Categorized as: Regionals

Athlete of The Month – David Lee

CrossFit 619

David Lee

This month’s Male of Athlete of Month goes to one of our favorite people at the box, David Lee! The enthusiasm and energy David brings to the box is infectious and pushes you to work harder. If you have ever taken a class with David, you will realize 1 of 2 things– either you are trying to keep up with David or you hear him yell, “How bad do you want it!” during the class and push yourself harder. Either way you can’t help but feed off his energy. David does not stop when he calls time, but continues to push others around him until they are done. He will often do more rounds with others until they are done – he doesn’t leave you behind.

David hails from Los Angeles where he wrestled (119 lb. Weight class) and played baseball (2nd Base) growing up. He joined the Marine Corps and decided to stay in San Diego after being stationed here. David’s desire to protect and serve did not end as he is currently a Police Officer. David is clearly an exemplary human being and we are happy that he is part of the CrossFit 619 Family. Take some time to learn more about David and even read what his idols in the box have to say about him!

How did you get involved in Crossfit?
I heard about Crossfit and decided to give it a shot. I had been going to a regular gym and tried several different CrossFit boxes before I found CrossFit 619. I decided to stick with CF619 because it was the most affordable and after nearly passing out after the first day, I knew there was something special here. The people make it great and that is the reason I keep coming back. I jump around from class to class and regardless of the class time, I am able to jump right in because of the comradery in the gym.

What was your first WOD/experience?
Helen. It was good work out, but it hurt a lot. I thought I was in good shape, but after the WOD I had to go outside and run to the nearest dumpster in the ally.

How long have you been Crossfitting?
A little over 2 years.

What is your biggest accomplishment?
Getting more comfortable overall with all the movements. Moving from a strict pull-up to a kipping pull-up and finally a butterfly pull-up. You know, little accomplishments like that.

What is your favorite/least favorite WOD/movement?
My favorite would include thrusters or pull-ups, which are fun for me. My least favorite would be anything with rowing or wall balls…CARDIO Sucks.

Which is your favorite girl? (Fran, Cindy, etc.)
Lynn…5 Rounds of Body Weight Bench Press and Pull Ups.

What do you do a profession outside of Crossfit?
I’m a Cop – for a little over 3 years.

What are your hobbies outside of Crossfit?
As you can see, I love tattoos. I’m also a big fan of local breweries.

A fun fact… or two…
1. Aleks is my motivations for everything CrossFit.
2. Love Country Music

Nutrition Lifestyle:
It depends on my shift. If I am pulling graveyard shifts, I will stick to Paleo. In the summer, I did Coach Chris’ Trader Joes Nutrition.

Do you have any Fitness Goals?
Getting better at everything Crossfit and be like Aleks and Jaime!

“David is definitely a dedicated individual. He comes in everyday even if he doesn’t feel like it. He is always pushing himself. I’m happy to hear I’m his idol and one day he’ll be like me. David – keep doing what you’re doing and you’ll accomplish wonders. Oh! Make sure to stretch every day.” – Coach Alekandrs Nehajenko (Aleks)

“Dave has been such an inspiration in the gym. He’s an awesome athlete with a great sense of humor! You’ll always have a good laugh! Honored to call him a teammate and friend.” – Jaime Howe, 18th in SO CAL Region for CrossFit 2014

Thursday 24 July 2014

Thursday

Supplemental Power
Split Jerk from The Jerk Boxes
9 x 1

Strength

  • 5 x 7 Overhead Squats
  • Every 4 Minutes

Workout of the day

  • 10 Thursters 135/95
  • 40 GHD Sit Ups
  • 400 Meter Run
  • 20 Thursters 115/75
  • 30 GHD Sit Ups
  • 400 Meter Run
  • 30 Thrusters 95/65
  • 20 GHD Sit Ups
  • 400 Meter Run

28 April 2014

Come out and support Team 619 at La Jolla High School’s CrossFit Competition this Saturday at 9am . We will be there til 5pm but if you all could be there to cheer on Coach Aleks, Jaime, Rich and Christine that would be awesome. There will not be classes on Saturday Morning at the gym.

Sunday 9am Yoga with Coach Jenny.

Please post your WOD RESULTS for today to comments.

1. Static Handstand Hold

2. Dynamic Handstand Walk

3. 5 x 2 Front Squat

Strength

Back Squat

8 x 6 (8)
Every 3 Minutes

Back Squats

1 x 20

Snatch Deadlift (Focus on Position)

4 x 6
Every 4 Minutes

CrossFit Open WOD 12.1

7 Minute Burpee AMRAP

X. 1 Mile Jog

Y. 10 Minute Air Dyne at 60%

Z. Rollout

31 March – 4 April 2014

Monday

Strength

Pull up Complex

5 sets of:

5/3 weighted Pull ups – place dumbbell between legs, drop it after final rep w/o coming off the bar.
5 Strict Pull ups
5/7 Kipping Pull ups

The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

5 x 15 GHD Sit Ups

Every 4 Minutes

Every Minute on the Minute x 10
Even 8 Barbell Roll Outs
Odd 8 Pendlay Rows

CrossFit Benchmark WOD “Helen”
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings 1.5/1.0
12 Pull Ups

Tuesday

Strength

Back Squat
7 x 8
Every 3 Minutes

Back Squat
1 x 20 Reps Level 225/155 Level 2 185/135 Level 3 135/95

Romanian Deadlifts
4 x 8
Every 2 Minutes

WOD
3 Rounds
20 Overhead Walking Lunges
40 Sit Ups
400 Meter Run

Wednesday

Power

7 x 2 Push Jerk + 1 Split Jerk or
5 Push Press
Every 90 seconds

CrossFit Hero WOD “Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53#

Thursday

Power

9 x 1 Power Clean + 1 Squat Clean
Every :90 seconds

Every Minute on the Minute x 15
Minute 1 – 5 Wall Balls 20/16 + 5 Squat Cleans 135/95
Minute 2 – 5 Wall Balls 20/16+ 5 Toes to Bar
Minute 3 – 5 Wall Balls 20/16 + 8 /5 Strict Pull Ups
Repeat Pattern x 5

WOD
4 Rounds
500 Meter Row
10 Lateral Burpees over The Rower

Friday

Benchmark WOD “Grace”
30 Clean and Jerks for Time 135/95

Superset
Front Squats
7 x 8
Bench Press
7 x 8
Every 3:30

CrossFit 619 WOD
15-12-9-12-15
Kettlebell Swings 70/53#
Box Jumps 24/20″
Toes to Bar

120_crossfit619

17 -21 March 2014 at CrossFit 619

CrossFit 101 Rules to avoid being that Athlete.

1. Don’t ghost ride the whip!
In other words, don’t dump an empty barbell. Simply put, this damages the equipment so don’t do it. In the same way that CrossFit is a community affair, think of the equipment as community goods. If you damage them, you damage them for everyone.

2. Rest!
Don’t WOD seven days on, zero days off. (You know who you are!) Also, take rest days that are actually rest days. I am pretty sure the CrossFitter invented the concept of the “active rest day.” I am all about staying active on days off from the gym. But lets get serious people, running a 5k or doing 500-meter row sprints, is not exactly resting.

3. Don’t let life get in the way.
On the flip side, don’t take too many rest days. We don’t want to get into the habit of making the gym an intermittent occurrence. One or two days on followed by five or six days off will interrupt the workout routine you’ve worked hard to establish.

4. Scale appropriately and scale often.
Contrary to popular belief, your goal in CrossFit is not to perform every WOD as prescribed. Your coach programs your workouts for you to feel a particular stimulus, at a particular capacity, for a particular amount of time. Scale to meet this intention, not your ego’s.

5. Don’t Cheat.
Don’t be that person fudging their reps, times, and weights when it comes time to record scores on the whiteboard or on the web. It diminishes everyone else’s hard work and makes it impossible to track your own progress. Plus, it’s just really annoying.

6. Ask questions.
Unsure what weight to use? Having some difficulty with the turnover in your power cleans? That’s what your coach is there for! And not only are they open to your questions, they typically are addicted to talking about CrossFit and you might not be able to get them to stop talking once they start.

7. Make friends.
CrossFit isn’t a come in, put your head-phones on, workout, and go home kind of affair. CrossFit is about community, and that community is what is going to keep you accountable when you’d rather eat a pint of Ben and Jerry’s and watch Netflix than hit the gym. So, say hi to the new comers and stick around to shoot the breeze for a few minutes after class.

8. Don’t talk while your coach is talking.
Do I have to even explain, or did your first-grade teacher take care of describing the common courtesy behind this rule?

9. Be coachable.
Your CrossFit coach became a coach to help people become better, stronger, faster, and healthier. Listen to them. Even if the skill they are going over is a strength of yours, listen anyway. You just might learn something new, and the day we stop learning is the day we stop excelling.

10. Never say “I can’t.”
Learning new skills and getting good at them takes time. Saying “I can’t” isn’t going to help you get that first double under or unassisted pull-up. Have patience and try not to get frustrated.

11. Don’t gossip.
We’re all here to lift one another up. Gossip will never accomplish this.

12. Put form before all else.
Rather than throwing form out the window to win those big numbers now, put your time and energy into perfecting your form and your overall potential to put up big weight will increase in the long run. Plus this will help you avoid injury that could keep you out of the game and further from your goals.

13. Check your ego at the door.
CrossFit is a humbling experience. No matter how strong, how fast, or how tough you are, at the end of the workout everybody looks the same laying on the floor in a pool of sweat. Don’t cover up your vulnerability. Own it. This is what makes you human. And hiding your weaknesses with arrogant pride is what makes you a scumbag.

14. Look to improve daily.
Practice equals progress. Pick a skill and make it your prerogative to get good at it. Dedicate a few minutes before and after class to develop this skill and before you know it, you will have another strength in your pocket.

15. No chalk parties.
The barbell doesn’t get lighter by wearing a sheen coat of chalk over your entire body. I swear. Also, if you spill the chalk bucket, please clean it up. Basically, try to leave the gym in a better condition than you found it in. We may workout in a warehouse, but that doesn’t mean we can treat it like a barn.

16. Don’t be late.
First off, it’s just rude and disrespectful. Second off, it’s rude and disrespectful! Plus, in the CrossFit gym, lateness is punishable by burpees. And literally, no one, likes burpees.

17. Always finish your workout.
The only thing between you and finishing the WOD is the little voice in your head telling you, you can’t. CrossFit may be all about community, but at the end of the day, your time in the box is about showing that dirt-bag voice in your mind whose boss.

18. Cheer for Others.
We’ve all be there: the lone soldier fighting through the last of something long and heavy. Don’t be the one who starts putting away their equipment while leaving your fellow comrades to fend for themselves with no encouragement. Give them that extra push they need, the same push that you would appreciate if you were in the same position.

19. Eat clean.
You can’t exercise yourself out of a bad diet. Reinforce the hard work you are putting in at the gym with some hard work and discipline in the kitchen. If you aren’t sure where to start or need to get some food frustration off your chest, your coach will be able to give you the guidance and support you need to pull off this lifestyle shift successfully.

20. Workout while on Vacation.
Running, air squats, pushups, lunges — they’re all portable and won’t get you searched going through security. Working out while you’re away will keep you feeling at your best so you can enjoy every last moment of your vacation. Use it as a way to get out and explore the local culture. Maybe even drop into the local box.

CrossFit 619 San Diego

Monday

Clean and Jerk Skillwork

Power

14 Minute EMOM

Even 1 Clean and Jerk
Odd 7 Strict Toes To Bar, 7 GHD Sit Ups

WOD
40-30-20
Wall Balls
20-15-10
Pull Ups
Then
1 Mile Run
Record Time for 1st and 2nd part of the workout

Tuesday

Snatch Skillwork

Power

16 Minute EMOM
Even Snatch or 1 Power Snatch + 3 Overhead Squat
Odd 5 Box Jumps, 5 Burpees (Open Standard)

Strength

16 Minute EMOM
Even 2 Back Squat @ 75 to 90% for Open Athletes and 8 Reps for Fitness
Odd 2 Ring Muscle Ups or 10 Ring Rows

WOD
7 Rounds
Every 3 Minutes
400 Meter Run
5 Clean and Jerks 185/135 Level 2 155/115 Level 3 135/95
or 10 Kettlebell Swings for Fitness
Record your 400 Meter times for every round

Wednesday

Team WOD

1500 Meter Row switch every 250 Meters
35 High Partner Push Ups
140 Double Unders
USD Loop
140 Partner Sit Ups
35 High Partner Push Ups
1500 Meter Row switch every 250 Meters

Thursday

Strength

Superset
Front Squat
5 x 3 (8)
Pull Ups
5 x 9 Chest to Bar Pull Ups
WOD
8 Rounds
10 Box Jumps or Step Ups
15 Russian Kettlebell Swings 2.0/1.25 Level 2 1.5/1.0 Level 3 1.25/.75
200 Meter Run

Friday

Strength

1. Military Press 3 x 4
2. Push Jerk 4 x 2
3. Split 5 x 1

Superset
Bench Press
8 x 8
GHD Sit Ups
8 x 12
Every 4 Minutes

WOD
6 Rounds
10 Dips
10 Toes to Bar
15 Crossovers
15 Double Unders

X. 20 Minutes Stairs
Y. Roll Calves Out
Z. Shoulder Mobility

3-4-5 March 2014 at CrossFit 619

DSC_9183

Monday

1. 10 x 1 Pull Over
2. 5 x 1 Skin the Cat
3. 15 Minutes Shoulder Mobility PVC, LaCrosse Ball, Indian Clubs, Bands

Strength
Giant Set
Back Squat
6 x 6 (9)
Strict Toes to Bar
6 x 6
Toes to Rings
6 x 12
Every 4 Minutes

3 x 2 Front Squats
3 x 25 GHD Sit Ups
or
3 x 20 Walking Lunges 95/65 75/55 65/45

3 Rounds
12 Overhead Squats (Front Squats for Open Athletes)
95/65 75/55 55/35
12 Ring Rows
24 3 Count Bicycles
1 Rope Climb
then
2000 Meter Run

X. 1000 Meter Row x 2
Y. IT Band Mobility
Z. Foam Roller Calves

Tuesday

1. 5 x 3 Deadlift @80%
2. 5 x 5 30 Inch Box Jumps
3. 4 x 7 Strict Handstand Push Ups

Strength

Barbell Row
6 x 8
Wall Balls
6 x 15 (12)
Every 3 Minutes

WOD 1
5 Rounds for Time
9 Thrusters 100/70 Level 2 75/45 Level 3 45/35
9 Strict Pull Ups

WOD 2
3 Rounds
10 Box Jumps
15 Burpees
20 Wall Balls
400 Meter Run

X. 500 Meter Row x 2
Y. 20 Minutes Stairmaster
Z. Foam Roller Lats, Traps, and LaCrosse Ball for Rhomboids

Wednesday

1. 3 x 15 Toes to Rings
2. 2 x 10 KB Snatch
3. 5 x 3 Back Squat @ 80%

3 Rounds
5 Handstand Push Ups
10 Toes to Bar
15 GHD Sit Ups
20 Kettlebell Swings
25 Double Unders

4 Rounds
800 Meter Run
500 Meter Row

X. Calf Mobility
Y. Hamstring Mobility’
Z. Low Back Mobility

DSC_0144

17 – 21 February at 619

Becoming a CrossFit bro or gal has as much to do with working out as it does recovering, no matter what level you are at. Whether you do CrossFit to live a healthy and happy life or if you have goals of competing one day, everyone can benefit from a little extra R-E-C-O-V-E-R-Y!

What is recovery, you might ask? Well, recovery can take many different forms. It can be as simple as a post-WOD protein shake to rolling out and stretching 15 minutes after class. In return, recovery will not only help us get to that new PR faster but also helps us prevent injury. Here is a quick list of some things to consider and try:

Rest: Get at least 8 hours of sleep. Sleep is where our body is able to heal and repair itself from the day before.

Eat healthy: Remember, nutrition is the foundation of CrossFit. The healthier you eat, the better tools you give your body to recuperate. Have some protein and maybe a piece of fruit post-WOD to restore the nutrients your body lost during the workout.

Cool down: Post-WOD, hop on the Air Dyne or rower for 5-10 minutes at an easy pace. This helps bring your body temperature down to its normal state while flushing out the recent build up of lactic acid.

Open Up: Stretch out. The more often you stretch, the faster your body can heal itself.
Volume: Greater volume in our workouts should increase the volume of our recovery. There is no such thing as too much recovery… the more we do, the better we can CrossFit!

Entertain: Cooling down, stretching and rolling out aren’t the most exciting things to do. Do it with a group of friends! Talk about what your weekend plans are, your favorite shows or movie. OR talk about how cool Coach Ck is! Before you know it, 15-20 minutes will fly by!

Roll Out: Spend some time opening up the tight or sore areas with a simple lacrosse ball or foam roller.

Yoga: If you ever feel beat up from a week of workouts, yoga is a great way to spend a rest day. This will help you stretch out after a look week and move your body at a slow pace.
The next time you workout, spend an extra 15-20 minutes after class trying a couple ideas from above. You will feel rejuvenated and fresh the next day, ready to tackle any obstacle that stands in your way. So do yourself a favor… listen to your body and take that extra 15 minutes to recover!

Monday

Pendlay Row
4 x 8
Every 2 Minutes
Barbell Row
4 x 8
Every 2 Minutes
T Bar Row
4 x 8
Every 3 Minutes

4 Rounds
10 Power Cleans 175/125 Level 2 155/105 Level 3 135/95
10 Chest to Bar Pull Ups
20 Squats
then
1600 Meter Run

Tuesday

Superset
6 x 8 Overhead Squats
6 x 12 (8) GHD Sit Ups
Every 3 Minutes

10 Minute Every Minute on The Minute
Even Minutes 12 Dips
Odd Minutes 10 Toes to Ring

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/95# Level 2 115/85 Level 3 95/65
Toes to Bar
then
2 Rounds
500 Meter Row
400 Meter Run

Wednesday

Strength

1. 4 x 8 Romanian Deadlift
2. 2 x 8 Good Mornings
2. 4 x 3 Front Squats

Back Squats
6 x 5 (8)
Push Ups
6 x 12
Every 3 Minutes

Walking Barbell Lunges
3 x 20 Level 1 95/65 Level 2 75/55 Level 3 45/35
Butterfly Sit Ups
3 x 20
Every 3 Minutes

3 Rounds
25 Wall Balls
20 Kettlebell Swings 2.0/1.25
15 Pull Ups
400 Meter Run

X. 20 Minutes Stairs
Y. 5 Minutes Airdyne
Z. 500 Meter Row @ 23 Strokes per Minute

Thursday

Team WOD
50 Box Jumps
50 Burpees
50 Partner Wall Balls
50 Double Unders or Crossovers
50 Ring Rows
50 GHD Sit Ups
1200 Meter Row Switch Every 300 Meters
1200 Meter Run Switch Every 200 Meters

Extensive Mobility after Team WOD Thursday

Friday

Snatch
9 x 1
Clean + Front Squat
9 x 1 + 3

WOD
7 Minute AMRAP
5 Deadlift 245/165 Level 2 225/155 Level 3 175/125
5 Handstand Push Ups

3 – 7 February 2014 at CrossFit 619

Monday
1. Front Squat 5-5-3-3-3-1-1-1-1
2. 8 x 5 L Hang Pull Ups Every 3 Minutes
3. 10 Minute Every Minute on The Minute 10 GHD Sit Ups

Strength
Superset
Every 4 Minutes
Back Squat
4 x 5 (8)
Strict Pull Ups
4 x 15

Superset
Front Squat
3 x 8
GHD Sit Ups
3 x 25
Every 4 Minutes

Skillwork
Power Snatch/Overhead Squat

12 Minutes AMRAP (As Many Rounds As Possible)
5 Power Snatches Level 1 115,80 Level 2 95/65 Level 3 75/55

7 Overhead Squats

9 Box Jumps 24/20

X. 4 Rounds 15 Thrusters and 300 Meter Row
Y. 5 Minutes Air Dyne
Z. 1 Mile Jog

Tuesday

1. 4 X 15 Handstand Push Ups
2. Skin the Cat and PVC Mobility
3. I’s , Y’s , and T’s

12 x 1 Clean and Jerk

Team WOD
3 rounds
80 Wall Balls 25/16 Level 2 20/14 Level 3 16/12
60 Kettlebell Swings 2.0/1.5 Level 2 1.5/1.0 Level 3 1.25
40 Burpees

Hit X,Y, or Z with Remainder of Class Time

X. 4 Rounds 800 Meter Run 2 Minute Rest
Y. 20 Minutes Stair Master
Z. Foam Roller Mobility 15 Minutes

Wednesday

1. 3 x 10 Strict Pull Ups
2. 3 x 40 Unbroken Double Unders
3. 3 x 30 Feet Handstand Walks Every 4 Minutes

3 x 5 Weighted Pull Ups
Every 2 Minutes
4 x 7 Pendlay Row
Every 3 Minutes
2 x 12 Barbell Row
Every 3 Minutes
6 Minute AMRAP
9 Ring Rows
12 Box Jumps

3 Minute Rest

8 Minute AMRAP
10 Toes to Bar
30 Double Unders

X. Foam Roller Lats
Y. LaCrosse Ball Rhomboids
Z. Lower Back PNF Stretching

Thursday

1. 5 x 3 Touch and Go Squat Snatch Every Minute on The Minute
2. 5 x 3 Touch and Go Clean and Jerk Every Minute on The Minute
3. 5 x 5 Back Squat Every 4 Minutes Find your 5 Rep Max

Strength
Superset
Every 4 Minutes
Overhead Squat
4 x 5 (8)
Handstand Push Ups
4 x 12

Strength
Superset
Every 4 Minutes
Front Squat
4 x 5 (8)
Military Sit Ups
4 x 25

4 Rounds

20 Wall Balls
1 Rope Climb
20 Double Unders
1 Rope Climb
14 Thrusters 95/65 Level 2 75/55 Level 3 65/45
1 Rope Climb
14 Pistols
1 Rope Climb

X. USD Loop
Y. 15 Minutes Stairs
Z. Foam Roller Mobility

Friday

1. 6 x 1 Push Jerk Every Minute on The Minute
2. 6 x 1 Split Jerk Every Minute on The Minute
3. 6 x 1 Military Press Every 3 Minutes

Strength

3 x 5 Strict Press
Every 2 Minutes
4 x 7 Bench Press
Every 3 Minutes
2 x 12 Bench Press
Every 3 Minutes

Wait 2 Minutes
Find Your 20 Rep Max Bench

4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts Level 1 185/135# Level 2 155/105 Level 3 115/80
6 Hang Power Cleans
3 Shoulder to Overhead

X. LaCrosse Ball Mobility
Y. Mashing Calves
Z. Foam Roller IT Band 10 Minutes

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

6 Monday January 2013 at CrossFit 619

Monday

Strength

Back Squat
10 x 3 Climbing
Every 3 Minutes

Superset Every Minute On The Minute 14 Minutes
Odd
6” Strict/Kipping Deficit Handstand Push Ups 45# plate 3.75” / 25# plate 2.25”
7 x 4/4
Even
Pendlay Row
7 x 5 (8)

13.2
10 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts
15 Box Jumps or Step Ups