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Friday, February 22nd, 2019 WOD

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STUDIO CITY & HERMOSA BEACH

The Open WOD 19.1
AMRAP in 15 minutes:
19 Wall Balls (20/14) (10/9ft)
19 Calorie Row

Score is Total Reps

NOTES:
WALL BALL
• The workout begins with the medicine ball on the ground and athlete standing tall.
• The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, it cannot be caught on the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
ROWER
• The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor.
• The athlete must stay seated on the rower until the monitor reads 19 calories.

VARIATIONS
Rx: 
(Ages 16-54)
Men 20lb ball to 10ft target & Women 14lb ball to 9ft target
Scaled: (Ages 16-54)
Men 14lb ball to 10ft target & Women 10lb ball to 9ft target
Teenagers 14-15:
Boys throw 14lb ball to 9ft target & Girls throw 10lb ball to 9ft target
Scaled Teenagers 14-15:
Boys throw 14lb ball to 8-ft. target & Girls throw 10lb ball to 8-ft. target
Masters 55+:
Men throw 20lb ball to 9ft target & Women throw 10lb ball to 9ft target
Scaled Masters 55+:
Men throw 14lb ball to 8ft target Women throw 10lb ball to 8ft target

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Thursday, February 20th, 2019 WOD

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STUDIO CITY

“Murillo Truth Serum”

6x250 meter Row Sprints 
Rest 1 minute between sets

After 6 th set rest 5 Minutes …

6x250 Meters Row Sprints 
Rest 1 minute between sets

Athletes must Maintain the exact same Split / pace for all 12 sets 
This is a drill that will force you to pace –If you go nuts the first few sets ; you will burn out --Happy Rowing

Time remaining ….. Focus on mobility and /or practice a fun skill 
Handstand Walking or Pistols

OR

Visualiztion and goal setting for the upcoming open –What have you done to prepare for this year’s fitness test ? How have you improved from last year and what are you wanting to achieve this year-Muscle up? Pullup ?? Double Unders ???

The CrossFit Open begins today!
Tune in at 5pm when they release the first workout!

HERMOSA BEACH
STRENGTH
Strict Press
8 - 8 - 8 - 8
building in weight - heavier than yesterda

WOD
8 Rounds for time:
7 Shoulder to Overhead (95/65)
6 Burpee Over Bar

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Wednesday, February 21st, 2019 WOD

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STUDIO CITY

“Resuscitation”

Teams of 2; for time 
4 sets each athlete:

400 Meter Run
15 Bar-Facing Burpees
*Overhead Squats*

Rest until partner gets done

*Set 1 – 21 reps @ 95/65
*Set 2 – 15 reps @ 105/75
*Set 3 – 12 reps @115/85
*Set 4 – 9 reps @ 135/95

Each athlete must complete a full round before the teammate can begin –Each round increases by 10 lbs for the Overhead Squats . The burpees will be Bar facing and the athlete must jump backwards and the rep must also have a two take off and two foot landing in order to count as RX 
The score will be the total time that the 4 sets is completed by the team.

Accessory : 
Tabata Sit-ups


HERMOSA BEACH
STRENGTH
Back Squat
8 - 8 - 8 - 8
building in weight - heavier than last week

WOD
4 Rounds for time:
20/16 Calories on Assault Bike (1 min max time)
12 Thrusters (75/55)
Rest 3 minutes

(shoot for about 85/70+ RPMs on AB)

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Tuesday, February 19th, 2019 WOD

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STUDIO CITY

Sumo Deadlift 
7-7-7-7

Super set strength…

DB Farmers Hold Bulgarian Split Squat 
8-8-8-8 Each leg

Then …. (an old Favorite)

“Spark Plug “ 
6 sets for MAX reps of each movement

:45 sec Max Handstand Push Ups 
:15 Sec. Rest 
:45 Sec. Max Double Unders 
:15 Sec. Rest

Practice games Standard as its likely to be seen soon ;)

There will be 2 scores for the wod today ; one for the hspus and one for the double unders 
Ex: 56/230

Accessory:
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
Bench Press
8 - 8 - 8 - 8
building in weight - heavier than last week

WOD
AMRAP in 12 minutes:
5 Ring Dips
15 Abmat Sit Ups
25 Double Unders
15/15 Mountain Climbers
5 Chest to Bar Pull Ups

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Monday, February 18th, 2019 WOD

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STUDIO CITY

Back Squat -- 
Spend 15 minutes finding a one rep Daily max (Any rep performed performed after the 15 minute mark will be considered a NO REP ) 
Then ….perform one set of max out back squats 20 lbs lighter 
How many do you have ?

Then…

“Vital Signs " 
Part A :
Row 2,000 meters for time

rest 3 minutes …

Part B:
30 Man Makers (35/25) for time 
[Row L, Push Up Row R , DB G2OH]
*** two Scores for “Vital Signs” 
***Must complete all of “vital signs to log RX score (translation: must complete both objectives to score)

Accessory : 8 rounds 
:20 Hollow Hold 
:10 rest 
:20 V-ups(straight legs)
:10 rest

HERMOSA BEACH
STRENGTH
Deadlift
8 - 8 - 8 - 8
building in weight - heavier than last week

WOD
For time:
10 - 8 - 6 - 4 - 2
Hang Squat Clean (135/95)
Toes to Bar
Calorie Row

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Friday, February 15th, 2019 WOD

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STUDIO CITY

“Deadman’s Trial “
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Lateral BB Jumps 
10 Seated (on Floor ) Shoulder presses (75/55)

Rest 5 minutes, and when the running clock reaches 20:00…

Part B )
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
20 Toes to Bar 
20 Wall Balls (20/14)

Accessory : 
Sign up for the Open !!!!


HERMOSA BEACH
STRENGTH
Strict Press
8 - 8 - 8 - 8
building in weight

WOD
For time:
5 - 4 - 3 - 2 - 1
Chest to Bar Pull Ups
Squat Clean (155/105)
then....
2 legless Rope Climb
1,000 meter Row
1 Rope Climb
then...
5 - 4 - 3 - 2 - 1
Chest to Bar Pull Ups
Squat Clean (155/105)

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Thursday, February 14th, 2019 WOD

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STUDIO CITY

Happy Valentines Day

“Amanda “ 
9-7-5
Ring Muscle Ups 
Squat Snatches (135/95)

Then … in time remaining in class 
3 Rounds (NOT for time) 
10 Bench press 
25 Weighted Situps

Accessory : 
Miobility of ankles , Hamstrings , Shoulders

HERMOSA BEACH
STRENGTH
Deadlift
8 - 8 - 8 - 8
building in weight

WOD
EMOM for 14 minutes:
4 Hang Power Snatch (95/65)
5 Overhead Squats (95/65)
6 Burpee Over Bar

Total Reps
(210 available)

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Wednesday, February 13th, 2019 WOD

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STUDIO CITY

“Power Outage”

Team of 2 For Max Reps 
AMRAP 5 minutes 
Buy In : 75 Double Unders 
12 Power Cleans (115/80)
6 Bar Facing Burpees

Rest 5 minutes while Partner goes

AMRAP 5 Minutes :
Buy In : 75 Double Unders 
8 Power Cleans (135/95)
4 Bar Facing Burpees

Rest 5 minutes While partner Goes

AMRAP 5 Minutes 
Buy in : 75 Double unders 
4 Power Cleans (155/105)
4 Bar Facing Burpees

Accessory : 
Spend 10 minutes practicing Handstands 
Spend 7 minutes Practicing L-holds


HERMOSA BEACH
SKILL
Handstand Walk

WOD
2 Rounds for time:
10 Handstand Push Ups
20 Front Squats (135/95)
30 Calorie Row
40 Double Unders
50 Abmat Sit Ups
Floater: (2) 25ft unbroken Handstand Walks

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Tuesday, February 12th, 2019 WOD

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STUDIO CITY

“Lovers Quarrel “
Every Minute on the minute for 12 minutes 
Minute 1 : 10 Double Taps (T2B+Pullup) NO Butterfly; 
Standard gymnastics Kip 
Minute 2 : 10 DB Front Racked Alternating Reverse Lunges (50/35) No Padding(AB mat or Skull mat); knee must touch floor
Minute 3 : 10 Push Press (115/80) No Jerks Please

Then rest 5 minutes ….

“Open Season"
For time : 
21-15-9
Alternating DB Snatch + DB Front Squat (50/35)
Handstand Pushups

Accessory :
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
Bench Press
8 - 8 - 8 - 8
building in weight

WOD
AMRAP in 20 minutes:
12 Kettlebell Swings (70/53)
12 Box Jump (30/24)
12 Strict Pull Ups
12 Burpee to Plate
12 Toes to Bar

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Monday, February 11th, 2019 WOD

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STUDIO CITY

Back Squats 
4x2 @33X3 
Build up in weight over the 4 sets
Then … 
1 set of Max reps at 20 lbs lighter than ending set :)

WOD

“Dime a Dozen “
Amrap 12 minutes :
200 meter run 
12 Unbroken Thrusters (95/65) 
12 Box Jumps (24/20)

HERMOSA BEACH
STRENGTH
Back Squat
8 - 8 - 8 - 8
building in weight

WOD (originally done on 10/18/18)
”Karen Kare Bear Scare”
For time :
50-40-30-20-10
Wall Balls (20/14)
25-20-15-10-5
DB Snatch (Alternating) (50/35)

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Friday, February 8th, 2019 WOD

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STUDIO CITY

“Tortall”

Amrap 20 minutes

400 metes Run

2 Rounds of Strict Cindy 
5 pullups, 10 Push ups , 15 Air Squats

20 Ft. Handstand Walk (Sub with Bear crawl )

Accessory :
4 sets 
10 GHD Back Extension
15 GHD Sit Up 
20 Cal ski erg


HERMOSA BEACH
STRENGTH
Strict Press
10 - 10 - 10 - 10
building in weight - heavier than last week

WOD
AMRAP in 14 minutes:
3 Strict Chest to Bar Pull Ups
6 Dynamic Push Ups
9 Medball Sit Ups (20/14)

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See you on SUGARWOD!

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See you on SUGARWOD!

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Thursday, February 7th, 2019 WOD

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STUDIO CITY

Squat Snatch Prep for “Amanda”

Every 2 minutes : 
3x3 Squat Snatch @135/95
4x2 Squat Snatch @155/105
OTM:
5x1 Squat Snatch 
@(165/115)

Coaches note : 
This is Practice for next week “Amanda” 
The Loads are meant to challenge the athletes to perform some reps heavier than Amanda loads so that they can break the mental aspect that sometimes can intimidate people approaching the workout. 
If your athletes do not have those loads in the snatch ; Have them pick 3 different loads that will challenge them and prepare for the coming wod.

With the time remaining in the rest of class …. 
Practice Ring Muscle Ups

Advanced Athletes should practice the rep scheme of Amanda and/or Strict Muscle ups
then athletes that do not have muscle ups can Practice transitions and modifications that can allow them to be prepped for next week

Accessory : 
Tabata Sit-up

HERMOSA BEACH
STRENGTH
Back Squat
10 - 10 - 10 - 10
building in weight - heavier than last week

WOD
4 Rounds for time:
10 Dumbbell Squats (50/35) front or back rack
10 Alt. Dumbbell Power Snatch (50/35)
10 Toes to Bar

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Wednesday, February 6th, 2019 WOD

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STUDIO CITY

HAPPY BIRTHDAY SHANNON

“Shadow Realm”

As a CLASS: For time
Perform 41 synchronized Burpees

Rest 2 minutes :

In Teams of 2 :

In 4 minutes :
Run 400 meters + Max Synchronized Wall Ballls (20/14)

In 4 minutes:
Run 400 Meters + Max Synchronized Box Jumps Overs (24/20)

In 4 minutes : 
Run 400 Meters+ Max Synchronized Lunges (35/25)

Then … Immediately into

In 3 minutes :
Run 200 meters + Max Synchronized Toes to Bar

In 3 minutes :
Run 200 meters + Max Synchronized Bumper Box Step Up (35/25)(24/20)

In 3 minutes :
Run 200 meters + Max Synchronized Wall Balls (20/14)

Accessory : 
Stretch


HERMOSA BEACH
STRENGTH
Complete every :90 sec for 12 minutes: (8 sets)
2 Clean + 1 Split Jerk
building in weight

WOD
AMRAP in 18 minutes:
10 Hang Power Clean (95/65)
30 Double Unders
10 Pull Ups
30 Double Unders
10 Power Jerks (95/65)
30 Double Unders

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Tuesday, February 5th, 2019 WOD

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STUDIO CITY

Power Clean 4 reps 
Perform a set every 1:30 for 9 minutes (6 sets ) 
Each set should be performed as touch n go reps

WOD

“Moonacre Valley”

3 rounds for time of:
10 DB Snatch , left arm
5 bar muscle-ups or 5 strict Pullups 
10 DB Snatch , right arm
5 bar muscle-ups or 5 Strict Pullups

Men: 40lb. dumbbell
Women: 25lb. dumbbell

Accessory:
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
Bench Press
10 - 10 - 10 - 10
building in weight - heavier than last week

WOD
For time: (15 min time cap)
5 - 10 - 15
Handstand Push Ups
Calorie Row
25 - 15 - 5
Wall Balls
Double Unders
5 - 10 - 15
Handstand Push Ups
Calorie Row

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