Categorized as: Regionals

15 December 2015 CrossFit WOD

Tuesday

Supplemental Strength
5 x 5 Pendlay Row
5 x 8 Single Arm Row

Strength
Front Squat
9 x 3
Every 2:30 Minutes

Workout of The Day
CrossFit Hero WOD “T.U.P.”
15-12-9-6-3
Power Cleans 135/95
Pull Ups
Front Squats 135/95
Pull Ups

Supplemental Endurance
2k Row
1 Mile Run
10 Minutes Stairmaster Level 12

25 August 2015 CrossFit WOD

Tuesday

Supplemental Power/Gymnastics
6 x 1 Hang Clean + 1 Clean
3 x 10 Ring Muscle Ups

Strength
Back Squats
4 x 3
Bar Muscle Ups or Bar Dips
4 x 3
Every 3 Minutes

Back Squats
4 x 3
Strict Handstand Push Ups
4 x 6
Every 4 Minutes

Workout of The Day
2013 Regionals Event 5 Workout
21-15-9
Deadlifts 315/205 255/165 205/125
Box Jumps 30/24 24/20

Supplemental Endurance
20 Minutes Stairmaster

10 June 2015 CrossFit WOD

Supplemental Strength
6 x 3 Push Press

Strength

Bench Press
6 x 8
Pendlay Row
6 x 8
Every 3 Minutes

Ring Dips
3 x 8
Strict Pull Ups
3 x 12
Every 3 Minutes

CrossFit Hero WOD “Jack”

20 Minute AMRAP
10 Push Press Rx+135/95 Rx 115/85 95/65
10 KB Swings Rx+2.0/1.5 1.5/1.0 1.25/.75
10 Box Jumps 24/20

Supplemental Endurance
Intervals
5 x 1000 Meter Row
Every 5 Minutes

1 June 2015 CrossFit WOD

619 Box Brief

Our bumper plates are breaking from improperly loaded barbells.
Please care for your equipment and load your barbell properly 619.

Please note the schedule change for our Saturday Class effective immediately.

Thank You

Monday

Supplemental Power
7 x 1 Hang Cleans
7 x 1 Snatch + 2 OHS

Strength
Push Press
5 x 5 (8)
GHD Sit Ups
5 x 20 (12)
Every 3:30 Minutes

CrossFit Hero WOD “Nate”

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups or (2 Pull Ups + 2 Ring Dips)
4 handstand push-ups
8 kettlebell swings 2.0/1.5 1.5/1.0 1.25/.75

Supplemental Endurance
Rowing
2500 x 2
3 Minutes Rest Between Intervals

22 May 2012 CrossFit WOD

Supplemental Strength
5 x 5 Front Squats

Strength
Bench Press
4 x 8
GHD Sit Ups
4 x 9
Every 3:00 Minutes

Bench Press
4 x 8
GHD Sit Ups
4 x 9
Every 4:00 Minutes

Workout of The Day
5-10-15-10-5
Front Squats 185/125 155/105 125/85
Bar Facing Burpees
Toes to Bar

Supplemental Endurance
2000 Meter Row

15 May 2015 CrossFit WOD

Coach Katie, Coach Taylar, Coach David, and Captain Spirit himself will be competing at Clairemont High School on Saturday at:

9:15 am
11:08 am
2:10 pm

Come out and cheer on your coaches and teammates 619!!!!

Friday
6 x 1 Split Jerk
5 x 2 Front Squat with 4 Second Negatives and 4 Second Pauses
4 x 3-5 Bar Muscle Ups

Strength

Front Rack Stationary Reverse Lunges
4 x 16 (8 Reps Left Leg, 8 Reps Right Leg)
Every 3 Minutes

Deadlifts
4 x 8
Every 3 Minutes

Weighted Chin Ups
4 x 12
Every 3 Minutes

Workout of The Day
5 Rounds
10 Burpee Pull Ups
20 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/1.0
10 Box Jumps
20 Sit Ups

Supplemental Endurance
20 Minutes Stairmaster