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Tuesday, December 11th, 2018 WOD

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STUDIO CITY

STRENGTH
Squat Snatch Triples
-----Concentrate on technique over load;
Do not continue to load movement unless the reps are clean 
Complete a round every 2 minutes for 12 minutes --
These reps do not have to be touch n go but there may not be more than 10 seconds between each rep

WOD

“Sandstorm”

AMRAP in 4 minutes:
21 - 15 - 9
Thrusters (95/65)
Pull Ups

Rest 4 minutes

AMRAP in 4 minutes:
15 - 12 - 9
Power Snatch (95/65)
Toes to Bar

Rest 4 minutes
**If you have a large class; this will allow you to break the class into two groups & one group will rest while the other groups performs

ACCESSORY
Recover from fran cough


HERMOSA BEACH
STRENGTH
5 ROUNDS -superset-
5 Deficit Deadlift (2 inches)
5 Dumbbell Bent Over Rows
rest 1 minutes

WOD
For time:
Row 100 Calories*
Every minute on the minute perform
10 Box Jumps (24/20)

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Monday, December 10th, 2018 WOD

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STUDIO CITY

Split Jerk 
3-3-3-3-3
Perform a set every 2 minutes building up maintain perfect form

WOD

“Saddle Up Buttercup"
For time :

21 Deadlifts (205/135)
400 meter Run 
18 Deadlifts 
400 meter run 
15 Deadlifts 
400 Meter Run 
12 Deadlifts 
400 meter Run

Accessory
Mixed Grip Strict 
7-7-7-7-7
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls 
rest 15 Secs . 
45 Sec. Mountain climbers 
rest as needed between sets

HERMOSA BEACH
STRENGTH
EMOM for 12 minutes:
3 Touch-n-Go Squat Snatch
All same weight

WOD
For time: (20 min time cap)
100 Double Unders
25 Power Snatch (95/65)
25 Overhead Squat (95/65)
10 Bar Muscle Ups
25 Overhead Squat (95/65)
25 Power Snatch (95/65)
100 Double Unders

subs:
300 singles
jumping BMU or 1 C2B + 1 HR PushUp

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Friday, December 7th, 2018 WOD

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STUDIO CITY

“Clean House”
5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Power Cleans (165/115)

2 Minutes Rest Between Rounds.

Accessory: 
Bike 10 minutes for max calories


HERMOSA BEACH
STRENGTH
Deadlift
4 x 5 @ 60% tempo 40X1
rest 2 minutes between sets

WOD
AMRAP in 15 minutes:
30 Russian Kettlebell Swings (70/53)
10 Suitcase Deadlift (70/53)
20 Burpees
10 Suitcase Deadlift (70/53)
20 Goblet Squats (70/53)
10 Suitcase Deadlift (70/53)

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Thursday, December 6th, 2018 WOD

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STUDIO CITY

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (95/65)

21 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpees Over the Erg

Max Cal Row


HERMOSA BEACH
STRENGTH
4 rounds:
5 Weighted Ring Dips
rest 1 minute
Max effort strict unbroken Handstand Push Ups
rest 1 minute
Record in notes

WOD
For time:
30 - 20 - 10
Wall Balls (20/14)
V-Ups
30 - 20 - 10
Push Up
Abmat Sit Up

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Wednesday, December 5th, 2018 WOD

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STUDIO CITY

“Under the Bridge” (ALLOW 30 MINUTES)


Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

60 Hang Power Snatch (95/65)

60 Front Rack Lunges (95/65)

60 Strict Press (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row

ACCESSORY:
5X10 (use very light weight)
BAT WINGS 
REVERSE FLYS
SINGLE LEG DEADLIFT WITH KB (10 EACH LEG)


HERMOSA BEACH
STRENGTH
Overhead Squat
5 - 5 - 5 - 5 (tempo 2211)
rest 2 minutes between sets

WOD
For time:
25/20 Calorie Row
then…
3 Rounds:
10 DB Box Step Overs (50/35) (24/20)
30 Double Unders
10 Burpee Box Jump Overs

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Tuesday, December 4th, 2018 WOD

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STUDIO CITY

Deadlift (sumo)
7-7-7-7-7 build up over the 5 sets 
*Do NOT drop on the last rep = 400 meter immediate penalty 
perform either 1 muscle Up + 3 dips OR 5 Ring dips

WOD

“Executive Decision “ 

AMRAP 14:

14 KB Push Press (24/16)

50 Double Unders 

14 DB Devil Press (35/25)

50 Double Unders 
14 KB Swings (24/16)


Accessory : 
5X10 
GHD Back Extensions (slow) 
Then
20 Turkish Get Ups


HERMOSA BEACH
STRENGTH
4 Rounds
5 Strict Press - building in weight
rest 1 minute
5 Weighted Pull Ups - building in weight
rest 1 minute

WOD
3 Rounds for time:
8 Chest to Bar Pull Ups
16 Burpees
24 Calorie Row

ACCESSORY
Accumulate 3 minutes
Handstand Hold

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Monday, December 3rd, 2018 WOD

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STUDIO CITY
Squat Clean Touch n Go  
3-3-3-3-3
Complete a set every 2 minutes Building each set 

WOD

“Under Siege”

18-15-12-9-6-3 reps for time of:

Thrusters

Toes-to-Bars
Power Snatches

Men: 75 lb.

Women: 55 lb.

Accessory : Muscle Up Practice

HERMOSA BEACH
STRENGTH
Every :90 sec for 12 minutes:
1 Squat Clean + 2 Front Squats
building in weight

WOD
AMRAP in 12 minutes:
5 Hang Power Clean (135/95)
10 Toes to Bar
5 Thrusters (135/95)
40 Double Unders

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Friday, November 30th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH
STRENGTH
Back Squat 
5 - 5 - 5 - 5 - 5 (tempo 33X2)
3 count decent ,
3 counts in bottom of squat ,
eXplode up ,
2 counts before the next rep 

WOD
“Forced O2”
For time : 
1,000 meter Row 
30 Snatch (135/95)
1,000 meter Row


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Thursday, November 29th, 2018 WOD

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STUDIO CITY
“Elizabeth”
For time : 
21 - 15 - 9 
Squat Clean (135/95) 
Ring Dips *

“Elizabeth V2“
Advanced atheletes
*substitute every 3rd ring dip for a muscle up.
i.e: For set of 21: 1 muscle up + 2 ring dips x 7
21 - 15 - 9
Squat Clean
1 Muscle Up + 2 Ring Dips (equals 3 reps) 

ACCESSORY
Handstand walk Practice


HERMOSA BEACH
SKILL
Handstand Walk

WOD
For time:
21 - 15 - 9
Handstand Push Up
Deadlift (185/125)

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Wednesday, November 28th, 2018 WOD

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STUDIO CITY
TEAM WOD | TEAMS OF 3
“Boats and Toads”
For time: (30 minute time cap)
50 - 40 - 30 - 20 - 10
Calorie Row 
Two-man Synchronized Alt Dumbbell Snatch (50/35)*

*2 teammates will go synchronized while one teammate rests; the synchronized/resting athletes may switch in and out but the reps will only count when the reps are performed synchronized with two team members

Directly into … 

50 - 40 - 30 - 20 - 10
Toes to Bar 
Power Snatch 

Round 1 : 75/55
Round 2 : 95/65
Round 3 : 115/80
Round 4 : 135/95
Round 5 : 155/105 

ACCESSORY
Cool Down- Run 1 mile


HERMOSA BEACH
STRENGTH
Build to a heavy Front Squat
then…
EMOM for 12 minutes:
M1: 3 Front Squats from the rack (same weight throughout)
M2: Max Reps unbroken Strict Pull Ups

WOD
AMRAP in 9 minute:
10 Back Rack Lunges (95/65)
3 Bar Muscle Ups
10 Front Squats (95/65)
3 Toes to Bar

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Tuesday, November 27th, 2018 WOD

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STUDIO CITY
STRENGTH
Super Set 
Sumo Deadlift
6 - 6 - 6 - 6 - 6 (no dropping please)
Strict Press
5 - 4 - 3 - 2 - 1
Rope Climb (legless)
1 - 1 - 1 - 1 - 1

WOD
“Kicked The Curb”

AMRAP in 15 minutes:
30 Double Unders 
15 Deadlifts (225/155)
200 meter Run 
15 Kettlebell Swings (24/16)

ACCESSORY
Wide Grip Supinated Pullups 5-5-5-5-5
Single DB Bench Press 10-10-10-10-10


HERMOSA BEACH
WOD
PART A
Row, Row, Row
3 Rounds:
Row 500 meter (sprint)

Rest 2 minutes

Record slowest time (post all times in notes on SugarWOD)

PART B
For time:
40 - 30 - 20 - 10
Double Unders
Russian Kettlebell Swings (53/35)
Abmat Sit Ups
Alt Dumbbell Snatch (50/35)

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Monday, November 26th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH

STRENGTH
Hang Squat Clean Complex
Perform a set every 2 minutes for 12 minutes: [6 total Sets]
stay lighter today keep positioning and technique a priority 

1 Pause Hi-Hang Squat Clean + Push Jerk 
1 Pause Below Knee Squat Clean + Split Jerk 
1 Full Squat Clean + Split Jerk 

1st lift - keep torso as vertical as possible, pause 2 counts in hang position 
2nd lift —pull from the ground pause just below the knee for 2 full counts 
3rd lift — no pause; go for it *
*there may be a full reset up for the last lift of the complex 

WOD
“Hip-Hop-Anonymous “
Every 2 minutes for 20 minutes : 
12 Wall Balls (20/14)
10 Box Jumps (24/20)
12 Burpees to Plate (45/25)

Post completed rounds to sugarwod 
Goal is 10 rounds

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Friday, November 23rd, 2018 - BLACK FRIDAY

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Friday, November 23rd, 2018 - BLACK FRIDAY

STUDIO CITY SCHEDULE
Family & Friends are Free
8am: CardioFlex
9am: All Levels
10am: CardioFlex
11am: All Levels


HERMOSA BEACH SCHEDULE
Family & Friends are Free
8AM - CARDIOFLEX
9AM - CROSSFIT
10AM - CARDIOFLEX
11AM - CROSSFIT
OPEN GYM: 9AM-12PM

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Wednesday, November 21st, 2018 WOD

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STUDIO CITY & HERMOSA BEACH
WOD
“Gobbler Stampede”
Teams of 2
With a 2:00 clock:
Row 250 Meters

 in time remaining MAX Thrusters (135/95)

Rest 2 minutes while partner goes… 

ACCESSORY
Be safe traveling ; mobility


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