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WODs

  • Saturday, 7/29/17

    CrossFit WOD Class

    Run 2 mile Morley Field trail

    OR

    Equipment Load / Unload WOD

    WE’RE MOVING! Time to load the equipment onto the Short Bus, then unload it at the new space. Show up at 830AM, 930AM, or 1030AM, we’ll have stuff to load and unload. THIS IS OPTIONAL – If you want the regular WOD, no worries – do that instead (more hills).

  • Friday, 7/28/17

    CrossFit WOD Class

    Strength: 1 Power snatch+3 OHS. Score is max weight for this complex.

    WOD:

    4 rounds, 1 minute at each station:

    MAX DU’s
    MAX DB snatch 50#/35#
    MAX V-ups
    Rest 1 minute

    Score is total reps.

    America’s Finest Boot Camp

    AFBC Benchmark #9

    3 rounds for max reps:

    1:00 Burpees
    Rest :30s
    1:00 Single-unders
    Rest :30s
    1:00 Alternating lunges
    Rest :30s
    1:00 Sit-ups
    Rest :30s
    1:00 KBS (35# / 26#)
    Rest :30s

    Work on GHD sit-ups for the remainder of class. Try for 30 total reps.

  • Thursday, 7/27/17

    CrossFit WOD Class

    Strength: Push press 7×3

    WOD:

    21-15-9 reps for time of:

    Hang power cleans 135#/95#
    Lateral burpees over the bar

  • Wednesday, 7/26/17

    CrossFit WOD Class

    Strength: 3x 100 meter KB front rack dual carry* This is a terrific upper back and scapular developer. It combines trunk and core strength and stability. Keep the elbows pointed down and shoulder blades packed. Try to resist shrugging up. Increase the weight each set if you can.

    WOD:

    Partner WOD, split the reps as needed. For time: 80-60-40-30 Calorie row, Goblet squats 53#/35#

    America’s Finest Boot Camp

    As many rounds as possible in 12 minutes of:

    5 SDLHP
    10 Alternating goblet lunges
    15 KB push presses
    20 Lateral jumps over 45# plate

    Rest 3:00 THEN

    For time:

    4 X 300m run, rest 1:00 between sets

  • Tuesday, 7/25/17

    CrossFit WOD Class

    WOD:

    For time:

    1000m Run

    THEN

    3 rounds of:

    20 Box Jumps 24″/20″
    30 Sit-Ups

    THEN

    1000m Run

    Accessory: POST WOD 3x/10 side DB or KB single arm rows

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