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Friday, November 16th, 2018 WOD

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STUDIO CITY

STRENGTH

12 minutes – 4 sets This portion is all about positioning and working most people's weakness ; the core 
**This type of training is just as important as lifting heavy weights and crushing metcons, just ask Hayley ;) 
minute 1 : Max Turkish Get-ups alternate arms every round 
minute 2 : 10-15 Strict Ring Dips 
minute 3 : 10-15 V-Ups (legs as straight as possible)

WOD

"Sin-Dee 15 "
Amrap in 15 minutes of :
5 rounds of Cindy [5 Pulups , 10 Push Ups , 15 Air Squats] 
100 meter run

Accessory
100 Banded Good Mornings 
3 sets: 
20 second hollow body hold 
20 second tight arch hold 
20 second plank hold


HERMOSA BEACH
STRENGTH
Shoulder to Overhead Complex
Every 2 minutes for 4 rounds:
3 Push Press
+ 2 Push Jerk
+ 1 Split Jerk

build in weight each round
WOD
Every 2 minutes for 12 minutes:
20 Alt. Dumbbell Snatch (50/35)
10 Burpees
3 Bar Muscle Up

Total Reps possible: 198
Scale 3 BMU with 3 Pull Up+ 3 Push Up

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Thursday, November 15th, 2018 WOD

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HERMOSA BEACH
STRENGTH
Using 2 Kettlebells perform 3 unbroken sets for 5 rounds:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1/1 Front Rack Lunges
1 Push Press 

*weight stays the same throughout
*rest as needed between rounds
record weight

For time:
100 Thrusters* (95/65)
*everytime you break complete
10 Double Unders & 10 Sit Ups

STUDIO CITY

“HarDTop” (courtesy of Crossfit New England)

5 Rounds:

On the 4:00 minute perform:

400 Meter Run
1 Round of “DT” (155/105)
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Score: slowest round performed 
Record all times per round in SugarWod

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Wednesday, November 14th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH

“Steel Monkey”
TEAM WOD | TEAMS OF 2 
Part A: = AMRAP 5
rest 2 minutes
Part B = AMRAP 7
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)

**Sub. Burpee C2B Pull Ups for MU


**SCORE: Total Rounds + Reps from Part A & B + Final Time of Part C


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Tuesday, November 13th, 2018 WOD

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STUDIO CITY

STRENGTH

“Reverse Snatch Hatch”

Perform a set every 2 minutes for 10 minutes: This week you may drop the bar in after the OHS and reset up for the hang Squat Snatch

*Full Squat Snatch 
*Overhead Squat 
*Hang Squat Snatch

WOD

“Pardon Party”
3 5-minute rounds for max reps at each station:
From 0:00-2:00, Run 200 meters then max DB Snatch (35/20)
From 2:00-3:00, Max Burpees to a Plate 
From 3:00-4:00, C2 Bar Pullups 
From 4:00-5:00 Max DB Front Squats (35/20)

Rest 2 minutes between rounds.
Score: Record the max number of reps performed over the 3 rounds

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
STRENGTH
BENCH PRESS
4 x 6
all same weight

WOD
3 Rounds - 1 minute each station
MAX REPS
- Chest to Bar Pull Ups
- Power Snatch (75/55)
- Overhead Squat (75/55)
- Burpee over Bar
- Wall Balls (20/14)
- Rest

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Monday, November 12th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH
STRENGTH
Every 2 minutes for 10 minutes:
3 Hang Squat Cleans (2 sec pause at bottom)
[perform all Cleans from top of knees ] 

**Starting at 60% and not exceeding 80 % of Heaviest Squat Clean 
**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
Tiger Claw”
AMRAP in 12 minutes :
250 meter row 
10 Push Press (155/105)
10 Unbroken Toes to Bar 

ACCESSORY
5-5-5-5-5
Suppinated Pullups or Ring Rows  
Add weight if possible



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Friday, November 9th, 2018 WOD

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STUDIO CITY

Deadlift 
Spend 18 minutes building to a heavy set of 5 
NO DROPPING …Control Control Control 

WOD

“Counterfeit”

Complete as many rounds as possible in 14 minutes :

30 Toes to Bar 
30 Clean and Jerk (135/95) 
30 Box Jump Overs (24/20)

Accessory : 
Run 1 mile (cool down)


HERMOSA BEACH
STRENGTH
4 Rounds:
5 Push Press
rest 1 minute
10-15 GHD Sit Ups
rest 1 minute

WOD
For time: (8 min time cap)
15 - 12 - 9
Handstand Push Ups
Hang Power Snatch (95/65)

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Thursday, November 8, 2018 WOD

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HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Snatch
+ 2 Overhead Squat
building in weight

WOD

”Realm of Infinite Potential”

4 Rounds for time:
Row 250m
5 Deadlift 225/155*
10 Pullups
15 Situps
20 Burpees
*10 Wall Ball penalty for Dropping Deadlifts


STUDIO CITY

Snatch Hatch 
Every 2:30 minutes for 15 minutes (6 total sets)

Hang squat Snatch 
Overhead Squat 
Full Squat Snatch *

*Today you may drop the bar in
between the OHS and the Full Squat Snatch;
Please perform no more than 10 seconds from drop

WOD

“Blitzen”
5 Rounds for Time :

20/15 Calorie Row 
10 Thrusters (115/80)

Accessory : 
3 sets …. 
8 DB Row 
10 Lat Pulldowns with Band 
15 Banded Good Mornings

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Wednesday, November 7th, 2018 WOD

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STUDIO CITY

“Beavis and Butt-head”
Team of 2 ….
2 Rounds :

3 minutes Amrap : Team 200 meter Run with Med-Ball + Max Synchro DB Snatch (50/35)

3 Minute Amrap : Team 200 meter Run with Med Ball + Max Handstand Push-ups [while partner hangs from the bar]

3 minute Amrap : Team 200 meter Run with Med Ball + Max Synchro Burpee Box Jumps (24/20)

Accessory : 
100 Partner Sit-ups


HERMOSA BEACH
STRENGTH
Back Squat
10 - 8 - 6 - 4 - 2
rest as needed

WOD
4 Rounds for time:
10 Hang Power Clean (95/65)
10 Thrusters (95/75)
3 Bar Muscle Ups
10 Toes to Bar

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Tuesday, November 6th, 2018 WOD

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STUDIO CITY

VOTE OR DIE

STRICT PRESS 
5-5-3-3-1-1-1
Build up each set ; Perform a set every 3 minutes with a Rope Climb after each set :) (6 total climbs)

WOD

“Helen “ OR “Helen XL “ 
3 Rounds For Time :

400 Meter Run 
21 KB Swings (24/16) [XL 32/24] 
12 Pullups [ XL-Bar Muscle-Up]

Accessory :
Max Bike Calories in 7 Minutes 
(Please be respectful and perform this accessory outside today)


HERMOSA BEACH
STRENGTH
Sumo Deadlift
3 - 3 - 3 - 3
rest 2 minutes between sets
building in weight

WOD
AMRAP in 12 minutes:
10 Box Jumps (24/20)
15 Kettlebell Swings (53/35)
25 Double Unders

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Monday, November 5th, 2018 WOD

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STUDIO CITY

Front Squat 
7-5-5-3-3-1-1-1
Perform a set every 2 minutes building up each set to find a heavy single of the day

WOD

Complete as many rounds as possible in 7 minutes of:�
20 dumbbell push presses�
40 double-unders

Men: 50-lb. dumbbells 
�Women: 35-lb. dumbbells

Accessory : 
5 sets—
30 secs L-sit 
5 tempo chin ups (30X1)



HERMOSA BEACH
STRENGTH
4 Rounds:
3 Weighted Pull Ups
rest 1 minute
5 Strict Ring Dips
rest 1 minute

WOD
3 Rounds for time:
10 Chest to Bar Pull Ups
15 Burpees
500 meter Row
rest 2 minutes between rounds

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Friday, November 2nd, 2018 WOD

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STUDIO CITY

Overhead Squat 
5-5-3-3-1-1-1
Test to heaviest load 

WOD

“Che Busby”
For Time:
1000m Row

50 Deadlifts (185/125)

30 SHSPU [scale with kipping OR Level 1 : Seated DB Press]


HERMOSA BEACH
STRENGTH
Build to a heavy Front Squat
then, perform 2 reps every :30 sec for 10 minutes.
-from the rack
-all same weight

WOD
2x AMRAP in 6 minutes:
3 Bar Muscle Ups
6 Handstand Push Ups
9 Deadlift (185/125)
12 unbroken Wall Balls (20/14)

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Thursday, November 1, 2018 WOD

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STUDIO CITY & HERMOSA BEACH

Gymnasty fun :18 minutes;3 total sets 
2 minutes : ring muscle up practice
2 minutes : Alternating pistols
2 minutes : DB Bench Press (50/35)

WOD 

“14.1”
Amrap in 10 minutes :

30 Double Unders 
15 Power Snatches (75/55)(Rx +95/65)

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HAPPY HALLOWEEN- October 31st, 2018 WOD

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STUDIO CITY

Team Bert—Teams of 2 
For time:[40 minute timecap] 

50 burpees (synchronized to a plate)

400-m run (together )

100 push-ups (in increments of 10 using plate for deficit)
400-m run (together)

150 walking lunges (synchronized holding plates)

400-m run (together)

200 squats (in sets of 20 alternating)

400-m run (together)

150 walking lunges (synchronized holding plates)

400-m run (together)

100 push-ups (in sets of 10 alternating with partner)

400-m run (together)

50 burpees (synchronized to a plate)


HERMOSA BEACH

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
9 HR Push Ups
10 (5/5) Dumbbell Snatch (50/35)
11 Toes to Bar
12 Overhead Walking Lunge (45/25)
13 Calories on Assault Bike

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Tuesday, October 30th, 2018 WOD

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STUDIO CITY

Jerk Complex 
3 Push Jerks + 2 Split Jerks 
Complete a set every 1:30 minutes for 10 minutes building up each set and maintaining perfect form 

WOD 

“Hangman’s Jury “[allow 20 minutes]
[compared to 10/12/17)

3 rounds for time :
30 Hang Power Cleans (115/80) 
30 Wall Balls (20/14)
30 Calorie Row


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Monday, October 29th, 2018 WOD

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STUDIO CITY

Squat Clean Max-Out (16 minutes, Every 2 minutes) 
Set 1-2 : 3 TNG Squat Cleans
Set 3-5 : 2 TNG Squat Cleans 
Set 6-8: 1 Squat Cleans

WOD 

"Witches' Brew"
Amrap 9 Minutes: 

12 Toes to Bar 
10 DB Snatch Alternating Arms (50/35)
8 Tall Box Jumps (30/24)


HERMOSA BEACH
STRENGTH
Death by Bodyweight Back Squat

WOD
AMRAP in 9 minutes:
2, 4, 6, 8…etc
Box Jump (30/24)
Hang Squat Clean (135/95)
Toes to Bar

Total Reps

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