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WODs

  • 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

     

  • 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

     

  • Saturday, 6/24/17

    CrossFit WOD Class

    Strength: 3x100m Farmer’s Carrys, build to as heavy as you can by the 3rd set with no drops.

    WOD: “The CFHC time trials”

    NEW BENCHMARK!

    For time:

    1k row
    100 burpees
    1 mile run

    * Top female and male athletes get an RX bar. As soon as you are done with that last mile, go outside and form a victory tunnel for athletes coming in to finish the WOD.

    Free WOD Class

    WOD:

    For time:

    Run 400m THEN

    Five rounds of:

    5 Pull-ups or ring rows
    10 Box jumps
    15 KBS

    THEN

    Run 400m

     

  • Friday, 6/23/17

    CrossFit WOD Class

    WOD: “The Chief”

    Max rounds in 3 minutes of:

    3 Power Cleans 135/95#
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles. Score is rounds+ reps for EACH cycle. *scale as necessary

    Accessory: 3×10-15 glute ham raise on GHD

    America’s Finest Boot Camp

    AFBC Benchmark #4

    For total time:

    21-15-9 reps of:

    Sit-ups
    Push-ups

    Rest exactly 3:00 THEN

    3 rounds of:

    300m Run
    20 KBS (35# / 26#)
    20 Goblet squats (35# / 26#)

  • Thursday, 6/22/17

    CrossFit WOD Class

    Skill: Bar muscle ups- Work on progressions. If you have them down, rock out 5x ME sets. Score will be total BMU’s for the day.

    WOD:

    In front of a clock set for 12 minutes:

    1 minute of double-unders
    1 minute of 50#/35# Alt. dumbbell snatches
    2 minutes of double-unders
    2 minutes of 50#/35# Alt. dumbbell snatches
    3 minutes of double-unders
    3 minutes of 50#/35# dumbbell snatches

    Score is total reps.

    Courtesy of Crossfit.com *scale as necessary

     

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