Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Cindy”
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
Post number of rounds to chalkboard/journals and to the whiteboard- notice that “Cindy” has its own column!
We have done multiple versions of Cindy LOTS of times, here are compare to dates for the standard Cindy only: April 11 2016, Dec 23 2015, Sept 24 2012, Sept 16 2011, June 6 2011, Jan 6 2011, June 7 2010, May 12, 2010, Feb 9, 2010
Monday 5pm STRONG Specialty Class
CrossFit Total Circuit– more details revealed when you show up!
Shoulder press, 3 reps (clean from ground)
Back squat, 3 reps (from rack)
Deadlift, 3 reps
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean
5-5-5-3-3-3-1-1-1
After a long warm up- 3 sets each to hit a heavy set of 5-3-1
Post 5-3-1 to chalkboard/journals and maybe PR board.
Compare to similar rep scheme on June 2 2015
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals
Compare to Feb 15 2017
Wednesday 5pm Regionals WOD Specialty Class
Regionals WOD 2011 Event 6 (the finale)
For time complete:
Row 20 calories
30 plate-facing burpees (2x20kg stacked)
40 two-arm DB ground-to-overhead (45/35#DB)
50 toes to bar
100 foot overhead walking lunge (20/10kg plate)
100m row (in place of 3x50ft shuttle sprint to finish)
Post time and scaling to chalkboard/journals
Josh Bridges- 8:35
Annie Thorsdottir-9:48…. they BOTH crushed the competition by MINUTES
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Part I. Overhead squat
10 minute time limit to work up as heavy as possible for 2 reps
Post 2 rep load to chalkboard/journal
-then-
Part 2. Four Rounds for time of:
35/25kg overhead squat, 15 reps
20 hand release push ups
25 front rack plate step lunge (15/10/5kg)
Post time and loads to chalkboard/journals
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Complete each set of rowing for time:
250m row- rest exactly 1 minute
500m row- rest exactly 1 minute
1000m row- rest exactly 1 minute
500m row- rest exactly 1 minute
250m row
Post row time for all 5 sets of work to chalkboard/journals
Saturday WOD 9:30am
Sunday Zuma Beach Time 8-10am
