Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Sunday, June 30, 2013

070113


BUY IN
3 rounds
30 Double Unders 
10 Push-ups 
5 Walking Lunges


WOD #1
3-3-3
Snatch Balance @ 80%

WOD #2
14 Minute AMRAP 
7 Ring Dips 
14 Box Jumps, 30/24 in 
21 Overhead Walking Lunges, 45/25 lbs


CASH OUT
L-Sit Hold
3 x 30 second

MOBILITY
Work on mobilizing your calves and ankles this week.

Thursday, June 27, 2013

062813


BUY IN
5 Rounds
Row Sprint 200m
Rest 30 Sec

WOD
Run 800m

21-15-9
Wall Balls 20/14 lbs
Kettlebell Swings  2/1.5 pood

Run 800m

CASH OUT
Box Jump for Max Height

Wednesday, June 26, 2013

062713


BUY IN
3 Rounds
Run 200m
15 Medball Squat Cleans

WOD
Squat Clean
5-5-3-3-3-1-1-1

CASH OUT
Handstand Hold for Max Length

Tuesday, June 25, 2013

062613



Happy Birthday Ryan R.



BUY IN
Run 400m

3 Rounds
15 Kettlebell Deadlifts 
10 Push-ups 
1 Rope Climb, 15 ft

WOD 1
For Time
21 Spartan Tire Flips

WOD 2
For Time
21-15-9
Power Cleans 115/75
Bar Facing Over the Bar Burpees
Sit Ups

CASH OUT
Weighted Pull ups
1-1-1-1-1
Use the Heaviest weight possible on each one.

Monday, June 24, 2013

062513


BUY IN
Row 800m
20 Kettle Bell Snatches
30 Mountain Climbers

WOD
Randy


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

For Time
75 Snatches 75/55

CASH OUT
Accumulate 7 min in the bottom of  a squat

Sunday, June 23, 2013

062413






BUY IN
400m Run
50 Single Jump Ropes
50 Air Squats
3 x 20sec Handstand Holds

WOD 1
2 Min AMRAP
Double Unders

WOD 2
21-15-9
Toes To Bar
Overhead Squat, 95/65 lbs 
Box Jump, 24/20 in

CASH OUT
3 x 7 Candle Stick Rolls 

MOBILITY
If you're shoulders are feeling anything like mine after last week we need to spend some time working on our shoulder blades and restoring our overhead position.

Thursday, June 20, 2013

062113



BUY IN
3 rounds for time of:
5 Push-ups
10 Pull-ups
15 Air Squats

WOD #1
500m Row TT
Go as fast as you can. PR Attempt.

WOD #2
Nicole
20 Min AMRAP
Run 400m
Max Rep Pullups

CASH OUT
5-5-5-5-5
Weighted Ring Dips

Wednesday, June 19, 2013

062013



BUY IN
Run 100m
Sprint 100m
Run 100m
Sprint 100m

3 rounds
5 Handstand Push-ups
10 Medicine Ball Clean & Jerks


WOD #1
3x3 Squat Snatch at 70%
3x3 Squat Snatch at 75%
3x4 Snatch Pulls at 110%


WOD #2
3 rounds for time of:
10 Dumbbell Thrusters, 45/30 lbs
Run, 200 m

CASH OUT
3 x 20ft handstand walk

Tuesday, June 18, 2013

061913



BUY IN
Row, 600 m
10 Ring Rows
20 Push-ups
30 Air Squats

WOD
4 Rounds for time
30 Box Jumps 24/20
20 Push Press 95/65
10 Muscle Ups


CASH OUT
20 Pistol Progressions
(10 each leg)

Monday, June 17, 2013

061813



BUY IN
1 Mile Run

WOD
Back Squat
5-5-3-3-3-1-1-1

CASH OUT
L sit hold
3 x 20 sec

Sunday, June 16, 2013

061713 Happy Birthday Whitney


BUY IN
800 meter run
20 High Knees
20 Mt. Climbers

WOD 1
EMOM for 7 min
4  Squat Clean & Jerks @ 75% of PR

Rest 3 Minutes

WOD 2
Death by 10 meter shuttle sprints.
Minute 1 sprint 10 meters and rest to the top of the minute.
+ 10 meters each minute until you can't complete the distance within the given minute.

Here is demo video of this workout. You only have to watch the first 3 minutes to get the idea.


Cones are setup outside in the grass. Feet need to cross the line at either end before heading the other direction.

CASH OUT
3-3-3-3-3
Weighted Pullups
Use the heaviest weight possible for each set.

Thursday, June 13, 2013

061413


BUY IN
Run 400m
20 KB Swings
30 Situps

WOD
7 rounds
3 Deadlifts, 75% 1RM
Sprint, 100 m
15 Toes To Rings

CASH OUT
4 x 1min weighted plank 45/25

Wednesday, June 12, 2013

061313


BUY IN
800m Run
3 Rounds
1 Rope Climbs
5 HandStand Pushups


WOD 1
7 rounds for time of:
7 Push Jerks, 155/105 lbs
7 Chest-to-bar Pull-ups
7 Burpees

WOD 2
100 Pushups for time

CASH OUT
Accumulate 6 minutes in the bottom of a squat.
Below is a video from Kelly Starret explaining why we do this and a way to modify if you need it.



Tuesday, June 11, 2013

061213


Buy In
5 x 200m Row Sprints (rest 30 sec between each)
20 Air Squats with hands behind your head

WOD
Front Squat 3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Suggestion: Start with 80% of your 1rm and go up if you can.
Rest as needed between sets.

CASH OUT
3 x 15 pushups with a 3 sec hold at the bottom

Monday, June 10, 2013

061113


Announcement at the bottom!!

BUY IN
Run 400m
3 rounds
10 Pushups
10 Pullups
10 Jumping Air Squats


WOD
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs
200 Double Unders
Run 400 m w/ 45/35# plate,

CASH OUT
20 Rolling Pistols (10 each leg)


Details at GymnasticsWOD
Sunday June 16-Friday June21 we will be on vacation. Clayton will still hold his 5:30a.m. WOD and there will be open gym for the rest of the day w/o trainers for the week. The gym will be open for your use all week.
Also...Thursday's 6:30 p.m. class will be cancelled starting the week we are gone. We will still have a 6:30 on Mondays, Tuesdays and Wednesdays.

Sunday, June 9, 2013

061013








 


BUY IN
Row 500 meters
Hip and Shoulder Mobility

10 PVC Snatch Balance
3x5 Snatch Balance @60% of Squat Snatch PR
3x5 Snatch Balance @70% of Squat Snatch PR

WOD 1
Bottom to Bottom Tabata Squats
8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed.  The 10 seconds of rest should be spent in the bottom of the air squat position.


WOD 2
Shoulder Press @75% of 1rm
5-5-5-5-5
Rest as needed.


CASH OUT
30 Strict Pullups

MOBILITY
This week let's take some time to work on our squat position some more but add some shoulder work to our mobility time. Here are 4 different stretches you can do this week to improve the depth of your squat or your position with a barbell overhead. 2 minutes on each. Do at least 1 per day this week. Even if you did all 4 it's only a total of 8 minutes added to your time at the gym.

Saturday, June 8, 2013

Saturday WOD


Thursday, June 6, 2013

060713

 

BUY IN
3 Rounds
1 Rope Climb
10 MedBall Squat Cleans
20 High Knees


WOD 1
3 rounds for time of:
15 Squat Cleans, 115/75 lbs
15 Pull-ups
Run, 400 m

WOD 2
Floor Press 5-5-5-5-5 (demo video below)
Use the heaviest weight you can for each set.




CASH OUT
2 Rounds
Ring Dips Max Unbroken Reps

Wednesday, June 5, 2013

060613


BUY IN
Run 200m
Sprint 200m
Run 200m
Sprint 200m
20 Pushups
30 Air Squats

WOD
15 Strict Press, 115/75 lbs
30 Burpee (Bar Facing)s
15 Push Press, 115/75 lbs
20 Burpee (Bar Facing)s
15 Push Jerks, 115/63 lbs
10 Burpee (Bar Facing)s

CASH OUT
Accumulate 5 min in the bottom of an air squat. Use a pole for support if needed, but hip crease needs to be below your knee, knees tracking over your toes, pushing your knees out and NO ROUNDED BACKS. Fight for the proper position.

Tuesday, June 4, 2013

060513

 

BUY IN
3 Rounds
5 Hand Stand Pushups
10 Knees to Elbows
15 Air Squats

WOD 1
10min AMRAP
15 Wall Balls 20/14
1 Rope Climb

(rest 2 min between WOD 1 and WOD 2)

WOD 2
200 Double Unders for Time


CASH OUT
Weighted Pullups
5-5-5-5-5
Use the heaviest weight you can for each set
Welcome to The Box John, Dr. Mick, Benson, Peply and Alec!!!
Great job on your deadlifts today!!!
Please get your dues in. It's the beginning of the month. And if you haven't signed a waiver, please do so. Thank you.

Monday, June 3, 2013

060413

 


BUY IN
EMOM for 5 Min
Complete 6 burpees

Because we have 3 rowing machines we'll need to complete WOD 1 in heats. When not doing WOD 1 please work on WOD 2. Both WOD's are for the competition so be sure to record your scores on the poster board for your team.


WOD 1
CROSSFIT BASELINE
For time:
Row, 500 m
40 Air Squats
30 Sit-up (abmat)s
20 Push-ups
10 PUll-ups

WOD 2
Find your Deadlift 3 rep max


CASH OUT
3 x 1 min weighted plank 45/25

MOBILITY
This week let's work on opening our hips. We squat a lot in CrossFit. A LOT. Watch this video with Kelly Starret on some basic hip opening stretches.

Sunday, June 2, 2013

060313


WARM UP
Row 500m
30 High Knees
20 Mountain Climbers
10 Inch Worms
Stretch


WOD 1 (for summer competition)
Run 1 Mile.
This is an all out effort. The goal should be to run 1 mile as fast as possible.

WOD2 

Happy Birthday Ray

BUY IN
55 sit-ups 

then..

Death by sit-ups
11 sit-ups the first minute
+1 sit-up every minute after that. Continue until you can't complete all the reps within that minute.

CASH OUT
Max time in a wall sit

Militants, for the competition there are poster boards hanging on the wall. Put your name down on the class you'll be competing with. There is a line for your first time through the wods (1), your second time through at the end of the competition (2) and a line to write the difference between the two (D) so you can see your progress.