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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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THANKSGIVING WEEK SCHEDULE

STUDIO CITY

WEDNESDAY, NOV 21ST
5am: CrossFit
6am: CrossFit
7am: CrossFit
9:15am: CrossFit Fundamentals
10:30am: CardioFlex
12:15pm CrossFit
4pm: Intro to CrossFit
5:15pm CardioFlex
6:30pm: CrossFit

THURSDAY, NOV 22ND
THANKSGIVING DAY
Family & Friends are Free
8am: All Levels
9am: All Levels
10am: All Levels
11am: All Levels

FRIDAY, NOV 23RD
BLACK FRIDAY
Family & Friends are Free
8am: CardioFlex
9am: All Levels
10am: CardioFlex
11am: All Levels


HERMOSA BEACH

WEDNESDAY, NOV 21ST
6:15AM – CARDIOFLEX
7:30AM– CROSSFIT
9AM – CROSSFIT
10:15AM – CARDIOFLEX
4PM - CROSSFIT
5PM – CARDIOFLEX

OPEN GYM:
6AM-1PM & 4PM-6PM

———————————

THURSDAY, NOV 22ND
THANKSGIVING DAY
Family & Friends are Free
8AM - CARDIOFLEX
9AM - CROSSFIT

OPEN GYM: 8AM-10AM

———————————

FRIDAY, NOV 23RD
BLACK FRIDAY
Family & Friends are Free
8AM - CARDIOFLEX
9AM - CROSSFIT
10AM - CARDIOFLEX
11AM - CROSSFIT

OPEN GYM: 9AM-12PM

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Tuesday, November 20th, 2018 WOD

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STUDIO CITY
STRENGTH
“Power Hour”
Super Strength (alt. movements)
Bench Press
5 - 5 - 5 - 5 - 5
Deadlift
5 - 5 - 5 - 5 - 5
Legless Rope Climb
1 - 1 - 1 - 1 - 1

WOD
“Crumble Tumble”
3 Rounds for time: (13 min time cap)
200 meter Run 
15 Deadlifts (205/135)
15 Toes to Bar 

ACCESSORY
3 sets 
10 Back extensions 
30 Plank Hold on elbows


HERMOSA BEACH
STRENGTH
Front Squat
Every 90 seconds for 12 minutes
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 90%

WOD
3 Rounds for time:
300 meter Row
20 Overhead Squats (65/45)
10 Toes to Bar

ACCESSORY
100 Hip Thrusts (lightly weighted)

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Monday, November 19th, 2018 WOD

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STUDIO CITY
STRENGTH
Hang Squat Clean Complex 
Perform 1 set every 2 minutes for 10 minutes:[5 total Sets] 

1 Hang Squat Clean (pause @ top of knee) + Push Jerk  
1 Hang Squat Clean (pause @ at bottom of squat) + Split Jerk 
1 Full Squat Clean + Split Jerk (no pause)

WOD
“Bear Sneer” 
AMRAP in 12 minutes :
Row 1,000 meters 
…Then in time remaining AMRAP: 
50 Double Unders 
10 Dumbbell Ground to OH (50/35)

ACCESSORY
Strict Supinated Pullups 
7-7-7–7-7 
After each set perform 
30 sec Hollow body Hold


HERMOSA BEACH
STRENGTH
Power Snatch
Every minute on the minute for 12 minutes:
0:00-3:59 3 reps @ 70%
4:00-6:59 2 reps @ 75%
7:00-9:59 2 reps @ 80%
10:00-11:59 2 reps @ 85%

WOD
Every minute on the minute for 20 minutes:
M1: 50 Double Unders
M2: 8 Lateral Burpee Box Jump Overs (24/20)
M3: 6/6 Single-Arm Dumbbell Thrusters (50/35)
M4: 20 Wall Balls (20/14)

Total Reps (450 possible)

ACCESSORY
100 V-Ups

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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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