Categorized as: CrossFit in San Diego

Fitness 9 May 2017

Tuesday

Back Squat
6 x 8
Rainbows
6 x 12
Every 2:30 Minutes

Deadlift
4 x 10
Straddle Ups
4 x 10-12
Every 3 Minutes

Workout of The Day
5 Rounds
10 Strict Pull Ups
15 Sit Ups
20 Wall Balls 20/14

1200 Meter jog cOOL down ….

Fitness 8 May 2016

Monday

Weighted Dips
6 x 5
Side Bends
6 x 10
Every 2:30 Minutes

Flat Bench Press (Dumbbell)
5 x 10
GHD Sit Ups
5 x 15-25
Every 2 Minutes

Incline Bench Press
4 x 10
Barbell Rollout
4 x 12
Every 2:30 Minutes

Workout of The Day
5 Rounds
5 Burpee Pull Ups
10 Knees to Elbows
15 Push Ups

Rest 2 Minutes

1500 Meter Row

Fitness 3 May 2017

Wednesday

Incline Bench Dumbbell Press
5 x 10
Every 2 Minutes

Flat Bench
5 x 8
Every 2 Minutes

Weighted Dips
5 x 6
Every 2:30 Minutes

Workout of The Day
7 Minute AMRAP
5 Strict Handstand Push Ups
10 Pull Ups
15 GHD Sit Ups

Rest 1 Minute

7 Minute AMRAP
Row for Meters

Fitness 2 May 2017

Tuesday

Power

Hang Power Clean
6 x 3
Wall Walks
6 x 3
Every 2:30 Minutes

Workout of The Day
$$ 400 Meter Run $$

then
2 Rounds
15 Hang Power Cleans 155/105
30 Pistols
500 Meter Row
then

$$ 400 Meter Run $$

Fitness 1 May 2017

Power and Strength

Power Snatch + Overhead Squat
7 x 3 + 3
Every 2 Minutes

Workout of The Day
21-15-9
Overhead Squat
Toes 2 Bar

Rest 1 Minute

21-15-9
Thrusters
Pull Ups

Fitness 28 April 2017

Friday

Strength
Front Squat
6 x 5
Kneeling Ball Slam
6 x 10 Left/Right
Every 2:30 Minutes

Workout of The Day
8 Minute AMRAP
9 Thursters 95/65
10 Toes to Bar

Rest 1 Minute

600 Meter Run
then
Row for Total Meters
7 Minute Time CAP

Then Extensive Mobility

Fitness 27 April 2017

Thursday

Pendlay Row
7 x 5
GHD Sit Ups
7 x 15-25
Every 2 Minutes

Single Arm Row
5 x 8
Barbell Roll Outs
5 x 12
Every 2:30 Minutes

Kipping or Butterfly Pull Ups
3 x 15
Russian Twist
3 x 30
Every 3 Minutes

50-40-30-20-10
Alternating Dumbell Snatches
Sit Ups
Unbroken Double Unders

Fitness 26 April 2017

Back Squat
6 x 3
Every 2 Minutes

Deadlift
4 x 3
Every 3 Minutes

Team Workout
3 Rounds
60 Partner Wall Balls
60 Box Jump Overs
60 Kettlebell Swings
600 Meter Row
600 Meter Run (together)

Fitness 25 April 2017

Strength

Incline Dumbell Press
6 x 8
GHD Sit Ups
6 x 20-25
Every 2:30 Minutes

Weighted Dips
6 x 8
Side Bends
6 x 15
Every 2:30 Minutes

1-2-3-4-5-6-7-8-9-10
Strict Pull Ups
Handstand Push Ups

Rest 2 Minutes

3 Rounds
60 Double Unders
20 Burpees

Fitness 20 April 2017

Strength

Bench Press
6 x 5
L Hang
6 x 10-30 Seconds
Every 2:30 Minutes

Incline Bench Press
5 x 8
Side Bends
5 x 15
Every 2:30 Minutes

Weighted Dips
4 x 8
GHD Sit Ups
4 x 20-25
Every 3 Minutes

Workout of The Day
3 Rounds
50 Double Unders Unbroken
25 Kettlebell Swings
500 Meter Row