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CrossFit 619 l San Diego

SATURDAY 10/22

WOD

3 Rounds for Time:
35 Double Unders (if you do not have Double Unders preform 105 singles)
10 Burpees

Then:

“Nasty Niner”
15 Minute AMRAP(as many rounds as possible)

9 Pull-ups
9 Toes to Bar
9 Ring Push-ups
9 Back Squats(Your Body Weight or 70% of your 1 Rep max)

CrossFit 619 l San Diego

Thursday 10/20

WOD

For Time: 1000 Meter Row

Rest 4 Minutes

Then:   3 Rounds for time:

10 Thrusters 75/55#

10 Pull-ups

1 Set as fast as possible of 15 Burpee Box Jumps

3 Rounds for time:

10 Toes Through Rings

20 KB Swings 1.5/1 PD

1 Set as fast as possible of 15 Burpee Box Jumps

CrossFit 619 l San Diego

Monday 10/17

WOD

Bench Press (Take 90% of 1 Rep Max and add 5 pounds)

(Example: 1 Rep Max is 155, 90% is 139.5 +5=145.  Then take 145 and multiply by .65, .75, and .85)

5 Reps @ 65%

5 Reps @ 75%

AMRAP @ 85%

Then:

21-18-15-12-9-6-3 of Power Cleans 95/65#

Between each round complete 35 Double Unders.

**If you DO NOT have Double Unders you much complete 105 Singles

CrossFit 619 l San Diego

Friday

Great work 619 on your Benchmark week!! Those of you who put in the time and sweat showed how hard work pays off.  Keep up the strong motivation to be better than the day before.  We are going to end a great week with one of my favorites.

3 Attempts to find 1 Rep Max Bench Press

Then:

“FRAN”

21-15-9

Thrusters

Pull-ups

 

 

 

 

CrossFit 619 l San Diego

Thursday

“Filthy Fifty” (5o reps for each)

Box Jumps 24″

Jumping pull-ups

Kettlebell swings 1P

Walking Lunge (each leg)

Knees to Elbows

Push Press 45/35

Supermans

Wall Ball Shots 20/14

Burpees

Double Unders

 

check out CrossFit 619’s Olympic Lifting Coach Christian getting some Snatch : )

 

CrossFit 619 l San Diego

Monday 10/9

Happy Monday CROSSFIT 619!! We are starting benchmark week tomorrow.  So that being said, it is very important that everyone come in to get a baseline on your wods and Crossfit total (back squat, strict press, and deadlift).

Columbus Day -WOD

4 Rounds of:

400 METER SPRINT

25 HAND RELEASE PUSH UPS

*(Rest 1:30 between rounds for 100% effort)

Then:

Accumulate 5 minutes total L-sit on Paralletes.

MOBILITY!!