Categorized as: CrossFit in San Diego

Fitness 18 April 2017

Tuesday

Back Squat
5 x 3
Rope Climbs
5 x 2
Every 2 Minutes

Back Squat
5 x 3
Strict Handstand Push Ups
5 x 3-5
Every 2:30 Minutes

Workout of The Day
4 Rounds
3 Clean and Jerks 165/105
9 Lateral Burpees
3 Squat Cleans
9 Bar Facing Burpees

Fitness 17 April 2017

Power

Hang Snatch + Overhead Squat
7 x 2 + 2
GHD Sit Ups
7 x 20-25
Every 2-2:30 Minutes

Workout of The Day

Every 3 minutes for as long as possible complete:
From 0:00-3:00, 2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00, 2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00, 2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Fitness 11 April 2017

Tuesday

Strength

Front Squats
6 x 5
Strict Toes to Bar
6 x 10
Every 2:30 Minutes

Workout of The Day
“Mr Joshua”
5 Rounds for Time (please consider a 3 round intermediate version)
400 Meter Run
30 GHD Sit Ups
15 Deadlifts 250/175#

Wednesday

Short Warm Up Before
Workout of The Day

$$ 1000 Meter Row $$
Then
3 Rounds
10 Handstand Push Ups (Kipping Tony)
15 Box Jump Overs
10 Burpee Pull Ups
Then
$$ 1000 Meter Row $$

Hard Roller for 10 Minutes

1 Mile Colusa Run and Half Mile (2 laps)

Hard Roller for 10 Minutes

Thursday

Strength
Flat Bench Press
7 x 7
Side Bends
7 x 15
Every 3 Minutes

Dips
3 x Max Reps
Barbell Rollout
3 x 10
Every 3 Minutes

Workout of The Day
4 Rounds
10 Knees to Elbows
15 Pull Ups
20 Wall Balls
200 Meter Run

Friday

Strength

Back Squat
6 x 3
Weighted Pull Ups
6 x 8
Every 3:00 Minutes

Deadlifts
4 x 6
GHD Sit Ups
4 x 20
Every 3 Minutes

Workout of The Day
3 Rounds
15 Burpees to 6″ Target
60 Unbroken Double Unders
30 Sit Ups
400 Meter Run

Fitness 10 April 2017

2017 Week 2
Josh
Mr. Joshua
Mr Joshua

Monday

Power

Power Snatch + Overhead Squat
7 x 2 + 3
Every 2:30 Minutes

Workout of The Day
“Josh”
21 Overhead Squats 95/65
42 Pull Ups or Australian Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

Fitness 4 April 2017

Tuesday

Test Max Reps Bodyweight Chin Ups Full Range of Motion with Chin over the bar and elbows fully extended at the bottom postion with .

8-6-4-2 Warm Up Every Minute on The Minute then 2-3 Minute Rest Until Max Reps Dips test

Strength
Weighted Pull Ups
7 x 5
Kneeling Ball Slams
7 x 10 Each Side

Workout of The Day
“Nicole”
20 Minute AMRAP
400 Meter Run
Max Reps Pull Ups (When you can’t get the chin over the bar or you let go then go on to your next round)

*Note your number of Pull Ups each round and total reps for the whole workout

Wednesday

Strength

Power Snatch
10 x 1
Every Minute on The Minute

Back Squat
6 x 6
Every 2:30 Minutes

Workout of The Day
“Kelly”
5 Rounds is Rx you may opt for 3 Rounds
400 Meter Run
30 Box Jumps 24/20 I strongly recommend stepping down after jumps
30 Wall Balls 20/14

Thursday

Strength
Incline Dumbbell Bench Press
6 x 8
GHD Sit Ups
6 x 15-25
Every 3 Minutes

Warm Up your Deadlifts During the next supersets

Flat Bench Press
6 x 8
Sidebends
6 x 16 Each Side
Every 3 Minutes

Workout of The Day
10 Rounds
3 Strict Handstand Push Ups
6 Deadlifts 275/205
9 Toes to Bar

Friday

Teams of Two or Three at Comparable Strength

Single Arm Row
5 x 8
Traditional Sit Ups
5 x 20
Every 2:30 Minutes

Lat Pull Down
5 x 8
Russian Twists
5 x 20
Every 2:30 Minutes

High Row
5 x 8
Captains Chair Legs Bent or Straight
5 x 15
Every 2:30 Minutes

Workout of The Day
2000 Meter Row
1 Mile Run

Fitness 3 April 2017

Monday

Warm Up Power Clean and Front Squat during test

Test Max Reps Bodyweight Dips Full Range of Motion with Shoulders well below the Elbows and Elbows locked out at the top.

8-6-4-2 Warm Up Every Minute on The Minute then 2-3 Minute Rest Until Max Reps Dips test

0610am

Power/Strength
Power Cleans + Front Squats
7 x 2 + 5
Weighted Dips
7 x 5
Every 3 Minutes

Push Jerk
7 x 2
Every Minute on The Minute

Workout of The Day
“Tony Salamone”
400 Meter Run
10 Handstand Push Ups
15 Clean and Jerks 135/95
400 Meter Run
10 Handstand Push Ups
15 Clean and Jerks
400 Meter Run

Fitness 31 March 2017

Strength

Single Arm Row
6 x 8
V Ups
6 x 15-20
Every 2:30 Minutes

Weighted V Grip Pull Ups
4 x 8
Hollow Rocks
4 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
25 Traditional Sit Ups
50 Double Unders
25 Wall Balls
500 Meter Row

Fitness 30 March 2017

Strength

Flat Bench Press
6 x 6
Russian Twist
6 x 24
Every 2:30 Minutes

Weighted Dips
4 x 8
Traditional Sit Ups
4 x 25
Every 3 Minutes

Workout of The Day
4 Rounds
8 Handstand Push Ups
12 Toes to Bar
16 Kettlebell Swings 2.0/1.5
400 Meter Run

Fitness 29 March 2017

Back Squat
6 x 3
Strict Toes to Bar
6 x 10
Every 2:30 Minutes

Front Squat
3 x 8
Side Bends
3 x 12
Every 3 Minutes

Workout of The Day
21-15-9
Box Jumps
Thrusters
Bar Facing Burpees
400 Meter Run After Every Round

Fitness 28 March 2017

Strength

6 Rounds
Minute 1: 6 Weighted Pull Ups
Minute 2: 10 Barbell Roll Outs
Minute 3: 10 Reverse Hypers

6 Rounds
Minute 1: 8 Pendlay Row
Minute 2: 8 Rainbows Per Side
Minute 3: 8 Knees to Elbows

Workout of The Day
3 Rounds
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Pull Ups