13 – 17 January 2013 | 619

13 – 17 January 2013

PLEASE RSVP TO THE 619 SOCIAL at KEARNY MESA BOWL THIS SUNDAY AT 4PM via THE FACEBOOK INVITE

Also Registration for the 2014 CrossFit Open goes live on January 15th we are hoping to get 100% participation of all our intermediate, advanced, and elite level athletes this year. The open begins on February 27th and we will have all of our athletes completing the WOD’S on Thursday evening and Sundays at Noon. We are looking volunteers to help out with judging, filming, counting, and cheering on The Sunday Workouts.

1. 10 x 1 Handstand to Forward Roll

2. 20 Alternating Pistols L/R X 2 Sets (Rest as Needed)

3. Extensive Hip and Shoulder Mobility

Strength/Gymnastics

Superset
Back Squat
8 x 3 Climbing
Bar Muscle Ups
8 x 2 Unbroken
Every 2 Minutes

Hero WOD “The Seven”

7 Rounds
7 Handstand Push Ups
7 Thrusters 135/95 Level 2 95/65 Level 3 75/45
7 Knees to Elbows
7 Deadlifts 245/170 Level 2 185/115 Level 3 135/95
7 Burpees
7 Kettlebell Swings
7 Pull Ups

X. 1200 Meter Run for Cool Down

Y. Foam Roller for Mobility

Z. La Crosse Ball for Mobility

Tuesday

1. Double Under Skillwork
2. 25-20-15-10-5 GHD Sit Ups 1 MINUTE REST BETWEEN ROUNDS
3. 5-4-3-2-1 Turkish Get Ups

WOD 1

3 Rounds for max reps:
1 MINUTE Box Jump Overs 24/20
1 MINUTE Toes-To-Bar
1 MINUTE Double Unders
1 MINUTE Rest

WOD 2

3 Rounds at each movement before rotating.

:40 SECONDS for Max Reps, :20 SECONDS Rest

1. Row for Calories
2. Air Squats
3. Pushups
4. Kettlebell Swings (53/35)

3 Minute Rest (Roll Out and Stretch Calves)

WOD 3

5 Rounds
Every 3 Minutes
400 Meter Run for Time
15 Burpees

(Roll Out and Stretch Calves)

X. 3 Rounds 800 Meter Run, 1000 Meter Row

Y. Roll Out your IT Band

Z. Shoulder Mobility

Wednesday

1. Overhead Squat 1-1-1-1-1-1
2. Front Squat 1-1-1-1-1-1
3. Snatch Pulls 2-2-2-2-2

Power

Power Snatch
15 x 1
Every Minute on The Minute

WOD

Fight Gone Bad

5 Rounds

1 MINUTE Wall Balls
1 MINUTE Sumo Deadlift High Pull 75/55
1 MINUTE Box Jumps, 20″ – does not need to be games standards
1 MINUTE Push Press, 75/55
1 MINUTE Row for calories
1 MINUTE Rest

X. 25-20-15-10-5 GHD Sit Ups 1 MINUTE REST BETWEEN ROUNDS

Y. 1600 Meter Jog

Z. 50 Double Unders + 50 Ab Mat Sit Ups

Thursday

1. Find 1 Rep Max Dumbell Snatch
2. Find 1 Rep Max Dumbell Clean and Push Press
3. Find Your Max Reps Pull Ups

Strength

8 x 5 (8) Pendlay Row
Every 2 Minutes

Power

15 x 1 Clean and Jerk
Every Minute on The Minute

WOD
Tabata

V-Ups

3 Minute Rest

Hollow Rocks

3 Minute Rest

Sit Ups

X. 20 Minutes Stairmaster
Y. 5000 Meter Row
Z. 5 Minutes AirDyne

Friday

1. Indian Club Mobility
2. PVC Mobility
3. Foam Roller Mobility

Strength

Front Squat
7 x 3
Every 3 Minutes

WOD #1
9 Minute Cap

CrossFit Bench Mark WOD “Fran”

21-15-9
Thrusters Rx 95/65 Level 2 85/55 Level 3 75/45
Pull Ups

Clock will restart at the 15 Minute Mark to begin WOD #2

CrossFit Open WOD 12.5

7 Minute AMRAP

3 Thrusters
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
18 Thrusters
18 Chest to Bar Pull Ups
21 Thrusters
21 Chest to Bar Pull Ups
24 Thrusters
24 Chest to Bar Pull Ups
27 Thrusters
27 Chest to Bar Pull Ups

X. USD Loop
Y. LaCrosse Ball Mobility
Z. 4 x 25 GHD Sit Ups

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