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Wednesday, July 26th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 4
"Fran-tastic Four"

5 Minute AMRAP (Pair A)
3-6-9-12-15-18-etc.
Thrusters @ (95/65)
Pullups

Immediately Into:
5 Minute AMRAP (Pair B) while pair A rests
Pick up where Pair A left off. Continue adding 3 reps

Immediately Into: 
5 Minute AMRAP (Pair A)
Pick up where Pair B left off

Immediately Into:
5 Minute AMRAP (Pair B)
Pick up where Pair A left off


HERMOSA BEACH
STRENGTH
Bench Press
10 - 10 - 10 - 10 - 10
*In between sets perform
Tempo Front Squats [3,3,X,3] (95/65)
[3 sec down, hold 3, eXplode, rest 3 sec]

WOD
“Carte Blanche“
For Time:
100 Wall Balls (20/14)
100 Kettlebell Swings (53/35)
100 Box Jumps (24/20)
*Athletes can break up the workout any way possible

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WHAM-BAM SUMMER SLAM WOD #1

WHAM-BAM SUMMER SLAM TEAM COMPETITION

SATURDAY, AUGUST 12TH
CROSSFIT HORSEPOWER HERMOSA BEACH

SAME SEX, TEAMS OF 2
3 WODS - RX & SCALED DIVISON

REGISTRATION IS $60
LAST DAY TO REGISTER IS THIS FRIDAY, JULY 28TH

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Tuesday, July 25th, 2017 WOD


STUDIO CITY
WOD
4 Minute AMRAP
400 Meter Run
10 Burpee Box Jumps @ (24/20)
20 Toes to Bar
30 Shoulder to Overhead @ (115/75)
40 Kettlebell Swings @ (24/16)
50 Double Unders
~Rest 3:00~
Repeat the above workout as a 6 Minute AMRAP
~Rest 3:00~
Repeat the above workout as FOR TIME


HERMOSA BEACH
STRENGTH
Every 2 minutes for 16 minutes:
3 Squat Cleans + 3 Split Jerks @ 60%

WOD starts immediately after the last minute

WOD
“Lithium“
6 Rounds for time:
50 Double Unders
10 Pull Ups
6 Ring Dips

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Monday, July 24th, 2017 WOD


STUDIO CITY


HERMOSA BEACH

STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 85%
4 x 1 @ 90%
2 x 8 @ 78%

WOD
“Teufel Hunden”
AMRAP in 7 minutes
12 Strict Press (75/55)
6 Burpees over Barbell

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Friday, July 21st, 2017 WOD


STUDIO CITY
STRENGTH
Squat Clean and Jerk
Every 2 Minutes for 16 Minutes:
Set 1-2: 3 @ 65%
Set 3-4: 2 @ 75%
Set 5-6: 1 @ 85%
Set 7-8: 1 @ 95%

WOD
3 Sets:
500 Meter Row
2:00 REST between sets

ACCESSORY
Practice B-fly pull-ups
and/or triple unders


HERMOSA BEACH
ACCESSORY  *20 minute time cap
Dumbbell Bench Press
5 x 8
Dumbbell Prone Row
5 x 8
Ring Dips
5 x 5

WOD
“Mojo Rising”
AMRAP in 10 minutes:
5/5 Front Rack Lunges (95/65)
15 Push Jerks (95/65)
 20 Kettlebell (70/53)
 1  Rope Climb (12’)
*If the barbell is dropped, perform 10 Burpees

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Thursday, July 20th, 2017 WOD


STUDIO CITY
STRENGTH
Complete 1 Superset ever 3:00
Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top of movement) **Start at 75%
SUPERSET
5-8 Strict Handstand Pushups

BENCHMARK WOD
"FRAN" (you're welcome)


21-15-9
Thrusters @ (95/65)
Pull-ups

ACCESSORY
“Free Fall”Mobilize 30 minutes


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
4 - 4 - 4 - 4 - 4
*If the bar is Dropped, remove 10 pounds

WOD
“Tasty”
3 Rounds for time:
7 Handstand Push Ups
14 Pull Ups
21 Front Squats (95/65)

 

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Body Fat Testing Today

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7am-7pm
Appointments are every 12 minutes
$49 for first-timers / $35 re-test
 

Bring a swim suit & towel. No hair gel, make-up, deodorant, lotion or anything that may come off in the water. They recommend not eating 2 hours prior to the appointment. 

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Wednesday, July 19th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Iron Man"
Part A = AMRAP
Part B = AMRAP
Part C = FOR TIME
50 Double Unders Each
40 Dumbbell Snatch @ (50/35)
30 Box Jump Overs @ (24/20)
20 Pistols
10 Muscle Ups
**2 Minute Break after parts A & B
***Sub Burpee Chest to Bar Pull-ups for Muscle Ups

ACCESSORY
Run 1 Mile


HERMOSA BEACH

STRENGTH
Hang Squat Clean
4 - 4 - 4 - 4 - 4
*If the bar is Dropped, remove 10 pounds

WOD
“Free Fall”
Death by…
Wall balls (20/14)

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Tuesday, July 18th, 2017 WOD


STUDIO CITY
WOD
"D3"
600 Meter Run
2 Rounds of DT
**12 Deadlifts @ (155/105)
9 Hang Cleans
6 Push Jerks***
600 Meter Run
2 Rounds of DT
600 Meter Run
2 Rounds of DT
600 Meter Run

ACCESSORY
2 minutes - Death Punch
2 minutes - D-ball hold
2 minutes - Dbl DB Walking Lunges
2 minutes - Strict Toes to Bar 

Butterfly Pull Ups 6-5-4-3-3


HERMOSA BEACH
STRENGTH
Strict Press
8 - 8 - 8 - 8 - 8

WOD
“Knight Moves”
For time:
15 DB Snatch Right Arm (50/35)
15 DB Snatch Left Arm (50/35)
9 Bar Muscle Ups
12 DB Snatch Right Arm (50/35)
12 DB Snatch Left Arm (50/35)
6 Bar Muscle Ups
9 DB Snatch Right Arm (50/35)
9 DB Snatch Left Arm (50/35)
3 Bar Muscle Ups

 

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Monday, July 17th, 2017 WOD


STUDIO CITY
STRENGTH
Overhead Squat
1 - 1 - 1 - 1 - 1 - 1
Spend 20 minutes finding a new 1 rep max
OVERHEAD SQUAT
*this # will be a reference in upcoming weeks

WOD
AMRAP in 10 minutes :
40 Double Unders
4 Squat Snatch (135/95)

ACCESSORY
Strict Pull Ups
6 - 5 - 4 - 3 - 2
(add weight if pullups are easy)
then …
100 Sit Ups in as few of sets as possible


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
3 x 2 @ 80%
6 x 2 @ 85%
1 x 10 @ 73%

WOD
“Berry Legit”
AMRAP in 10 minutes:
10 Overhead Squats (75/55)
250m Row
25 Push Ups
10 Box Jumps (24/20)

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Friday, July 14th, 2017 WOD


STUDIO CITY
STRENGTH
Squat Clean and Jerk:

Every 2 minutes for 16 minutes:
Set 1-2: 3 @ 60%
Set 3-4: 2 @ 70%
Set 5-6: 1 @ 80%
Set 7-8: 1 @ 90%

WOD
12 Minute AMRAP
9 Toes to Bar
9 Hang Power Cleans @ 135/95
9 Triple Unders or 18 Double Unders


HERMOSA BEACH
STRENGTH *20 minute time cap
Dumbbell Bench Press
5 x 12
Dumbbell Prone Row
5 x 12
Bulgarian Split Squats
5 x 6L/6R

WOD
“Chun-Li “
Death by Thruster (95/65)

SCORE: Total Reps

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SUGARWOD

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SUGARWOD

Where do all the scores go at the end of each day?

Download the free app on your phone and stay connected to the Horsepower community!

View the daily WOD
Check out the current leaderboard
Upload your score
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Thursday, July 13th, 2017 WOD


STUDIO CITY
BENCHMARK WOD
"Kelly"
5 Rounds for Time:

400 Meter Run
30 Box Jumps @ (24/20)
30 Wall Balls @ (20/14)

ACCESSORY
400 meter farmer carry. Every time you put the weights down, you owe 15 jumping squats


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
6 - 6 - 6 - 6 - 6 - 6
*If the bar is Dropped, remove 10 pounds

WOD
“Blanka”
AMRAP in 15 minutes:
28 Kettlebell Swings (35/26)
14 Toes to Bar
7 Ring Dips

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