Categorized as: Athletic

Monday 9 June 2014

Find your 1 Rep Max Back Squat Today!!!!

Monday

Strength

Back Squat
5 x 3 (7) @ 80-90% of 1 Rep Max
Every 2 Minutes

Find your 1 (3) Rep Max for Back Squat
5 x 1 (3) @ 95-105% of 1 Rep Max
Every 3 Minutes

Back Squat
1 x 20 @ 55% of 1 Rep Max
Rest 1 Minute keep weight the same for
Front Squat
1 x 15

Supplemental Strength 3-5 Minute Rest Intervals
(please arrive 40 minutes early)
Strict Pull Ups 1 x 15
Weighted Pull Ups 5 x 5
Leg Extensions 4 x 8
Leg Extensions 1 x 21
Barbell Lunges 3 x 20

Every Minute on The Minute x 8 Minutes
Even 16 GHD Sit Ups
Odd 8 Romanian Deadlifts

Workout of the Day

50 Wall Balls
25 Deadlifts 275/185 Level 2 225/155 Level 3 175/105
50 Wall Balls
* 5 Burpees Every Minute on The Minute

Friday 6 June 2014

Crossfit 619

Power

Clean and Jerk
9 x 1 Clean + 2 Jerks
Every 90 Seconds

Workout of the Day

7 Rounds
7 Front Squats 185/125 155/105 135/85
7 Toes to Bar
7 Ring Dips

Thursday 5 June 2014

Crossfit 619

Power

8 x 1 Power Snatch
every 90 seconds

Strength

5 x 5 Overhead Squats
every 2 minutes

Workout of the Day

21-15-9
Pull Ups
Kettlebell Swings 1.5/1.0
200 Meter 20# Medicine Ball Run Between and After last round

Tuesday 3 June 2014

Yoga on Sunday at 9am with Coach Jenny

crossfit 619 san diego

Strength

Back Squat
5 x 6 (8)
Every 3 Minutes

Back Squat 21’s

1 x 7 1/4 Squats
1 x 7 1/2 Squats
1 x 7 3/4 Squats

Workout of The Day

20-16-12-8-

Box Step Ups (Front Rack) 95/65 75/55 65/35
Toes to Bar
Kettlebell Swings 2.0/1.5 1.5/1.25 1.0/.75

400 Meter Run between and after last round(s)

Monday 2 June 2014

Crossfit 619

“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive, and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.”

-Vince Lombardi

Skillwork

Squat Cleans
Split Jerk

Power / Strength

Superset
8 x 2 Split Jerk
8 x 8 Chin Ups
Every 2 Minutes

Workout of the Day

12 Minute AMRAP
5 Squat Cleans 135/95 115/75 95/55
6 Shoulder to Overhead
7 Burpee Pull Ups

Friday 30 May 2014

We will be closed on Saturday and Sunday for The USA Weightlifting Certification with Coach Bob Takano.

Olympic Weightlifting for Power Development

9 x 1 Power Clean and Jerk
Every Minute on The Minute x 9

Strength

Superset
Ring Dips
5 x 9
GHD Sit Ups
5 x 20 (12)
Every 3 Minutes

Workout of the Day
4 Rounds
15 Handstand Push ups
30 Double Unders
15 Kettlebell Swings 1.5/1.0

Thursday 29 May 2014

Crossfit 619

Jason Green hit 315 x 5

Strength

Superset
Back Squats
5 x 5 (8)
GHD Sit Ups
5 x 15 (10)
Every 3 Minutes

Superset
Overhead Squats
5 x 8
Strict Toes to Bar
5 x 10
Every 3 Minutes

Workout of the Day
Overhead Walking Lunges
50-40-30-20-10
Pull Ups
25-20-15-10-5

Wednesday 28 May 2014

We will be Closed on Saturday and Sunday for the USA Weightlifting Certification with Bob Takano.

Please post your WOD score to comments.

Workout of The Day

5 Rounds , 1:00 at Each Station Add your Total Reps for Score

Box Jumps 24/20
Wall Balls 20/14
Row for Calories
Push Ups
Ab Mat Sit Ups
Run 200 Meters

Tuesday 27 May 2014

crossfit 619

Crossfit 619

We will be closed on Saturday and Sunday for the USA Weightlifting Certification with Coach Bob Takano.

SAVE THE DATE: Saturday June 21, 2014 10am at CrossFit Chula Vista Feel the Steel 2 Olympic Weightlifting Competition

Please Post your WOD to Comments.

1. 5 x 3 Back Squat
2. 3 x 3 Front Squat
3. 3 x 1 Overhead Squat

Hero WOD

7 Rounds
7 Handstand Push Ups
7 Thrusters 135/95 115/85 95/65
7 Knees to elbows
7 Deadlifts 245/165 205/125
7 Burpees
7 Kettlebell swings 2.0/1.5 1.5/1.0 1.25/.75
7 Pull-ups

X. 2k Row
Y. 1 Mile Run
Z. 15 Stairs

Monday 26 May 2014

Power

9 x 1 Clean + 1 Jerk Dip + 1 Split Jerk

Strength

5 x 5 (8) California Press

Workout of the Day

4 Rounds

5 Wall Walks
10 Shoulder to Overhead Level 1 185/95 Level 2 155/75 Level 3 135/55
15 Toes to Bar
200 Meter Run