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This Week

  • Weekly WODs – 5/22 to 5/27

    Monday, 5/22/17

    CrossFit WOD Class

    Strength: Strict press 7×2 (15 min) Start off at 50% of 1RM. Build to a heavy double for the day.

    WOD: Allan 1-Year Anniversary WOD

    AMRAP in 11 minutes of:

    15 Deadlifts
    10 Snatches
    5 HSPU

    L1: 45# / 35#, RDL, hang power snatch, push-ups
    L2: 75# / 55#, assisted HSPU
    L3: 115# / 75#

    America’s Finest Boot Camp

    AMRAP in 14 minutes of:

    10 SDLHP
    15 KBS
    20 Goblet squats

    Every time you rest the KB on the ground, 5 sit-ups.

    Rest 3:00 THEN

    2 X 400m row, rest 1:30 between sets

    Score is total time.

    Tuesday, 5/23/17

    BARBELL CLASS AT 530PM INSTEAD OF CROSSFIT WOD.

    CrossFit WOD Class

    Strength: Back Squat- 1 every 30 sec for 5 minutes 70%-85%.

    WOD: Tom H 1-Year Anniversary WOD

    For time:

    Buy-in: 800m run THEN

    40 Goblet squats (53# / 35#)
    40 Burpees
    40 TTB

    18 minute time cap. Scale as necessary.

    Wednesday, 5/24/17

    CrossFit WOD Class

    Skill: 10 ALT EMOM 5 strict pull ups, 30 Du’s L1: ring rows, single unders L2: Assisted strict pull ups, DU’s or attempts.

    WODDanielle 2-Year Anniversary WOD

    AMRAP in 12 minutes of:

    Up ladder:

    3 Slamballs
    3 Box jumps
    3 Pull-ups

    Increase reps by 3 each round. Score is total reps.

    L1: 20″ / 16″ step-ups, ring rows
    L2: 30# / 20#, 24″ / 20″, assisted pull-ups
    RX: 40# / 30#, 30″ / 24″

    America’s Finest Boot Camp

    6 x 150m row sprints, rest :45s between sets. Score is slowest time.

    Rest 3:00 THEN

    5 rounds for time of:

    10 Parallette bar dips
    10 Lateral jumps
    10 Slamballs
    10 Sit-ups

    Thursday, 5/25/17

    SOCAL REGIONALS START TODAY AND RUN THROUGH SUNDAY. CRUISE ON OUT TO DEL MAR FAIRGROUNDS AND SEE WHAT SOME SERIOUS CROSSFITTERS CAN DO WITH A WALLBALL AND 20 MINUTES!

    BARBELL CLASS AT 630PM INSTEAD OF CROSSFIT WOD.

    CrossFit WOD Class

    Skill: Handstands/Handstand walking- If you have HSW down, accumulate 100 meters.

    WOD: Row conditioning 6×500 meter row 2 min rest between splits. This is great day to learn more about how to use the rowing monitor to our advantage. We will be going over Cal/hr, 500/split and stroke rate. Score is slowest 500 meter row.

    Accessory: 3×10/side DB rows, 10-15 GHDSU.

    Friday, 5/26/17

    BARBELL CLASS AT 615AM INSTEAD OF CROSSFIT WOD.

    CrossFit WOD Class

    Strength: (15 min) 1RM Clean(full). 3@50% 3@60% 2@70% 2@80% 1@90% 1@95% Test

    LAST PERFORMED: 11/27/2015

    WOD:

    21-15-9 reps for time of:

    Hang squat cleans

    Run 200m between each set of reps.

    L1: 45# / 35#
    L2: 95# / 65#
    RX: 135# / 95#

    America’s Finest Boot Camp

    Partner WOD. For time:

    300m KB carry (both partners carry 1 KB, go heavy!)
    50 Sit-ups (one partner works, other partner rests in plank)
    50 KBS (one partner works, other partner holds their KB off the ground)
    50 Slamballs (one partner works, other partner holds slam ball above their head)
    50 Jumping alternating lunges (one partner works, other partner rests in BOTS)
    300m KB carry (both partners carry 1 KB, same weight as when you started)

    Saturday, 5/27/17

    CrossFit WOD Class

    Strength: Push jerk- 5×3 Start off at 60% of 1RM. Build to a heavy set of 3 for the day (15 min).

    WOD:

    For time with a partner of similar skill (20 minute cap):

    50 Cal Row
    40 STO 95#/65#
    30 Pull-ups
    40 Dips
    50 KB swings 53#/35#

    Free WOD Class

    For time with a partner of similar skill (20 minute cap):

    30 Cal Row
    30 Push-ups
    30 KTP
    30 Lateral jumps
    30 KBS

    (split the work however)

    Sunday, 5/28/17

    OPEN GYM 1000AM to NOON.

CrossFit Hillcrest | 3746 6th Avenue, San Diego, CA 92103 | 858-859-2809