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WODs

  • 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.

     

  • 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

     

  • 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.

     

  • 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.

  • Saturday, 5/20/17

    POWER SUPPLY IS A MEAL PREPARATION AND DELIVERY COMPANY THAT MAKES AWESOME FOOD AND THEN DELIVERS IT TO THE GYM FOR YOU TO PICK UP, TAKE HOME, AND SHOVE IN YOUR MOUTH HOLE. THEY WILL BE AT THE BOX TODAY FROM 900AM UNTIL AROUND 1100AM TO PROVIDE FREE SAMPLES OF THEIR FOOD. EVEN IF YOU DON’T WORK OUT, PLEASE COME BY AND TRY OUT THEIR GOODNESS.

    CrossFit WOD Class

    WOD:

    In teams of 2, 3RFT of:

    30 SDLHP (75/55#)
    30 Box Jumps (24″”/20″”)
    30 Push Press (75/55#)
    30 Cal Row
    30 Push-ups
    100 meter partner carry

    (split the work however)

    Free WOD Class

    In teams of 2, 3RFT of:

    30 SDLHP
    30 Box Jumps
    30 Cal Row
    30 Push-ups

    (split the work however)

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