Jerk

WOD
“Stuffed”
AMRAP in 7 minutes:
3, 6, 9, 12...etc
Thruster (95/65) 
Lateral Bar Over Burpees

SCORE: Total reps

ACCESSORY
3 sets
100 meter DB Hex Carry
100 meter DB Waiter Walk (R)
100 meter DB Waitier Walk (L)
100 meter Farmer Carry


HERMOSA BEACH
SKILL
Toes to Bar

WOD
"TRIPLE SEC"
AMRAP in 10 minutes:
20 Toes to Bar
10 Handstand Push Ups
20 unbroken Wall Balls (20/14)

Rest 3 minutes

AMRAP in 10 minutes:
20 Deadlift (225/185)
10 alternating Dumbbell Snatch (50/35) (5/5)
20 unbroken Double Unders

Rest 3 minutes

AMRAP in 10 minutes:
20 Calorie Row
10 Anchored Weighted Sit Ups (53/35)
20 unbroken Kettlebell Swings (53/35)

SCORE: Total Rounds + Reps
50 reps = 1 round
Must Rx all movements to receive the Rx

 

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Monday, November 13th, 2017 WOD

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STUDIO CITY

STRENGTH

3- Hang Squat Snatches with Pause
[perform all snatches from top of knees ] 
Similar to last week perform one set every 2 minutes for 10 minutes

**Starting at 60% and not exceeding 80 % 
**All sets should be successful … 
** Must HOLD each rep 2 counts at bottom of squat
** Focus on Footwork and pulling the bar back to the hips
** DO NOT Exceed percentages

WOD

“Gobbler Grip”

For Time:
30-20-10
Alternating DB Snatch (55/40) 
20-15-10
Toes-to-bars

Accessory
5-5-5-5-5
Suppinated Pullups or Ring Rows
Add weight if possible


HERMOSA BEACH
STRENGTH
Front Squat
6 x 6 @ 65-70%
Do not exceed percentages
Same weight for all 6 sets

in between sets perform 20ft handstand walk

WOD
"JELLO"
For time*:
100 Front Rack Reverse Lunges (75/55)
*EMOM perform 5 Back Squats
-every time the barbell touches the ground perform 2 Burpee over bar

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Friday, November 10th, 2017 WOD

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Happy 242nd Birthday Marine Corps!!


STUDIO CITY
“Jarhead Breakfast”
2 minutes: MAX Rope Climbs
4 minutes: MAX Calories Assault Bike
2 minutes : MAX Strict Supinated Pull Ups

*** the class will be given 15 minutes to complete. The athletes may rest as much as needed between tasks but will only have 15 minutes to finish.

then ….

“Devil Dog”
With a 20 minutes clock:
Run 1.5 miles
In time remaining, complete AMRAP :
17 Bumper Burpees (25)
10 DB Lunges (farmer carry position 50/35)
11 Deadlifts (185/125)

ACCESSORY
Thank a Marine today for their service.
Thank & celebrate the Veterans tomorrow!


HERMOSA BEACH
STRENGTH
Every 90 seconds for 18 minutes:
(12 Rounds)
- Snatch Grip Deadlift
- Power Snatch
- Snatch
- Snatch Balance

use the same weight throughout
SCORE: Load

WOD
"Roaring Randy"
EMOM for 10 minutes:
i. Max Effort Power Snatch (75/55)
ii. Max Effort Abmat Sit Up
rest 2 minutes (record total reps), then...
For time:
50 Wall Balls (20/14)

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Thursday, November 9th, 2017 WOD

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STUDIO CITY
WOD 
(22 minute time cap)
“Gwen”
15 - 12 - 9
Clean & Jerk

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.

Then..

For time :
1,000 meter Row


HERMOSA BEACH
WOD 
(22 minute time cap)
“Gwen”
15 - 12 - 9
Clean & Jerk

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.

Then..

For time :
1,000 meter Row

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Wednesday, November 8th, 2017 WOD

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STUDIO CITY
STRENGTH
Back Squat
5 - 5 - 5 - 5 @30X1 (4 sets)
• Perform a 25 Second L-sit hold after each set of back Squat

WOD
"First to Fight"
Teams of 2 :
PART A
EMOM for 8 minutes:
alternating with your partner (4sets each)
0:30 max Calorie Row + max Wall Balls (in time remaining)
--Rest 2 minutes--
PART B
In 8 minutes: 
20 Front Squat (135/95) 
20 Chest to Bar Pull Ups

Partition the reps up any way you desire with your partner

ACCESSORY
100 Banded Good Mornings
3 sets :
20 second hollow body hold
20 second tight arch hold
20 second plank hold


HERMOSA BEACH
STRENGTH
Tempo Front Squat from the ground
3 x 12 @ 30-40% of 1 rep max FS
( 4 3 X 0 )
(4 sec down, 3 sec pause in squat, eXplode up, 0 pause at top)

WOD
"FRAN"
For time:
21 - 15 - 9
Thrusters (95/65) 
Pull Ups

[advanced athletes**]
"Fran da Man"
For time: (14 min time cap)
21 Thrusters (95/65)
21 Pull Ups
15 Thrusters (115/75)
15 Chest to Bar Pull Ups
9 Thrusters (135/95)
9 Bar Muscle Ups
**must be performed Rx
 

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Tuesday, November 7th, 2017 WOD

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STUDIO CITY
STRENGTH
Split Jerk
3 - 3 - 3 - 3 - 3
**Must Hold 2 counts in the Catch before resetting feet

WO
"Leathernecks"
For time : 
50 Box Jumps (24/20) 
  25 Handstand Push Ups
40 Box Jumps (24/20) 
  20 Handstand Push Ups
30 Box Jumps (24/20) 
  15 Handstand Push Ups
20 Box jumps (24/20) 
  10 Handstand Push Ups
10 Box Jumps (24/20) 
  5 Handstand Push Ups

**Scale HSPU with handstand hold followed by seated DB press [11-15 minutes depending on skill of HSPU]
You may also scale the HSPU by reducing the number of reps to half (15-10-8-5-3) or (10-8-6-4-2)

ACCESSORY
3 sets
DB HEX CARRY 100 Meters
DB Waiter Walk right Arm 100 meters
DB Waitier Walk left arm 100 meters
Farmer Carry 100 meters


HERMOSA BEACH
SKILL
Work Kipping
Muscle Up Progression

WOD
"SQUIRREL!"
Every 3 minutes for 5 Rounds:
2 Ring Muscle Ups
6 Box Jumps (24/20)
2 Deadlift (155/105)
2 Hang Power Clean (155/105)
2 Push Jerk (155/105)
6 Burpee Over Bar
30 Double Unders

SCORE: Total reps (250 possible)
[50 reps available per round]

Bar Muscle Ups are not considered Rx

 

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Monday, November 6th, 2017 WOD

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STUDIO CITY

STRENGTH

3- Position Squat Snatch Complex
Perform a set every 2 minutes for 6 minutes for 12 minutes

**Starting at 60% and not exceeding 80 % 
**All sets should be successful … 
** Must hold each position 2 counts at bottom of Lift
** Focus on Foootwork and positioning
** DO NOT Exceed percentages

WOD

"The Few, the proud ...."

AMRAP 15:
200 Meter Run
15 Power Snatch (115/75)
30 Unbroken Double Unders
15 Toes to Bar

Accessory
7-7-7-7-7
Supinated Pull ups


HERMOSA BEACH
STRENGTH
Front Squat
4 x 9 @ 55-65%
in between sets perform 1 max effort unbroken set of strict pull ups (4 total)

WOD
"Might Gone Mad"
3 Rounds
1 minute Max Effort each station
- Handstand Push Ups
- Calorie Row
- Front Squats (95/65)
- Kettlebell Swings (70/53)
- Rest

SCORE: Total Reps

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Friday, November 3rd, 2017 WOD

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STUDIO CITY
STRENGTH
Back Squats
10-10-10-10
• Complete a 20 second L-sit Hold after each set of squats

WOD
“5 Finger Swipe”
5 minute:
MAX Burpees to a plate
Then..
5 Minute:
10 Wall Balls (20/14)
5 Chest to Bar Pullups
then….
5 minute:
10 OH DB Walking Lunges (35/20)
10 OH Single Arm OH Squat (5 each Arm )
then…
5 minute:
Rowing for Calories


HERMOSA BEACH
STRENGTH
BACK SQUAT
4 x 10 @ bodyweight
1 x Max Reps bodyweight
1 x Max Reps bodyweight minus 20lbs

WOD
originally performed 02/17/17
10 Rounds for time*:
5 Pull Ups
15 Abmat Sit Ups
30 Double Unders
*E3MOM perform 3 Deadlift (225/155)

results from 02/17/17
Adam N - 17:56 Rx
AP - 14:48 Rx
Allison L - 19:50 (135)
Alon N - 10:57 Rx
Amy Q - 18:42 (95)
Andy K - 23:28 (95)
Aylon B - 14:35 Rx
Chris L - 13:45 Rx
Daniel G - 19:10 (155)
Dave M - 19:35 (115)
David C - 18:45 (205)
Derek Su - 17:29 Rx
Eli K - 14:07 (225)
Gaylen M - 18:49 Rx
Jason M - 11:40 Rx
Jerry D - 15:06 (255)
Joseph C - 20:00 (225)
Ken P - 12:20 Rx
Kris L - 14:16 Rx
Lucas E - 17:40 (225)
Marvin P - 23:43 Rx
Mathieu S - 13:08 Rx
Muriel T - 17:36 (155)
Nick T - 13:46 Rx
Pete M - 12:22 Rx
Rachel N - 16:33 (115)
Ray F - 17:53 (135)
Rica K - 14:35 (125)
Ryan F - 17:30 (205)
Ryan Z - 11:20 Rx
Steph M - 14:39 (95)
Tia D - 19:40 (115)
Will D - 19:57 Rx

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