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Friday, January 19th, 2018 WOD

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STUDIO CITY
STRENGTH
Back Squat
3 - 3 - 3 - 3
HS Hold after each set of Back squat (accumulate 30 sec. )
Advanced—Freestanding

WOD
“Strict Press Biathlon” 
For time :
400-meter run
18 Strict Press (95/65)
400-meter run
15 Strict Press (95/65)
400-meter run
12 Strict Press (95/65)
Each time the athlete breaks a set of Presses they must run 200-meter.

Accessory
Four sets:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds


HERMOSA BEACH
STRENGTH
1 Clean Pull + 2 Squat Clean
7 x 1 build 5/10 lb increments
Rest 90 seconds between sets

WOD
EMOM until Failure*....
9 Thrusters (75/55)
18 Double Unders

*after the 10th minute Add 1 Thruster each minute

 

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Thursday, January 18th, 2018 WOD

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STUDIO CITY

STRENGTH
Push Jerk (split allowed)
3 - 3 - 3 - 3
:20 L-hold after each set of split jerk

WOD
“Titan Tears”
21 - 15 - 9
DB Thrusters (45/30)
Chest to Bar Pull Ups

Rest 3 minutes …

“Patriot Missile”
For time : 
21 - 15 - 9
Power Cleans (135/95)
Calorie Row

ACCESSORY
trict Pull ups
7 - 6 - 6 - 5 - 4

 

HERMOSA BEACH
STRENGTH
Deadlift
6 - 6 - 6 - 6
4 0 X 1

WOD
AMRAP in 16 minutes:
8 Hang Power Clean (95/65)
16 Alt Front rack Reverse Lunges (95/65)
24 Weighted Sit Ups (25/15)

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Wednesday, January 17th, 2018 WOD

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STUDIO CITY

"Jaguar Jazz"

In Teams of 2 : in 12 minutes ; alternating with partner (2 minutes per attempt, per partner)
Each team member will have 3 attempts at completing a heavy

5-cycle max Cub Complex :
Power Clean
Front Squat
Push press
Back Squat
Push Press (behind the neck)

WOD

“Steeler Farewell Kisses “ 
Teams of two ; one athlete working at a time split up work any way between the athletes
Amrap 18 minutes:

50 Box Jumps (24/20)
10 Muscle Ups (ring for RX)
50 Burpees

Accessory

7-6-5-5-4 Strict Pull ups
Then
100 Situps with teammate


HERMOSA BEACH
STRENGTH
Hang Power Snatch
10 - 10 - 10 - 10
rest 2 minutes between each set

WOD
EMOM for 20 minutes:
i. 15 Chest to Bar Pull Ups
ii. 20 Wall Balls (20/14)
iii. 15/12 Calories on Assault Bike
iiii. Rest

Record Total Reps
(possible: 250 M/ 235 W)

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Tuesday, January 16th, 2018 WOD

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STUDIO CITY

STRENGTH

Deadlift
3-3-3-3 ** No Dropping
5 Strict Handstand Push-ups After each set

WOD

“Falcon Demise” 
3 rounds for Time :
400 meter run
20 Toes to Bar
10 Power Snatches (115/80)

Accessory

7-6-5-4-4
Strict Pullups
7 DB row each arm as heavy as form allows


HERMOSA BEACH
STRENGTH
Push Press
4 x 6 @ 80%
30 seconds rest between sets
then...
Strict Toes to Bar
4 x 8
1 minute rest between sets

WOD
4 Rounds for time:
15 burpee box jump overs (24/20)
1 minute rest between rounds

Record slowest round

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Monday, January 15th, 2018 WOD

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STUDIO CITY

STRENGTH

Front Squat
7-1-5-1-3-1
Complete a max set of strict Pullups after each set of 1

WOD

“Viking Urprise”

In 12 minutes … 
Complete 1000 meter Row
In the time remainig …
Complete as many rounds as possible of
15 Wall Balls
20 DB Overhead Lunges (30/20)

Accessory
7-6-5-4-3
Strcit pullups or toes to Bar
Then …
30 Turkish Get-ups


HERMOSA BEACH
STRENGTH
Overhead Squat
6 - 6 - 6 - 6
3 1 X 1 Tempo
rest 90 sec between sets

WOD
3 Rounds for time:
30 Alt Dumbbell Snatch (50/35)
20 Calorie Row
10 Chest to Bar Pull ups

 

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Friday, January 12th, 2018 WOD

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STUDIO CITY

STRENGTH
Back Squat
5 - 5 - 5 - 5
Complete 3 muscle up after each set
Scale: 7 Strict dips

WOD
“Focused Pursuit”
For Time:
100 Double Unders
50 Abmat Sit Ups
25 alt DB Snatch (50/35)

80 Double Unders
40 Abmat Sit Ups
20 alt DB Snatch (50/35)

60 Double Unders
30 Abmat Sit Ups
15 alt DB Snatch (50/35)

40 Double Unders
20 Abmat Sit Ups
10 alt DB Snatch (50/35)

20 Double Unders
10 Abmat Sit Ups
5 alt DB Snatch (50/35)


HERMOSA BEACH
WOD
AMRAP in 15 minutes:
working at 80%
10 Overhead Squat (95/65)
10 Toes to Bar
10 Burpees

Rest 10 min

AMRAP in 15 minutes:
working at 80%
100 Single Unders
50 plyo skaters
25 Power Cleans (95/65)

 

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Thursday, January 11th, 2018 WOD

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STUDIO CITY
STRENGTH
EMOM for 6 minutes : (6 sets)
Build to a daily 1 rep max Snatch

WOD
“Driven”
Amrap 10 minutes
20 Toes to Bar
15 Box Jumps (24/20) **Must jump for RX
10 Deadlifts (185/125)
@10:00 minutes
Run 1 mile for time

Accessory
7-7-7-7-7
Butterfly Kipping Pullups
7 DB rows between sets heavy as you can

 

HERMOSA BEACH
STRENGTH
4 x 8/8 DB Strict Press
rest 1 minute between sets
then....
4 x 8/8 single-leg DB Romanian Deadlift
rest 1 minute between sets

WOD
ASSAULT BIKE Sprints
6 x 15 seconds @ 100% every 3:00 (running clock)

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Wednesday, January 10th, 2018 WOD

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STUDIO CITY

WOD

“Team Lyon “
In Teams of two complete 5 sets each alternating each round with partner

5 rounds, each for time of:
7 Squat cleans (165/110)
7 Shoulder-to-Overheads (165/110)
7 Burpee Chest-to-Bar Pull-ups
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.


HERMOSA BEACH
SKILL: (15 min)
Rope Climbs

Rotational Box Jumps
3 x 5/5
*adequat rest; no fatigue

WOD
EMOM for 15 minutes:
i. 15 Wall Balls (20/14)
ii. 20  Alt DB Snatch (40-50/30-40)
iii. 25 Alt V-Ups

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Tuesday, January 9th, 2018 WOD

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STUDIO CITY

Press complex : 4 sets
2 Push Jerks + 1 Split Jerk
then …

WOD

“Defiant”
4 rounds for time :
Row 500 meters
10 Power Snatch (115/80)

Accessory 

Tabata Sit-ups for max reps


HERMOSA BEACH

STRENGTH
Power Snatch
6 x 3 @ 60-70%
Rest 90 sec between sets

WOD
3 Rounds:
100 Double Unders
50 Kettlebell Swings (53/35)
25 Box Jumps (24/20)
Mandatory 2 min rest

Score: Total Time

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Monday, January 8th, 2018 WOD

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STUDIO CITY

STRENGTH

Front squat
3-3-3-3 **

perform 5 Strict chest to bar pullups with a slow decent after each set
(for Advanced athletes add weight if able )

WOD

“Relentless”
Amrap in 13 minutes

10 Wall balls (20/14)
10 KB Swings (24/16)
10 Burpees to a plate

Accessory
6-5-4-3-2
Strict supinated Pullups
Max L-sit hold in between each set of pull ups


HERMOSA BEACH

STRENGTH
Thrusters
5 x 5
Rest 90 sec between sets

WOD
2 Rounds for time:
2 rounds Cindy
500 m row
2 rounds Cindy
30 cal assault bike 

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Friday, January 5th, 2018 WOD

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STUDIO CITY

STRENGTH

Back squat
5-5-5-5
**explode from bottom of each rep
Do not go up in weight unless the speed can be maintained out of the bottom

WOD

“Time warp”
12 minute amrap
50 double unders
30 oh DB lunges (40/30)
10 handstand push-ups


HERMOSA BEACH
SKILL
Handstand Walk

WOD
For time:
40 Overhead Squats (75/55)
10 Burpee Over Bar
1 Legless Rope Climb
30 Overhead Squats (75/55)
10 Burpee Over Bar
1 Legless Rope Climb
20 Overhead Squats (75/55)
10 Burpee Over Bar
1 Legless Rope Climb
10 Overhead Squats (75/55)
10 Burpee Over Bar
Legless Rope Climb

 

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Thursday, January 4th, 2018 WOD

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STUDIO CITY

STRENGTH

Bench Press
Spend 15 minutes building to a heavy 3 rep

WOD

“Diane on the Run “
For Time:
400 meter run
21 Deadlifts (225/155)
21 Handstand Push-ups
400 meter Run
15 Deadlifts
15 Handstand Push-ups
400 meter Run
9 Deadlifts
9 Handstand Push-ups

Accessory
5-4-4-3-2
Strict Pullups
Then …. 
5-5-5-5-5 Ring Dips

HERMOSA BEACH

SKILL
Handstand Push Ups
then
Max Reps Handstand Push Up
record on SugarWOD 

WOD
AMRAP for 7 minutes:
7 bodyweight Deadlift
70 Double Unders 

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Wednesday, January 3rd, 2018 WOD

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STUDIO CITY

“De-toxify”

Teams of 2 :
3 minute Amrap :
Max Synchronized Burpees
Rest 2 minutes
6 Minute Amrap :
7 Chest to Bar Pullups
14 Front Squats (135/95)
Rest 2 minutes
6 Minute Amrap :
14 Box Jump Over (24/20) 
7 DB Shoulder to OH (135/95)
Rest 2 minutes
3 minute Amrap :
Max Power Snatch (135/95)

Record Max Number of reps

Accessory :
Strict Pullups
5-4-3-3-2
then …. 
200 meters DB OH walk


HERMOSA BEACH
STRENGTH
Front Rack Lunges alternating
10 - 10 - 10 - 10

HERMOSA BEACH
EMOM for 15 minutes: (3 Rounds)
I. 10 Wall Balls (20/14) + max reps DB Snatch (50/35)
II. 10 Wall Balls (20/14) + max reps Hang Power Clean (115/75)
III. 10 Wall Balls (20/14) + max reps Abmat Sit Up
IIII. 10 Wall Balls (20/14) + max reps Kettlebell Swing (53/35)
IIIII. Rest

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Monday, January 1st, 2018 WOD

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STUDIO CITY
NEW YEARS DAY

8:00 AM – CardioFlex
9:00 AM – CrossFit All Levels
10:15 AM – CardioFlex
11:30 AM – CrossFit All Levels

WOD


HERMOSA BEACH
NEW YEARS DAY

9:00 AM – CardioFlex
10:00 AM – CrossFit All Levels
11:00 AM – CardioFlex
12:00 PM – CrossFit All Levels

STRENGTH
Max Rep Back Squat @ 70%
goal: 20 reps

WOD
AMRAP in 18 minutes:
20 Thrusters (95/65)
18 Toes to Bar
20 Box Jumps (24/20)
18 Push Ups

 

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