Categorized as: Regionals

30 – 3 January 2014

New Years Eve
8-9-10am Classes Only

New Years Day
12 Noon Class Only

then resume on Regular Schedule January 2nd

$100 Referral Fee for January

New Years Resolution Special through January
$129 Per Month/12 Month Commitment

Beginner Classes are available to all newcomers 7am and 7pm Monday through Friday and 8am on Saturday and Sunday

619 Social

5pm Sunday January 19th at Kearny Mesa Bowling Alley
please RSVP to Chris@CrossFit619.com

Monday

1. 20 Foot Handstand Walk + 20 Pistols 2 Rounds

2. 10 Dumbell Snatches + 15 Ring Rows 2 Rounds

3. 5-4-3-2-1
Ring Muscle Ups Unbroken Rest as needed

Strength

Superset

Back Squat
10 x 3 (7)
10 x 10 (6) GHD Sit Ups
Every 4 Minutes

WOD

4 Rounds
20 Wall Balls 20/14
15 Box Jumps 24/20
10 Toes to Bar

X. 1000 Meter Row + 600 Meter Run 3 Rounds

Y. 50 Sit Ups + 50 Push Ups

Z. Foam Roller Lower Extremity

Tuesday

Power

2 Position Hang Power Snatch
10 x 1 + 1 Every Minute on The Minute

2 Position Hang Power Clean
10 x 1 + 1 Every Minute on The Minute

Strength

Superset
5 x 10 Pendlay Row
5 x 20 Double Unders
Every 3 Minutes

WOD

20 Pull Ups
40 Kettlebell Swings 2.0/1.5
15 Pull Ups
30 Kettlebell Swings
10 Pull Ups
20 Kettlebell Swings
5 Pull Ups
10 Kettlebell Swings
Wednesday

Power

Squat Clean (Power Clean Level 2,3)
8 x 1

15-12-9-6-3
Clean and Push Jerk 155/115 Level 2 135/95 Level 3 115/75
GHD Sit Ups
Pistols

Thursday

5 Rounds
Every 3 Minutes
500 Meter Row
20 Double Unders

5 Minute Rest Foam Roller Calves

5 Rounds
Every 2 Minutes
200 Meter Run
10 Burpee Box Jump Overs

5 Minute Rest Foam Roller IT Band

5 Rounds
Every 3 Minutes
400 Meter Run
12 Wall Balls

Spend the Remainder of Class Time to finish The Lower Extremity on The Foam Roller

Friday
Strength

Superset
Front Squat
10 x 3 (7)
Dips
10 x 10

WOD

5 Rounds
9 Deadlifts 315/225
9 Box Jumps 30/24
9 GHD Sit Ups

16 – 20 December at CrossFit 619

Monday

Strength

1. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

3. 2 Rounds 3-7 Unbroken Muscle Ups
30 Unbroken Double Unders

5 Rounds
5 (8) Bench Press
5 (8) Weighted or Strict Pull Ups
10 GHD Sit Ups or Butterfly Sit Ups
Every 4 Minutes

WOD 1
5 Rounds
10 Wall Walks
10 Push Press/Jerk Level 1 115/75 Level 2 95/65 Level 3 75/45
200 Meter Run

X.
3 Rounds
500 Meter Row
15 Ring Rows
20 Double Unders

Y.
1 Mile Run for Time

Z.
20 Minutes Stairmaster Level 8

Tuesday

1.
2 Rounds
15 Burpees
10 Box Jumps 30/24

2.
2 Rounds
20 Front Rack Lunges 45/35
3 Rope Climbs

3.
Skin The Cat for Shoulder Mobility
LaCrosse Ball for Shoulder Mobility
Indian Clubs for Shoulder Mobility

7 Rounds (Ascending 80 to 90% of 1RM)
5 Back Squats
7 Toes to Bar
Every 3 Minutes

WOD 1
5 Rounds
200 Meter Run
7 Cleans Level 1 135/95 Level 2 115/75 Level 3 95/65
Touch and Go
Every 2 Minutes

WOD 2
5 Rounds
400 Meter Run
12 Unbroken Wall Balls for Accuracy 20/14# (Scale as Needed)
Every 3 Minutes

X.
Foam Roller Lower Extremity

Y.
Mobility with Bands

Z.
Hip Flexor Mobility

Wednesday

1.
3 x 8 Barbell or Single Arm Row

2.
4 x 3 Deadlift

3.
3 x 15 Unbroken Wall Balls for Accuracy (Rest as Needed)

Strength

5 Rounds
8 T Bar Row
10 Big Box Jumps 30/24
Every 3 Minutes

5 Rounds
8 Pendlay Row
12 GHD Sit Ups
Every 3 Minutes

WOD

4 Rounds
10 Burpees
15 Pull Ups
20 Sit Ups
25 Double Unders

X.
Calf Mobility

Y.
3 x 500 Meter Row (2 Minute Rest Intervals)

Z.
IT Band Mobility

Thursday

1. Superset
3 x 10 Power Snatch 95/65
3 x 10 Squat Clean Thruster 95/65

2. 2 Rounds
5 Pull Overs
5 Burpee Muscle Ups (Rings)

3.

5 Rounds
5 (8) Overhead Squats (Ascending between 80 and 90% of 1RM)
10 Ring Rows
Every 3 Minutes

5 Rounds
10 Thrusters Level 1 95/65 Level 2 75/55 Level 3 45/35
15 Kettlebell Swings
Every 3 Minutes

WOD
3 Rounds
400 Meter Run
500 Meter Row
10 Lateral Burpees over the Rower

Friday

1.
3 x 20 Dumbell Snatch Alternating Left Right
Rest as Needed

2. Superset
2 Rounds with 2 Minute Rest Intervals
20 Foot Handstand Walks
20 Alternating Pistols

2. Find your 1RM Weighted Pull Up

Power

10 x 2 Clean and Jerk
2 Minute Rest Intervals

WOD 1
10 Rounds
5 Handstand Push Ups
7 Pull Ups
9 Squats

WOD 2
100 Burpees for Time

X.
2 X 2000 Meter Row (4 Minute Rest Interval)

Y.
USD Loop

Z.
20 Minutes on Stairmaster Level 9

9-13 December 2013

Monday

1. 2 x 5 Front Squat
2. 3 x 3 Front Squat
3. 3 x 1 Front Squat

Strength

Superset
Back Squat
5 x 5 (8)
Strict Handstand Push Ups
5 x 8 (5)
Every 4 Minutes

Superset
Back Squat
3 x 8 (10)
Strict Pull Ups
3 x Max Reps
Every 3 Minutes

WOD

10-9-8-7-6-5-4-3-2-1
Overhead Squats Level 1 135/95 Level 2 115/85 Level 3 95/65
Pull Ups

X. 4 x 15 GHD Sit Ups
Y. 3 x 25 Unbroken Double Unders
Z. 2 x 20 Continuous Burpees with 1 Minute Rest

Tuesday

1. 5 x 3 Strict Press 90 Second Rest
2. 5 x 2 Push Press or Push Jerk 2 Minute Rest
3. 5 x 2 Hang Power Clean

Power/Strength
Clean and Jerk
5 x 2
Strict Toes to Bar
5 x 10
Every 3 Minutes

WOD
10 Rounds
15 Wall Balls 20/14#
15 Kettlebell Swings 2.0/1.5

X. 3 x 8 Barbell Row
Y. 3 x 8 High Row
Z. 3 X 8 Single Arm Row

Wednesday

1. Max Rep Pull Ups
2. Dynamic Flexibility
3. Myo Fascia Release

Superset
Bench Press
5 x 5 (8)
Power Clean
5 x 3
Every 4 Minutes

WOD
10-9-8-7-6-5-4-3-2-1
Front Squat Level 1 185/135 Level 2 155/115 Level 3 135/95
Dips

X. 3 Rounds 20 GHD Sit Ups + 400 Meter Run for Time
Y. 2 Rounds 500 Meter Row + 50 Sit Ups
Z. 2 Rounds 25 Squats + 25 Kettlebell Swings 2.0/1.5

Thursday

1. Max Reps Strict Pull Ups
2. 3 x 10 Alternating Dumbell Snatch (2 Minute Rest Intervals)
3. Max Rep Kettlebell Swings 2.0/1.5

Superset
Weighted or Strict Pull Ups
5 x 3 (8)
Big Box Jumps 30/24
5 x 10
Every 3 Minutes

Superset
Pendlay Row
5 x 5 (8)
Burpee Pull Ups
5 x 7
Every 3 Minutes

WOD
200 Meter Run
10 Ring Rows
Every 2 Minutes

X. 2000 Meter Row
Y. 1 Mile Run
Z. 25 Minutes Stairmaster Level 8

Friday

1. 3 x 10 Alternating Dumbell Snatches (2 Minute Rest Intervals)
2. 3 x 20 Alternating Pistols (2 Minute Rest Intervals)
3. 3 x 10 Clapping Push Ups (1 Minute Rest Intervals)

Power/Strength

5 x 1 Power Snatch + 8 Overhead Squats

5 x 3 Power Clean + 8 Front Squats

WOD

10 Rounds
1 Deadlift Level 1 365/245 Level 2 275/195 Level 3 205/145
15 Hand Release Push Ups
10 GHD Sit Ups
5 Squats

X. 2000 Meter Row
Y. USD Loop
Z. 15 Minutes Stairmaster Level 8

2 – 6 December 2013

Monday

1. 5 x 3 Overhead Squat
2. Max Rep HSPU
3. 30 Alternating Pistols

Strength

Back Squat

5 x 5 (8)

Front Squat

3 x 8 (10)

WOD

30-20-10
Overhead Lunges 45/25
Wall Balls
Sit Ups

X. 3 x 20 GHD Sit Ups
Y. 40 Unbroken Double Unders
Z. 500 Meter Row

Tuesday

1. 3 x 10 Dumbell Snatch L/R
2. 5 x 3 Incline Bench Press
3. Max Rep Pull Ups

Strength

Bench Press
5 x 5 (8)

Strict Press
3 x 8 (10)

WOD

3 Rounds
10 Shoulder to Overhead 175/115 155/105 135/95
20 Kettlebell Swings 2.0/1.5
30 Air Squats
400 Meter Run

X. 3 x 25 GHD Sit Ups
Y. 2000 Meter Row
Z. 1 Mile Run

Wednesday

Strength

Front Squat

5 x 5 (8)

Overhead Squat

3 x 8 (10)

WOD
CrossFit 619 Disco

10-9-8-7-6-5-4-3-2-1
Power Clean 205/135 175/115 155/95
Pull Ups

X. 400 Meter Run + 15 Box Jumps every 3 Minutes x 3
Y. 500 Meter Row + 15 Burpees every 3 Minutes x 3
Z. 20 Minutes Myo Fascia Release

Thursday

WOD #1

3 Rounds
10 Ring Rows
15 Burpee Box Jumps
20 Double Unders
400 Meter Run

Friday

Power/Strength

5 x 3 Power Cleans + 5 Front Squats
Every 3 Minutes

5 x 3 Power Snatches + 8 Overhead Squats
Every 3 Minutes

WOD

5 Rounds
5 Bar Muscle Ups or Strict Pull Ups
10 Handstand Push Ups
15 Sit Ups

18-22 November 2013

Holiday Schedule

11/28 Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD

11/29 Day After Thanksgiving
8am Power and Strength Development – All Levels
9am Team WOD
5pm CrossFit All Levels

12/14 CrossFit 619 HOLIDAY PARTY – 12 Bars of Christmas ANNUAL PUB CRAWL

San Diego Brewing Company is where this years pub crawl starts. We usually depart the 1st bar at 1pm
Noon til Whenever

Monday

Strength

Superset
Back Squats
10 x 10
Strict or Weighted Pull Ups
10 x 5

WOD 1
7 Minute AMRAP
2-4-6-8-10-12-14-16-18….
Power Snatches Level 1 95/65 Level 2 85/55 Level 3 75/45
Burpees

WOD 2
2 Rounds
500 Meter Row
400 Meter Run

Tuesday

Power

Power Clean Skillwork

20 Minutes
Odd 2 Power Cleans Level 1 205/135 Level 2 185/115 Level 3 155/95
Even 10 Games Standard Box Jumps 24/20”

6 Rounds for Time
20 Double Unders
20 Kettlebell Swings
400 Meter Run

Wednesday

Power

Clean and Jerks

7 X 1 + 2
1 Power Clean
2 Split Jerks

WOD

30 Overhead Squats Level 1 95/65 Level 2 85/55 Level 3 75/45
30 Toes to Bar
20 Overhead Squats
20 Toes to Bar
10 Overhead Squats
10 Toes to Bar

Thursday

Strength

5 x 10 Pendlay Row
5 x 15 Wall Balls
4 Minute Rest Intervals

Superset
5 x 10 Barbell Row
5 x 20 Ab Mat Sit Ups
3 Minute Rest Intervals

WOD #1
200 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
400 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
600 Meter Run
15 Handstand Push Ups
15 Chest to Bar Pull Ups
800 Meter Run

Friday

Power
5 x 2 Clean and Jerk
Every 2 Minutes

Superset
8 x 8 Back Squat
8 x 8 Toes to Bar
Hip Flexor and Back Stretches
Every 4 Minutes

11.2 Open WOD

AMRAP 15:
9 Deadlifts Level 1 Rx+ 175/115 Level 2 Rx 155/105 Level 3 135/95
12 Hand Release Push-ups
15 Box Jumps

28 -1st Last Week of October

We will be going through a MAJOR STRENGTH for CrossFit cycle in the month’s of November and December and encourage our strength oriented athletes to arrive early to ensure that the proper rest intervals are hit. For all of our Endurance/Fat Burning Cardio Junkies please stay after class to hit the fat-burning stairmaster and hit our weekend TEAM WOD to ensure that your fat burning goals are being met.

Our Competitor Crew crushed it at The Clash of The CrossFitters over the weekend and we are so very proud of their placing. For a Community Gym we did exceptionally well, Coach Nikos and I are so proud of you guys. We were by far the most powerful and strong athletes out there. It was great day!!! Special thank you to the Cheerleaders of CrossFit 619!!!

Crossfit 619 san diego

crossfit 619 san diego

Monday

1. Max Reps Handstand Push Ups

2. Max Reps Pull Ups

3. 6 x 1 Snatch Balance 85 – 105% of 1RM

Strength

Back Squat

10 x 10
Strength Sets 3,4,5 @ 80% of 1 Rep Max
Lots of Stretching/Mobility during 4 Minute Rest Intervals

CrossFit 619 WOD

40-30-20-10
Wall Balls
Sit Ups
Run 200 Meters between Rounds

X. Max Reps in 2 Minutes 2 pood American Kettlebell Swings

Y. 2 x 500 Meter Row with 2 Minute Rest Intervals Between

Z. Foam Roller Mobility for 20 Minutes

Tuesday

Olympic Weightlifting for Power Development

Snatch
4 x 1 with 90 second rest intervals then
2 Reps EMOM for 8 Minutes @ 65 to 75%

Strength

Superset Every 5 Minutes for 35 Minutes
7 x 5 (10) Bench Press
7 x 10 Ring Rows
Stretch with Time Remaining

crossfit 619 san diego

B-1 Australian Hero WOD

3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
15 Knees to Elbows
9 Ring or Parallel Bar Dips

Wednesday

1. Shoulder Mobility

2. Hip Mobility

3. Calves Mobility

Clean and Jerk
4 x 1 + 2 with 90 second rest intervals then
2 Clean and Jerk E2MO2M for 10 Minutes

WOD

“Incredible Hulk”

20 Minute AMRAP
5 Deadlifts Rx+ 135/95 Rx 115/70 Level 3
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

X. 2000 Meter Row

Y. 3 Rounds Every 3 Minutes 400 Meter Run Rest with time remaining

Z. Shoulder and IT Band Mobility

crossfit 619 san diego

Thursday TEAM WOD

1,2,3, Work on your G.O.A.T.S.

WOD Skillwork

Annie Are You Ok? TEAM WOD

42-30-18
Row for Calories
Thrusters 65/45
Med Ball Cleans
Sumo Deadlift High Pulls
Wall Balls
Burpees

X. 4 Rounds Every 3 Minutes 400 Meter Run Rest with time remaining

Y. 4 x 30 GHD Sit Ups

Z. Shoulder Mobility

Friday

1. Max Reps Handstand Push Ups

2. Superset 4 x 16 Pistols with 4 x 8 Pull Ups

3. 20 Box Jumps 30/24”

Strength
Superset Every 5 Minutes for 15 Minutes
3 x 8 Front Squats
4 x 40 Sit Ups
Stretch with Time Remaining

Superset Every 5 Minutes for 15 Minutes
3 x 8 Back Squats
4 x 10 Pull Ups
Stretch with Time Remaining

The Crippler WOD For Time

30 Back Squats Rx 225/155 Level 2 175/115 Level 3 125/85
1 Mile Run

X. Foam Roller for Lower Extremity

Y. 15 Minutes Airdyne or Stairmaster Level 7

Z. LaCrosse Ball Mobility

21 – 25 October 2013

Monday

Power and Strength Development

Power or Squat Snatch
6 x 3
Overhead Squat
6 x 6

CrossFit 619 WOD

5 Rounds
9 Handstand Push Ups
9 Pull Ups
15 Wall Balls

Tuesday

Strength

Front Squat
5 x 3 (5)
Back Squat
6 x 6 (10)

CrossFit Team Hero WOD “DT”

10 Rounds, I go, You go. 5 Rounds Each

12 Deadlifts 175/120 Level 2 155/110 Level 3 135/100
9 Hang Power Cleans
6 Push Jerks

Wednesday

Power Development

Every 2:00 Minutes for 12:00 Minutes
2 Snatch + 4 Snatch Balance + 6 Overhead Squat @ 50% to 60% of 1 RM

WOD

3 Rounds for Time
22 Double Unders
22 Box Jumps
22 Burpees
22 Sit Ups
800 Meter Run

Thursday

Strength

Super Set Every 3 Minutes
Weighted Dips 5 x 7 (12)
Weighted Pull Ups 5 x 7 (12)

CrossFit Hero WOD “White”

5 Rounds
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunge Level 1 45/25 Level 2 35/15 Level 3 25/10
400 Meter Run

Friday

Power Development

7 x 2 Snatch

WOD

10 HSPU

1 Power Cleans Level 1 185/135 Level 2 155/115 Level 3 135/95#

9 HSPU

2 Power Cleans
8 HSPU

3 Power Cleans
7 HSPU

4 Power Cleans
6 HSPU

5 Power Cleans
5 HSPU
6 Power Cleans
4 HSPU
7 Power Cleans
3 HSPU
8 Power Cleans
2 HSPU
9 Power Cleans
1 HSPU

10 Power Cleans

14 -18 October CrossFit 619

crossfit san diego

1. Max Rep Strict Pull Ups

2. Max Rep Unbroken Double Unders

3. 10 Handstand Half Moons

Power and Strength Development

Power Snatch + Overhead Squat

5 x 2 + 5(8) with 2 to 3 Minutes Rest

Back Squats

6 x 6 (8) 2 to 3 Minutes Rest

Clean and Jerk
2 + 2 @60% 60 Seconds Rest
2 + 2 @70% 90 Seconds Rest
2 + 2 @80%

CrossFit WOD

Freddie’s Revenge
5 Rounds for Time
5 Push Jerks 185/125
10 Burpees

X. 3 x 3 Clean High Pulls @ 80%

Y 6 x 1 Clean Pulls @ 90%

Z. 4 x 10 Upright Rows

chris keith san diego

Tuesday

1. 4 x 7 Snatch Press @ 70%

2. 7 x 1 Snatch Balance @ 50 to 70%

3. 3 x 3 Squat Snatch @ 65 to 75%

Strength Training

Pendlay Row

5 x 5 (8)

Weighted Pull Ups

5 x 5 (8)

CrossFit Team WOD

Team Angie (I go, you go)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

then

Team Kelly
5 Rounds
Run 400 Meters
30 Box Jumps 24/20
30 Partner Wall Balls 20/14

X. 4 x 25 GHD Sit Ups

Y. Foam Roller Mobility 15 to 20 Minutes

Z. Barbell Mobility 10 to 15 Minutes

CrossFit 619 San Diego

Wednesday

1. Find your 1 Rep Max Split Jerk off the Blocks

2. Find your 1 Rep Max Bench Press

3. 3 x 3 Weighted Dips

Strength Training

Strict Press

5 x 8 (10)
Bench Press

5 x 8 (10)

Conditioning WOD

Every 3 Minutes on the 3rd Minute for 24 Minutes – 8 Rounds
400 Meter Run (Rest with Time Remaining)

X. 2000 Meter Row

Y. 10 Minutes AirDyne

Z. Rollout

IMG_0925

Thursday

Back Squats

4 x 7

Front Squats

4 x 7

Snatch and Push Jerk Skillwork

WOD #1
5 Rounds
Every 2 Minutes for 10 Minutes
200 Meter Run
Max Rep Power Snatches 75/55

WOD #2
9 Push Jerk 185/125 Level 2 155/105 Level 3 135/95
200 Meter Run
12 Cleans
200 Meter Run
15 Front Squats
200 Meter Run

X. 2 x 500 Meter Row

Y. 2 x 2000 Meter Row

Z. Mobility for 20 Minutes Bands, Lacrosse Ball, Foam Roller

crossfit 619 san diego

Friday

1. Max Rep Handstand Push Ups

2. Max Rep Kettlebell Swings 2.0/1.5

3. Max Rep Wall Balls

Handstand, Thruster, and Kipping Pull Up Skillwork

Team “Pull Up Daniel”
100 Pull Ups
400 Meter Run
21 Thrusters 95/65 Level 2 85/55 Leve 3 75/45
800 Meter Run
21 Thrusters
400 Meter Run
100 Pull Ups

X. Familiarize yourself with MobilityWOD.com

Y. Familiarize yourself with Catalyst Athletics

Z. Familiarize yourself with 5 Basic Laws of Strength Training

Knowledge is King, Don’t Stop Learning, Be Pro-Active 619

7-11 October 2013 CrossFit 619

crossfit san diego

Monday

1.Not for Time

3 Rounds
21 GHD Sit Ups
15 Foot Handstand Walk
9 Pistols

2. 5 x 3 Overhead Squats Rest as Needed

3. 4 x 8 Strict Toes to Bar Rest as Needed

Strength

Back Squats
7 x 5 @ 60,65,75,80,85,90,90 %
Back Squats
7 x 10 @ 70 to 82.5%

CrossFit Football WOD “JAYBIRD”

5 Rounds
3 Power Snatches at 70% Bodyweight
5 Handstand Push Ups
7 Box Jumps 24/20

X. B-1 Australian Hero WOD
3 Rounds
400 Meter Run
21 KBS 1.5/1.0
15 Knees to Elbows
9 Ring Dips

Y. 2000 Meter Row

Z. 800 Meter Run

crossfit san diego

Tuesday

1. 5-4-3-2-1
Muscle Ups
Big Burpee Box Jumps 30/24

2. 5 x 5 Bench Press

3. 5-4-3-2-1
Pull Overs
Handstand Push Ups

Power Development

Clean & Jerk
3 + 1 @ 60%
3 + 1 @ 70%
3 + 1 @ 75% x 3

CrossFit Football WOD “CrossFit Disco”
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% Bodyweight
Pull Ups

X . 5 X 8 Ring Rows

Y. 5 x 20 Sit Ups and Push Ups

Z. 50 KBS + 50 Double Unders

crossfit san diego

Wednesday
1. 5 x 5 Behind the Neck Strict Snatch Press @65%

2. 5 x 3 Snatch Deadlift @70%

3. 5 x 3 Clean Pull @80%

Power Development

Power Snatch & Snatch Push Press + Overhead Squat
3 + 3 + 3 @ 60%
3 + 3 + 3 @ 65%
3 + 3 + 3 @ 70%

CrossFit 619 WOD

10-9-8-7-6-5-4-3-2-1
Front Squats Level 1 185/135 Level 2 155/115 Level 3 135/95
Ring Dips (Bar Dips for Level 2,3)

X. 1 Mile Run

Y. 100 Sit Ups

Z. 3 x 500 Meter Row 2 Minute Rests

crossfit san diego

Thursday

1. 5 x 2 Clean Pulls @ 70%

2. 5 x 2 Clean High Pulls @ 70%

3. 5 x 1 Cleans at 80% Rest as need on 1.2. and 3

Power Development

Power Clean & Front Squat + Jerk
1 + 3 + 3 @ 60%
1 + 3 + 3 @ 65%
1 + 3 + 3 @ 70%

11.5 OPEN WOD

20 Minute AMRAP
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14

crossfit san diego

Friday
10 x 2 Power or Split Jerk
@ 50,60,70,80,82.5,85.5,87.5,90,90,90

CrossFit Benchmark WOD “Mary” or Cindy

Mary
5 Handstand Push Ups
10 Pistols
15 Pull Ups

or

Cindy
5 Pull Ups
10 Push Ups
15 Squats

X. USD Loop

Y. 5k

Z. 2 x 1000 Meter Row 1 Minute Rest

crossfit san diego

23 – 27 September 2013

1. Handstand Walk for Max Distance

2. 2 Sets of 3 – 6 Ring Muscle Ups Rest as Needed

3. Junkyard Dog and Burgener Warm Ups

2 Position Hang Power Snatch and Hang Power Clean Skillwork
Mid Thigh and Above the Knee

WOD #1

2-4-6-8-10
Strict Pull Ups
Hang Power Snatch Level 1 135/95 Level 2 115/85 Level 3 95/65

WOD #2
2-4-6-8-10
Strict Pull Ups
Hang Power Clean Level 1 205/135 Level 2 185/115 Level 3 135/95

X. Superset
5 x 5 Bench Press
5 x 20 GHD Sit Ups
Rest 4 Minutes Between Supersets

Y. WOD # 3
3 Rounds
400 Meter Run
21 KBS 2.0/1.5
12 Dips

Z. 2 x 50 Drop Set Tricep Rope Extensions Rest as Needed

Tuesday

1. 4 x 10 Strict Toes to Bar

2. 6 Cartwheels L/R

3. 8 x 1 Rope Ascents

Strength

5 x 8 Back Squats
4 x 5 Front Squats

CrossFit 619 WOD

10 Reverse Lunges Alternating Level 1 115/85 Level 2 95/65 Level 3 75/55
10 Toes to Bar
200 Meter Run
20 Reverse Lunges
20 Toes to Bar
200 Meter Run
30 Reverse Lunges
30 Toes to Bar
200 Meter Run

X. 90 Wall Balls for Time

Y. Foam Roller Mobility for The Lower Extremity

Z. 2 X 2000 Meter Row

Wednesday

1. 5 x 3 Bench Press

2. 5 x 5 Weighted Dips

3. 5 x 5 Weighted Pull Ups

10 x 1 Clean and Jerk

“DT”
Five rounds for time of:
12 Deadlift 155/105 Level 2 135/95 Level 3 115/75
9 Hang Power Cleans
6 Push jerks

X. 4 x 25 GHD Sit Ups

Y. 3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Z. 1000 Meter Row

Thursday

WOD #1

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups
Box jumps 24/20
Toes to Bar

WOD #2

10-9-8-7-6-5-4-3-2-1

Double unders
Wall Balls
Sumo deadlift high pull 95/65

WOD #3

1 mile run
2000 Meter Row
Friday

7 x 2 Snatch

WOD #1
9 Thrusters 95/65
9 Pull Ups

WOD #2

21-15-9
Burpee Box Jump Overs
Row for Calories