Comment

Thursday, September 20th, 2018 WOD

1496344439489.png

STUDIO CITY

Coaches Choice Gymnastic Skills Work [15-20 minutes]

“DT” 
5 ROUNDS FOR TIME :

12 DEADLIFTS (155/105)
9 HANG POWER CLEAN 
6 PUSH JERKS 

ONCE COMPLETED ATHLETES WILL REST 4 MINUTES AND THEN 

RUN 1 MILE FOR TIME 

**Must Run Mile for time in order to log an RX score for DT

HERMOSA BEACH
STRENGTH
(A) EMOM for 3 minutes:
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 High Hang Power Snatch
rest 1 minute - add weight
(B) EMOM for 3 minutes:
2 Power Snatch
rest 1 minute - add weight
(C) EMOM for 3 minutes:
1 Power Snatch

record (C) weight

WOD
3 Rounds for Max Reps
1 minute each station:
- Calorie Row
- Alt Dumbbell Snatch (50/35)
- Double Unders
- Toes to Bar
- Rest

Comment

Comment

Wednesday, September 19th, 2018 WOD

1496344439489.png

STUDIO CITY

“Last Legs”[compliments of crossfit new england]

Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps
Front Squats: (115/85), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 205/155)

Accessory
Practice Handstand walking


HERMOSA BEACH
STRENGTH
Day 13 - Smolov Jr Strength Cycle
BACK SQUAT
6 x 6 @ 70% + 15-20lb

WOD
2x AMRAP in 6 minutes:
10 strict Handstand Push Ups
10 Box Jumps (30/24)
10 Chest to Bar Pull Ups
10 Deadlift (185/135)

rest 2 minutes between amraps
pick up where you left off

Rounds + Reps

Comment

Comment

Tuesday, September 18th, 2018 WOD

1496344439489.png

STUDIO CITY

“Grudge Match”

Complete as many reps as possible in 4 minutes of:
500 meter Row
10 Box Jump Overs with Full Extension at Top (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes and then . . .

“Cobra”
Complete as many reps as possible in 6 minutes of:
500 Meter Row
10 Box Jump-Overs with Full extensions (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

“Cliffhanger”
Complete for time:
500 Meter Row
10 Box Jump-Overs with Full Extension at Top (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Accessory
4 sets 
15 Calorie Ski erg 
15 GHD Back extension


HERMOSA BEACH
STRENGTH
Strict Press
5 x 5*
in between each set perform:
Ring Dip Holds
:15 sec top
:15 sec middle
:15 sec bottom

WOD
Part A. (7 min time cap)
DEATH BY ABMAT SIT UP
With a running clock perform:
5 sit-ups the first 0:30 sec,
6 sit-ups the second 0:30 secs,
7 sit-ups the third ... continuing until failure.
….when the clock hits 7:00 begin part b
Part B
For time:
100 Russian Kettlebell Swings* (70/53)
*Every time you break perform:
5 Ground to Overhead (115/75)

Comment

Comment

Monday, September 17th, 2018 WOD

1496344439489.png

STUDIO CITY

Squat Clean 4 reps -Touch n go
Perform one set every 2 minutes for 12 minutes :
Build to the highest daily 4 rep 

WOD

“First Blood” 
3 Rounds for time:
Run 400 Meters
10 Thrusters (95/65)**
10 Chest to Bar Pullups 

** Work on “Grace Style” 

Accessory 
50 weights sit ups 
max Strict Pullup Test


HERMOSA BEACH
STRENGTH
Day 12 - Smolov Jr Strength Cycle
BACK SQUAT
10 x 3 @ 85% + 5-10lbs

WOD
2 Round for time: (15 min time cap)
60 Wall Balls (20/14)
50 Calorie Row
40 Kettlebell Snatch (24/16) total
30 Burpee Over Rower
 

Comment

Comment

Friday, September 14th, 2018 WOD

1496344439489.png

STUDIO CITY

STRENGTH

Back Squat
2-2-2-2
perform 2 TGU per arm after each set (AHAP)

WOD

“I Lava you” 
Amrap in 12 minutes
12 Box Jumps
9 Toes to Bar
6 DB Power Cleans (40/30)


HERMOSA BEACH
STRENGTH
Day 11 - Smolov Jr Strength Cycle
BACK SQUAT
8 x 4 @ 80% +5-10lb

WOD
3 Rounds for time:
(20 min time cap)
10 Alt back-rack forward Lunges (75/55)
15 Push Press (75/55)
20 Alt Dumbbell Snatch (50/35)
25 Abmat Sit Ups
50 Double Unders

Comment

Comment

Thursday, September 13th, 2018 WOD

1496344439489.png

STUDIO CITY

STRENGTH

Sumo Deadlift
6-6-6-6
Focus on the form again this week ; Continue to perfect the technique — No dropping the barbell please …

WOD

“Brimstone” 
EMOTM for 16 minutes

even minutes : 8 DB Snatch into Front Squat (4R/4L) @(50/35) 
odd minutes : 10 Burpees to a plate

**This wod should be scaled so that each minute is finishing in :40-:45 seconds
You may scale weight and reps or one or the other .. Discuss scaling options with your coach to optimize your best performance

HERMOSA BEACH
STRENGTH
Every 90 seconds for 5 rounds:
1 Power Clean
+ 1 Push Jerk
+ 1 Split Jerk

WOD
4 Rounds for time:
5 Bar Muscle Ups
10 Hang Power Clean (115/80)
5 Handstand Push Up
16/14 Calorie Row

Comment

Comment

Wednesday, September 12th, 2018 WOD

1496344439489.png

STUDIO CITY

Hang Power Clean 1 Rep Max Test
Perform 1 reps every 1:30 for 9 Minutes finding a daily 2 RM
Use your numbers from the past few weeks to gauge where to start and end
Build up each set maintaining positioning of the feet, receiving of the bar, and using the hook grip .

WOD

“Lit 10 “
Amrap in 10 minutes

2 Ring Muscle ups (scale:2 Bar muscle ups, 4 Ring dips or 2 muscle Transitions) 
4 Handstand Push-ups
8 KB Swings (32/24)

Accessory :
1 mile cool down run


HERMOSA BEACH
STRENGTH
Day 10 - Smolov Jr Strength Cycle
BACK SQUAT
7 x 5 @ 75% + 5-10lb

WOD
For Total Reps
AMRAP in 5 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)
rest 1 minute
AMRAP in 4 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)
rest 1 minute
AMRAP in 3 minutes:
8 Ring Dips
10 V-Ups
12 Russian Kettlebell Swings (70/53)

Comment

Comment

Tuesday, September 11th, 2018 WOD

1496344439489.png

STUDIO CITY & HERMOSA BEACH

“9-11 Fallen Warrior “
Teams of 2
For time:
Buy In : 2001 Row (500 meter increments) 
Then .. 
4 rounds:
9 Chest to Bar Pull Ups *alt rounds
11 Bear Complex (135/95) *Split up anyway

***Floater: 11 rope climbs completed as a team
This may be done at any point during the workout but all the rope climbs must be completed before continuing the workout - meaning you may not partition the reps up throughout the wod


Comment

Comment

Monday, September 10th, 2018 WOD

1496344439489.png

STUDIO CITY

“Fire Walk”
3 sets: every 90 seconds
Spend 1 minute of working and 30 secs of rest per each station

station 1 : Max Bike Calories
station 2 : Handstand walk 25 feet
Station 3 : Max Air Squats

WOD

“Back Draft”
3 rounds for time of:�
15 dumbbell push jerks�
50 double-unders�
15 weighted step-ups�
50 double-unders

Men: 50-lb. dumbbells, 24-in. box�Women: 35-lb. dumbbells, 20-in. box


HERMOSA BEACH
STRENGTH
Day 9 - Smolov Jr Strength Cycle
BACK SQUAT
6 x 6 @ 70% + 5-15lbs
 
WOD
AMRAP in 10 minutes:
10 unbroken Wall Balls (20/14)
20 Double Unders
10 Toes to Bar
20 Double Unders

Comment

Comment

Friday, September 7th, 2018 WOD

1496344439489.png

STUDIO CITY

STRENGTH
Back Squat
3 - 3 - 3 - 3
Build up each set — to a daily 3 rep

WOD
“Criss Cross “
AMRAP in 15 minutes :
50 double unders
15 power cleans (115/80)
50 double unders
15 toes to bar

Accessory  
3 sets
:30 hollow body
:30 v-ups


HERMOSA BEACH
STRENGTH
Day 8 - Smolov Jr Strength Cycle
BACK SQUAT
10 x 3 @ 85%

WOD
“Criss Cross “
AMRAP in 15 minutes :
50 Double Unders
15 Power Cleans (115/80)
50 Double Unders
15 Toes to Bar

Comment

Comment

Thursday, September 6th, 2018 WOD

1496344439489.png

STUDIO CITY

STRENGTH

Sumo Deadlift
8-8-8-8-8
Today is an opportunity to get acquainted with a movement and understand the technique — NO maxing out just Practice and Learn Please

WOD

“Spider Crawl” 
For time:

21 Squat Snatches (95/65)
42 Push Ups
15 Squat Snatches
30 Push Ups
9 Squat Snatches
18 Push Ups

Accessory
3 rounds
Ski erg 1 minute
20 GHD Situps

HERMOSA BEACH
MOBILITY (10 minutes)
Coaches Choice

STRENGTH
Push Jerk
Build to a heavy weight- then...
EMOM for 10 minutes perform 2 reps

WOD
For time: (12 min time cap)
30 - 20 - 10
Hand Release Push Ups
Kettlebell Swings (70/53)
Walking Lunges
 

Comment

Comment

Wednesday, September 5th, 2018 WOD

1496344439489.png

STUDIO CITY

“DOUBLE DRAGON”
Teams of 2 :
Part 1)
AMRAP IN 12 MINUTES--Alternating Full rounds with partners
3 HSPU
5 C2B Pullups
7 Deadlifts (135/95)
5 Front Squats (135/95)
3 Push Jerks (135/95)

REST 3 MINUTES

Part 2)
COMPLETE 2 ROUNDS OF THE FOLLOWING FOR TIME:

30 Wall Balls (Each Athlete)
20 Tall Box Jumps (Broken up in sets of 5 )
5 MUSCLE UPS (Bar or Ring acceptable) [broken up anyways]
***Reps can be broken up anyway between the pairs

REST 1 MINUTE

100 PARTNER SITUPS [Partners will hook feet and perform the situps together]

Accessory:
5 sets …
8 Bench press with DB
:30 Hollow body hold


HERMOSA BEACH
STRENGTH
Day 7 - Smolov Jr Strength Cycle
BACK SQUAT
8 x 4 @ 80% 

WOD
3 Rounds for Max Reps
-= 1 minute each station =-

  • Alt. Dumbbell Snatch (50/35)
  • Goblet Squat (53/35)
  • Chest to Bar Pull Up
  • Overhead Squat (75/55)
  • Rest

Comment

Comment

Tuesday, September 4th, 2018 WOD

1496344439489.png

STUDIO CITY
STRENGTH
Hang Power Clean 2 Reps
Perform 2 reps every 1:30 for 9 Minutes finding a daily 2 RM
Use your numbers from the past few weeks to gauge where to start and end
Build up each set maintaining positioning of the feet, receiving of the bar, and using the hook grip .

WOD
“Hypnotize”
3 rounds for time :
500 meter row
20 unbroken KB Swings (24/16)
15 Lateral burpees over the KB

Accessory 
8 -8-8-8
Strict Pullups
:20 Chin over the Bar hold


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
M1: 3 Touch-n-Go Power Snatch
M2: 3 Hang Power Snatch

WOD
2 Rounds for time:
400 meter Row
22 Kettlebell Swings (50/35)
300 meter Row
22 Box Jumps (24/20)
200 meter Row
22 Burpees
100 meter Row
22 Abmat Sit Ups
 

Comment

Comment

Labor Day Schedule

812609994-612x612.jpg

MONDAY, SEPTEMBER 3RD

STUDIO CITY

6AM - TEAM CROSSFIT (HERO WOD)
7AM - TEAM CROSSFIT (HERO WOD)
9AM - TEAM CROSSFIT (HERO WOD)
10AM - TEAM CROSSFIT (HERO WOD)
11AM - TEAM CROSSFIT (HERO WOD)

Team “Bull”
(Teams of 2)
2 RFT : 
200 Double unders (in sets of 50 reps)
50 OHS (95/65) (broken up anyway )
50 pull-ups (broken up anyway ) 
1 mike run together


HERMOSA BEACH
9AM - CARDIOFLEX
10AM - WEIGHTLIFTING
11AM - TEAM CROSSFIT (HERO WOD)

OPEN GYM - 9AM TO 12PM

WOD "HOLLEYMAN"
FOR TIME:
5 WALL BALL (20/14)
3 HANDSTAND PUSH UP
1 POWER CLEAN (HEAVY)

Comment

Comment

Friday, August 31st, 2018 WOD

1496344439489.png

STUDIO CITY

STRENGTH
Back Squat
4-4-4-4
Build up each set 

WOD 

“ Respiratory Absence “
Amrap in 12 minutes 

Row 1,000 meters…
in time remaining complete as many rounds as possible of :

10/7 Strict Supinated Pullups
10 Alternating Pistols
10 Box Step-ups (50/35) 

Accessory
mobilize the hamstrings


HERMOSA BEACH
STRENGTH
Day 6 - Smolov Jr Strength Cycle
BACK SQUAT
8 x 4 @ 80% + 5-10lbs
between each set of squats perform:
4 Strict Pull Ups

WOD
AMRAP in 12 minutes:
10 Russian Kettlebell Swings (70/53)
10 V-Ups
5/5 single-arm Suitcase Deadlift
20 Mountain Climbers


 

Comment