Blog

7/25/2017
Level 1
L1:A: Deadlift (@30X1; 5x10)
start at 55% and build; be mindful about the tempo, this will make the weight much heavier than normal
L1:B: Metcon (Time)
3 Rounds for time

10 hpc@52-57%
15 push press
20 burpees
Level 1 Rx+
L1+:A: Deadlift (@20X1; 5x10)
start at 55% and build; be mindful about the tempo, this will make the weight much heavier than normal
Rx+; tempo is 20X1 but the same sets and reps
L1+:B: Metcon (AMRAP - Rounds and Reps)
9 min amrap

5 ps 115/80
10 Dl
15 t2b
20 du's
F3
F3:A1: Deadlift (@30X1; 5x8-10; adv 5-5-5-5-5@20X1)
build to a tough set; no rest
F3:A2: Push-Ups (@5010; 5x5)
adv use plate on back and do 3010 for 5x8; rest 2 mins before returning to A1
F3:B: Metcon (AMRAP - Reps)
20 min Emom

Min 1- Max cals abMin 2- 10-30 sit ...

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7/24/2017
Level 1
L1:A: High Hang PC + Low Hang PC (9 min emom; every min perform 3 hhpc +2 lhpcabove )
this is skill work; you can build weight but technique is more pertinent for this portion
L1:B: Back Squat (@23X1; 5x6)
build to a tough set; be mindful about the tempo; rest 2 mins between sets
L1:C: Metcon (Time)
For time

60 wall balls 20/14
50 v-ups
40 pull ups
300m run

10 min time cap
L1+:C: Metcon (Time)
For time

10 ring mu's
30 t2b
50 wall balls 20/14
30 t2b
10 bar mu's
F3
F3:A1: DB Reverse Lunges (@2010; 5x6-8/leg)
advanced add Db; no rest
F3:A2: Monster walks (5x50')
rest 2 mins between sets
F3:B: Metcon (AMRAP - Reps)
17 min amrap

10-30 air squats
10-20 ring rows
10-20 burpees
10-20 cal ski/row

Adv; choose the higher range

***reference June 19 for prev...

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7/22/2017
Level 1
L1: Metcon (No Measure)
**make up Tuesday, Thursday or Friday if you missed one of those days
L1:A: Mobility (No Measure)
15 min mob
L1:B: Metcon (AMRAP - Rounds and Reps)
25 min amrap; alt rounds w/partner

5 hpc@52-57%
7 front squats
9 Dl
200m run/ski/0.3 ab/250m row
Level 1 Rx+
L1+:B: Metcon (Time)
10 rounds for time

10 Thrusters 95/65
10 ring push ups

25 min time cap
F3
F3:A: Mobility (No Measure)
15 min mob
F3:B: Metcon (AMRAP - Rounds and Reps)
25 min amrap

15 kbs 26/18 int 35/26 adv 53/35
15 Sit ups int/adv Russian twists 35/15
15/9 cal ab
Sol Endurance

SE: Trail Run (Time)
Meet at Papago Park @ 6:00am
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

7/21/2017
Level 1
L1:A: Low Hang Snatch ( 10 min emom; 1 low hang snatch)
10 min emom; 1 low hang snatch; build to a tough single; use as skill work only if this is a new movement for you and do 3-5 reps every minute
L1:B: Back Squat (10 min emom; 1 Backsquat @20X1)
build to a new 1 rm
L1:C: Metcon (AMRAP - Rounds and Reps)
7 min amrap

9 pull ups
12 box jumps 24/20
15 alternating db snatches (total)50/35
Level 1 Rx+
L1+:A: Snatch (take 20 mins to establish 3 rep max snatch)
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

7 c2b pull ups
9 ps 115/80
11 pistols total
F3
F3:A1: Deadlift (@3111; 5x10-12)
no rest
F3:A2: Push-ups (@30X1; 5x10-14)
rest 2 mins
L1:B: Metcon (AMRAP - Rounds and Reps)
12 min amrap

8 burpees12 ring rows18 walking lunges totalF3 Advanc...

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7/20/2017
Level 1
L1:A: Power Clean (9 min emom; 1 PC)
build to a tough single
L1:B: Floor Press (@20X1; 4x8; find an 8RM)
rest as needed;
Rx+ cgbp; 3-3-2-2-1-1-1; find a 1 RM; rest as needed
L1+:B: Close Grip Bench Press (3-3-2-2-1-1-1; find a 1 RM)
rest as needed
L1:C: Metcon (3 Rounds for reps)
3 min amrap; x3; rest 90 secs between

15 hr push ups
15 kbs 53/35
L1+:C: Metcon (Time)
For time

4 Rounds

15 kbs 70/53
15 hspu
L1:D: Arnold Press (@20X1; 3x12;all sets working)
build to a tough set; rest 90 secs between
F3
F3:A: Mobility (No Measure)
15 min
F3:B: Metcon (AMRAP - Rounds and Reps)
30 min amrap

15 air squats
20 sit ups
25 kbs 26/18 int 44/26 adv 53/35
800m run
1000m row
800m ski

***every 4 mins rest 1 minCompetitorsComp: Comp WOD (1 Rounds for reps)Check Fa...

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7/19/2017
Level 1
L1: Metcon (No Measure)
***if you missed Monday then make it up today
L1:A: Mobility (No Measure)
10 min mob
L1:B: Metcon (No Measure)
Every 5 mins for 30 mins complete:

8 hpc 135/95
10 front squats 135/95
12 bar over burpees
14 sit ups
1 shuttle run

***scale accordingly; this should be a weight that you can cycle through each movement easily
L1+:B: Metcon (No Measure)
Every 5 mins for 30 mins complete:

8 pc 135/9510 front squats12 bar facing burpees14 ghdsu1 shuttle run**if the weight is light then scale up :)F3F3:A1: Alternating DB Arnold Press (@3111; 5x12)no restF3:A2: Russian twists ( 5x15-30)rest 2 minsF3:B: Metcon (Calories)1 min ab; rest 1 min; x7; keep rounds consistent; record calsF3+:B: Metcon (Calories)Advanced; 10 min m...

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7/18/2017
Level 1
L1:A: Overhead Squat (10 min emom; 3 ohs@20X1)
build to a 3RM;
If you don't have an ohs: Skip this
L1:A: High-Hang Snatch (9 min emom; 5 high hang Snatch)
If you don't have an ohs do this emom; use this as skill work
L1:B: Deadlift (@20X1; 3-3-3-3-3-3-3)
build to a 3RM
L1:C: 1 min Max Calories AB (Calories)
Max effort for Calories on AB - 1 Min Test
Rest as needed
L1:D: 1000m Row (Time)
Max Effort 1000m Row
Rx+: Skip
L1+:D: Metcon (Time)
For time

50 cal row40 hspu30 Dl 275/18520 bar musF3F3:A: Deadlift (10 min emom; 5 Deadlifts@20X1)advanced; do ghd back ext@3010; 5x10; use weight if it's easy and build off last weekF3+:A: GHD Back Extensions (5x10; )ghd back ext@3010; use weight if it's easy and build off last weekF3:B: Metcon (AMRAP ...

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7/17/2017
Level 1
L1:A: Low Hang Power Clean (10 min emom; 1 low hang PC)
build to a tough single; Rx+ same
L1:B: Push Press (10 min emom; 1 Push press)
build to a tough single
L1:C: Metcon (Time)
For time

30 alternating Db snatch 50/3545 v-ups60 kbs 53/35400m runLevel 1 Rx+L1+:A: Low Hang Power Clean (10 min emom; 1 low hang PC)build to a tough single; Rx+ sameL1+:B: Jerk (10 min emom; 1 jerk)build to a tough singleL1+:C: Grace (Time)For Time:30 Clean and Jerks, 135# / 95#Grace and Fran-***complete back to back with no rest; this is not a max effort; make sure to pace accordinglyL1+:C: Fran (Time)21-15-9Thrusters, 95# / 65#Pull-upsF3F3:A1: Squat (@31X1; 5x8-10)build based on coach's discretion; advanced backsquats@20X1; 5x6; build to a tough s...

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7/15/2017
Level 1
L1: Metcon (No Measure)
***make up Tuesday, Thursday or Friday if you missed one of those days
L1:A: Metcon (No Measure)
15 min skill work; kipping progression
L1:B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
F3
F3:A: Metcon (No Measure)
15 min skill work w/Lv 1
F3:B: Metcon (Time)
With a Partner: (break up any way you choose)

Dirty ThirtyFor time:30 Box Jumps 24/2030 Jumping Pull-ups30 Kettlebell Swings 53/3530 Walking Lunges30 Knees to Elbows30 Push Press 45/3030 Back Extensions30 Wallball Shots 20/1430 Burpees30 Double UndersF3+:B: Metcon (Time)Filthy Fifty: w/a partner or do it solo50 Box Jumps, 24"50 jumping pull-ups50 KB swings, 1 pood50 walking lunges50 knees to elbows50 push press 45/3550 back extensions50...

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7/14/2017
Level 1
L1:A: Low Hang Snatch + OHS ( 9 min emom; 1 low hang snatch below knee + 1 ohs;)
use as skill work only if this is a new movement for you; if you are proficient build to a tough set;
L1:B: Back Squat (8 min emom; 2 Backsquat @20X1)
8 min emom; 2 Backsquat@20X1; build to a tough double
L1:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

7 pull ups
12 air squats
Level 1 Rx+
L1+:A: Thruster (9 min emom; 1 Thruster )
build to a tough single
L1+B: Back Squat (8 min emom; 2 Backsquat @20X1)
build to a tough double
L1+:C: Metcon (AMRAP - Rounds and Reps)
8 min amrap

55 wall balls 30/2055 strict pull upsF3F3:A1: Deadlift (@3111; 5x8-10)no restF3:A2: Push-ups (@30X1; 5x8-12)rest 2 minsF3:B: Metcon (Calories)30/30 ab; x14; record total calsF3 Ad...

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Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM