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619 CrossFit in San Diego 5 January 2012

Personal Trainer

If you are looking for a CrossFit Gym in San Diego email train@crossfit619.com to make an appointment for a free intro. We look forward to training with you San Diego.

3 Wheel Motion Thursday at 619 in San Diego.

Strength

5 x 5 Back Squat

Conditioning

5 Rounds for Time

10 Pull Ups
15 Front Squats 95/65#
20 Hand Release Push Ups

SAVE $50 and Bring a Friend

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8 Week Challenge/8 Week Unlimited Access Membership to CrossFit 619

BRING A FRIEND AND SAVE $5O.

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Monday at CrossFit 619

Overhead Squat and Hang Power Snatch Skillwork

and “Helen” for Conditioning

Tuesday

“Fight Gone Bad”


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29/30 December CrossFit 619

Thursday Another gut-busting met con type workout at CrossFit 619 in San Diego

25 Yard Prowler Push 25#
200 Meter Run
1 Tire Flip

between exercises…

15 Box Jumps
15 Burpees
15 Double Unders
15 Kettlebell Swings
15 Wall Balls

2 Rounds

Paul Esch finished in 22:59, Peter Storniolo got 23:07, Charlie 23:59 this morining.

Friday will be an endurance workout

200 Meter Run for Time

500 Meter Row for Time

400 Meter Run for Time

then a baby obstacle course set up for a 20 Minute AMRAP

then the Immaculata at The University of San Diego 1.3 Miles for time

26/27 December WOD

8 X 3 Hang Power Snatch

Conditioning

12 Minute AMRAP

15 Toes to Bar
15 Wall Balls
15 Double Unders

Mobility

Foam Roll Calves and Lats

Tuesday

5 x 5 Bench Press
5 x 5 Back Squats

Conditioning

For Time Ladder 10/9/8/7/6/5/4/3/2/1

Thruster 95/65#
Burpee Pull Ups

CrossFit 619 is committed to going in the trenches January 2012. Are You?

21 December 2011 at CrossFit 619

Happy Hump Day San Diego!

Push Jerk/Split Jerk Skillwork

Power Development

8×3 Hang Power Clean

Conditioning

Immaculata Run 1.3 Miles For Time

Can you Beat Paul Esch’s 9:04 ?

Christmas Eve Workout at 0800am

Strength

Bench Press
Deadlift Supersets with 2 Minute Rest Intervals

4×5 @75 to 85% of 1RM

then

Bench Press
Deadlift Superset

1 x As Many Reps As Possible

Conditioning

25 Box Jumps
25 OHS 45/30
25 Wall Balls

200 Meter Run

20 Med Ball Cleans
20 Knees to Elbows
20 Air Squats

400 Meter Run

25 AbMat SitUps
25 Double Unders
25 Burpees

200 Meter Run

19 December 2011

Snatch Pull Skillwork

Power Development

8×3 Hang Power Snatch

Conditioning

“Fran”

21-15-9

Thruster
Pull Up

12/13/14/15/16 December Workouts

Monday 12 December at CrossFit 619

Power Snatch/Power Clean Skillwork

CrossFit 619 Power Development

Power Snatch 10×1
Find 1 Rep Max

Conditioning

TEAM WORKOUT Do all 200 Meter Runs Together and all sets 1 at a time.

30 Push Press 135/75
200 Meter Run Both at the same time.
30 Power Cleans 135/85
200 Meter Run
30 Thrusters 95/65
200 Meter Run
30 KBS 1.5/1.0 pood
200 Meter Run
30 Box Jumps
200 Meter Run
30 Double Unders
200 Meter Run
30 Wall Balls
200 Meter Run

Tuesday 13 December at CrossFit 619

Strength Development

Back Squat 5×5 Find your 5 Rep Max
Deadlift 3×5

Conditioning

Death by Pull Ups
5 Minute Rest then 800 Meter Run for time.

Happy Hump Day San Diego !

Wednesday 14 December

Hang Power Snatch/Hang Power Clean Skillwork

Power Development

Hang Power Clean 10×1 Find Your 1 Rep Max

Conditioning 1 Round for Time

10 Handstand Push Ups or Wall Walks
10 Clean and Jerk 135/85#
15 Toes to the Bar
15 Box Jumps
15 Toes to the Ring
400 Meter Run
20 Burpees
20 Wall Balls
20 Med Ball Cleans
20 Hand Release Push Ups
400 Meter Run

Thursday 15 December

Overhead Squat Skillwork

Strength

Overhead Squat 5×1 Find your 1 Rep Max
Front Squat 5×5 Find your 5 Rep Max

Conditioning

Cindy
As Many Rounds as Possible in 20 Minutes

5 Pull Ups
10 Push Ups
15 Squats

Happy Friday San Diego !

Friday 16 December

Strength

Bench Press 5×5
Strict Press 3×5
Deadlift 3×5

Conditioning TEAM WORKOUT 1 Round for Time

20 Ring Dips
200 Meter Run
20 Ring Push Ups
200 Meter Run
60 KBS 1.5/1.0 pood
200 Meter Run
60 Ring Rows
200 Meter Run
60 Box Jumps
200 Meter Run
60 Double Unders
200 Meter Run
60 Burpees
200 Meter Run