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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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Thursday, November 2nd, 2017 WOD

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STUDIO CITY
STRENGTH
Spend 15 minutes building to a 3 RM Thruster

WOD
“Heavy Hitter”
12 minute Amrap :
12 Box Jumps (30/24)
6 Thrusters (135/95)

rest as needed …

then complete for a testing time
50 alternating Pistols

ACCESSORY
Run 1 mile
Then…. 100 weighted sit-ups


HERMOSA BEACH

MOBILITY

WOD
AMRAP in 7 minutes: 
6 Handstand Push Ups
8 Hang Power Snatch (115/75)
10 Kettlebell Swings (50/35)
---Rest 2 minutes---
AMRAP in 7 minutes: 
6 Handstand Push Ups
8 Hang Power Snatch (95/65)
10 Kettlebell Swings (50/35)
---Rest 2 minutes
AMRAP in 7 minutes: 
6 Handstand Push Ups
8 Hang Power Snatch (75/55)
10 Kettlebell Swings (50/35)

*Pick up where you left off

Total Rounds + Reps

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Wednesday, November 1st, 2017 WOD

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STUDIO CITY

“Headmaster Helm”

Amrap in 12 minutes :
Teams of 2 : Alternating Full Rounds with teammate
10 Power Cleans (135/95)
10 Bench Press (135/95

Then …

“Dead End “

Amrap in 12 minutes :
Teams of 2: 
Row for Max Calories
25 Unbroken KB Swings (24/16)
*Teams may choose to switch anytime but with every switch the partner must complete 25 Unbroken KB Swings before having their chance to row


HERMOSA BEACH
Starting today-
5 Minute Policy will be strictly enforced.  
If you are more than 5 minutes late to class you will not be able to join. Please do not ask the staff/coach if you may join. 

STRENGTH
Clean Complex
Complete 2 unbroken sets for 7 Rounds:
Rest 1 minute between rounds
- Deadlift
- Hang Power Clean
- Squat Clean
- Front Squat
record load

WOD
originally done on 02/09/17
"Downward Spiral"
EMOM for 18 minutes:
1 Strict Pull Up
4 Hand Release Push Ups
Max unbroken reps Power Clean (115/75)

SCORE: Total # of Power Cleans

Results from 02/09/17
Alek L - 90 Rx
AP -  148 (jumping PU)
Allison L. - 79 (banded PU/75)
Alon N - 149 Rx
Andy K - 78 Rx
Carl L - 94 Rx
Chris H - 45 Rx
Bill W - 115 Rx
David C - 37 Rx
Jack F - 100 Rx
Jerry D - 110 Rx
Justin R - 86 Rx
Lindsay He - 127 Rx
Manny S - 93 Rx
Mathieu S - 110 Rx
Mike T - 66
Muriel T - 85 (banded)
Myke C - 71 (hang clean 85)
Nic C - 87 Rx
Qwest G - 76 Rx
Rachel N - 110 (55)
Rica K - 136
Rob K - 118 Rx
Tia D - 83

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Tuesday, October 31st, 2017 WOD

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🎃 HAPPY HALLOWEEN 🎃


STUDIO CITY

STRENGTH

Split Jerk
3-3-2-2-1-1
then…

WOD

“Dia De Los Deadlifts “
Buy-in: 35 Double-unders
15 Deadlifts (185/135#)
5 Handstand Push-ups
Rest 3:00 min.

AMRAP 3:
Buy-in: 50 Double-unders
10 Deadlifts (225/155#)
5 Handstand Push-ups
Rest 3:00 min.

AMRAP 3:
Buy-in: 75 Double-unders
5 Deadlifts (245/175#)
5 Handstand Push-Ups
Rest 3:00 minutes

Accessory
30 Strict Pullups for time
Rest as needed
30 D-Ball Squat (70/50)


HERMOSA BEACH

-HALF DAY SCHEDULE-
Last class of the day - 12pm

13 DAYS OF HALLOWEEN 🎃
1 (10) Double Unders
2 Thrusters (95/65)
3 Hang Power Cleans (95/65)
4 Deadlift (95/65)
5 Kettlebell Swings (70/53)
6 Abmat Sit Ups
7 Pull Ups
8 Wall Balls (20/14)
9 Hand Release Push Up
10 (5/5) Dumbbell Snatches (50/35)
11 Toes 2 Bar
12 Overhead Walking Lunges (45/25)
13 Calorie Assault Bike

Completed as follows:
1 - 2,1 - 3,2,1 - 4,3,2,1 - 5,4,3,2,1 etc

 

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Monday, October 30th, 2017 WOD

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STUDIO CITY

STRENGTH

Complete a SET every 2 minutes for 18 minutes :

3 reps – Squat Snatch
3 reps- Squat Snatch
3 reps – Squat Snatch                                                                                          2 reps- Squat Snatch
2 reps – Squat Snatch
2 reps – Squat Snatch                                                                                          1 rep- Squat Snatch
1 rep- Squat Snatch
1 rep – Squat Snatch

** These sets should be performed as touch and go reps
**Maintain technique – Do not continue to load unless the form is good
** Build either in each set or every time the rep scheme changes

WOD

“Devil Horns”

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do MAX Toes to Bar
Rest 1 minute
From 4:00-7:00, run 400 meters then do MAX Power Snatch (115/75)
Rest 1 minute
From 8:00-11:00, run 400 meters then do MAX Toes to Bar
Rest 1 minute
From 12:00-15:00, run 400 meters then do MAX Power Snatch (115/75)

Record the total number of reps achieved in the 15 minutes!!

Accessory

3 sets
20 second hollow body hold
20 second tight arch hold
20 second plank hold
20 l-sit hold
rest 1 minute 20 seconds


HERMOSA BEACH
STRENGTH
Spend 18 minutes to find your 1 rep max
Front Squat

WOD
"Speed Skates"
For time: 
(12 minute time cap)
4 - 8 - 12 - 8 - 4
Burpee Box Jump Over
Front Squat (135/95)
Shoulder to Overhead (135/95)

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Friday, October 27th, 2017 WOD

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STUDIO CITY

SKILL

Practice Muscle Ups and Pistols as todays skillz
Spend 15-20 minutes diving into both gymnasty movements

WOD

“Devil’s Pitchfork”

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do MAX Pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do MAX Clean and Jerks (155/105)
Rest 1 minute
From 8:00-11:00, run 400 meters then do MAX Pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do MAX Clean and Jerks (155/105)

Record the total number of reps achieved in the 15 minutes!!


HERMOSA BEACH
STRENGTH
EMOM for 12 minutes:
odd: 8 Hang Power Snatch
even: 8 Overhead Squat
*one barbell*
Record (1) # of successful minutes (2) weight

WOD
"Walkin' on the Sun"
originally done 10/14/16
For time: (22 minute time cap)
65R/65L Back Rack Lunges (95/65) from ground
E2MOM perform 15 Box Jumps (20/20)

Rxx option: (115/75) + (24/24) box

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