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This Week

  • Weekly WODs – 6/26 to 7/1

    Monday, 6/26/17

    CrossFit WOD Class

    Skill: 3x100m lengths (switch at 50m) one arm farmers carry, one arm overhead carry (dbs or kbs) build to a heavy set.

    WOD:

    For time:

    100 Wall ball (20/14)
    100 Sit-ups
    100 Double unders

    L1: half the reps, Light wall ball, single unders L2: 14#/10#, Du’s or DU attempts

    America’s Finest Boot Camp

    As many rounds as possible in 12 minutes of:

    10 Parallette bar jump throughs (push-up to dip and back)
    20 Lateral parallette bar jump overs
    :15s L-sit hold (counts as 1 rep)

    Rest 3:00 THEN

    3 rounds for time of:

    Run 300m
    15 KBS
    10 Alternating overhead KB lunges

    Tuesday, 6/27/17

    CrossFit WOD Class

    Strength: Close Grip Bench Press, 10-10-10

    WOD:

    10 Sets of:

    250m Row (set Rowers to count down from 250 meters)
    Rest 1 minute between sets

    *If there are more than 6 people in class, use the “you go, I go” system * score is slowest 250 meter row

    Wednesday, 6/28/17

    CrossFit WOD Class

    Strength: Back Squat, 2-2-2-2-2-2

    WOD: Eva N 1-Year Anniversary WOD

    5 Rounds for time of:

    6 Clean & Jerks (135/95)
    6 Muscle Ups, BMU, C2B, Pullups or Ring Rows (pick your poison)

    RX: Ring Muscle ups L2: C2B’s 95#/65#  L1: pull ups or ring rows 45#/35#

    America’s Finest Boot Camp

    As many rounds as possible in 10 minutes of:

    10 Burpee box jumps
    20 Sit-ups
    50 Single-unders

    Rest 3:00 THEN

    7 rounds for time of:

    7 KBS
    7 Slam balls
    7 Goblet squats

    Thursday, 6/29/17

    CrossFit WOD Class

    WOD:

    21-18-15-12-9-6-3

    KB Swings 53#/35#
    Box Jump Overs 24″/20″

    Accessory: 25 strict knees to elbows, then 50 seated leg lifts  (https://www.youtube.com/watch?v=sBhQxMfpuJU)

    Friday, 6/30/17

    CrossFit WOD Class

    Warm-up: Burgener warm-up.

    Strength: Shoulder Press 8×2  rest 90 seconds between sets. Increase weight if deemed fit.

    WOD:

    3 rounds for time of:

    400 meter run
    21 Power snatches 95#/65#
    12 chest to bar pull ups

    L1: hang power snatches, 45#/35#, ring rows L2: 75#, 55#, assisted chest to bar pull ups

    America’s Finest Boot Camp

    AFBC Benchmark #5

    For time:

    5 rounds of:

    Row 300m
    15 Sit-ups
    15 KBS

    Rest 2:00 THEN

    200 Single-unders
    40 Burpees

    Can break down the reps in part 2 however you want.

    Saturday, 7/1/17

    CrossFit WOD Class

    Strength: Partner up! With a running clokc of 12 minutes, you and your partner will work up to a heavy complex of:  1 Hang Squat Clean + 2 Front Squats * score is total weight for the team. Partner up with someone of same strength if possible.

    WOD:

    “Fight Gone Bad Style”: Calorie row, Ring Pushups, V -Ups, KB or DB (one KB/DB in each hand) step back lunges, rest 1 minute x5 *count & record total reps per round, score is total reps*

    Free WOD Class

    WOD:

    Fight Gone Bad style WOD:

    3 rounds for total reps of:

    1:00 KBS
    1:00 Row for calories
    1:00 KB or DB STO
    1:00 Goblet squats
    1:00 Rest

    Sunday, 7/2/17

    OPEN GYM 400PM to 600PM.

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