WOD – January 21, 2015

*Gymnastics class with Coach Derrick is tonight at 630pm!*

Work Out of the Day

800m run for time

then,

As many rounds as possible in 20 minutes of:

800m run – buy in

then,

5 power snatch, 115/75lbs

5 box jumps, 24/20″

5 chest to bar pullups

5 box jumps, 24/20″

Post rounds completed to beyond the whiteboard.

Basics

5 rounds for max reps of:

400m run

15 kb swings, 53/35lbs

max rep burpees

rest 1 minute

Post reps per round and total reps to beyond the whiteboard.

WOD – January 20, 2015

Work Out of the Day

Pause Back Squat 3-3-3-3-3 (3 second pause)

then,

Tabata Mashup

burpees 

kb swings, 53/35lbs

Post loads and reps to beyond the whiteboard.

 

Basics

10 rounds for time of:

*200m run/row

10 walking lunges

5 burpee box jump overs, 24/20″

10 walking lunges

*row on odd rounds and run on even rounds.  Post time to beyond the whiteboard.

 

WOD – January 19, 2015

We had a great time this weekend at the AWF Grand Open!  Jarett, Sarah, Kyle, and Courtney all competed in their first meet and they did great.  Jarett snatched 220lbs and clean and jerked 275lbs and took 1st place in the 69kg division!   He only missed 1 lift and looked like a pro out there.  Sarah hit 2 personal records with a 151lbs snatch and a 180lb clean and jerk to take 2nd place in the 75kg division!  Even though she missed her first lift she didn’t let it phase her and came back to hit her final 5 lifts beautifully.  Courtney also took 1st place in the 69kg with a 123lb snatch and 165lb clean and jerk.  She was nervous at first, but showed great mental toughness by executing when it counted.  And finally Kyle finished with a 242lb snatch and a 290lbs clean and jerk.  He was clutch the whole time and would have went 6 for 6, but he went for a pr on his final lift at 308lb and just missed the jerk.  I am very proud of all 4 of them and I hope it inspires others to compete in the future.  Thanks you so much to Rick, Jon, Charlie, and everyone else who made this historical event a huge success!

Work Out of the Day

Shoulder Press 10-10-10

then,

130209 Mainsite WOD

Two rounds for time of:
100 Double-unders
50 Shoulder to overhead, 95/65lbs
25 Toes to bar

Post loads and time to beyond the whiteboard.

Basics

5 rounds for time of:

40 squats

30 situps

20 pushups

10 ball slams, 30/20lbs

rest 1 minute

Post time to beyond the whiteboard.

WOD – January 16, 2015

*Today’s workout is in honor of a true hero.  Please take a few minutes to watch the video below about Randy.*

**Come down to the Monte Carlo today to check out the Grand Open Weightlifting Competition.  Jarett, Courtney, and Sarah will be competing today and Kyle on Saturday!**

Work Out of the Day

“Randy”                                                            

For time:

75 power snatches, 75/55lbs

Rest 5 minutes, then

30 muscle ups for time

Rest 5 minutes, then

Max Effort Overhead Walking Lunges, 45/25lbs

Post times and reps to beyond the whiteboard.

Officer Randal David Simmons, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty.

 

Basics

For time:

75 kb swings, 53/35lbs

Rest 5 minutes, then

50 burpee jumping pullups for time

Rest 5 minutes, then

Max Effort Overhead Walking Lunges, 20/14lbs

Post times and reps to beyond the whiteboard.

WOD – January 15, 2015

Work Out of the Day

Max Distance Medicine Ball Toss

(3 attempts at chest pass style, soccer style, and keg toss style @10/6 lb, 20/14 lb, 30/20lb)

then,

Max Distance Long Jump

(3 attempts with a running start)

then,

130528 Mainsite WOD

Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters

Rest the remainder of each five minute period.

Post 200 meter sprint times, longest jump, and total medicine ball distance to beyond the whiteboard.

Basics

Same as above

WOD – January 14, 2015

**Gymnastics class with Coach Derrick is tonight at 630pm**

Work Out of the Day

“Championship Fight Gone Bad!”

5 rounds, 1 min per station, of:

Wallballs, 20/14lbs

Sumo Deadlift High Pulls, 75/55lbs

Box Jumps, 20″

Push Press, 75/55lbs

Row for calories

Rest 1 min

Post reps per round and total reps to beyond the whiteboard. 

Basics

3 minute amrep:
– wallballs, 20/14lb
2 minute rest
6 minute amrep:
– 10 jumping pullups
– 10 wallballs, 20/14lb
4 minute rest
12 minute amrep:
– 200m run
– 10 jumping pullups
– 10 wallballs

Post total reps to beyond the whiteboard.  The run equals 20 reps.

WOD – January 13, 2015

Work Out of the Day

Pause Front Squat 3-3-3-3-3

then,

“CrossFit Open Workout 12.1”

As many reps as possible in 7 minutes of:

burpees

Post loads and reps to beyond the whiteboard.  3 second pause at bottom of squats.  Burpees on 6 inch bumper plate.

Basics

Tabata row for calories

1 minute rest

Tabata burpees

1 minute rest

Tabata ball slams, 30/20lbs 

1 minute rest

Tabata box jumps, 20/12″

Post reps per movement and total reps to beyond the whiteboard.

WOD – January 12, 2015

This Friday and Saturday Jarett, Sarah, Kyle, and Courtney will be competing in the AWF Grand Open at the Monte Carlo!  Go to http://www.americanweightliftingfederation.org/#!grandopen/c15uw and check out the video below for more info!  

Work Out of the Day

Clean + 3 Jerks 1-1-1-1-1

then,

“CrossFit Open Workout 13.4”

As many reps as possible in 7 minutes of:

3 clean n jerks, 135/95lbs

3 toes to bar

6 clean n jerks, 135/95lbs

6 toes to bar

Increase by 3 until time expires.  Post loads and reps to beyond the whiteboard.

 

Basics

For time:

800m run

then,

5 rounds of –

50m run with kb, 53/35lbs

20 air squats

15 situps

10 kb swings, 53/35lbs

50m run

Post time to beyond the whiteboard.

 

WOD – January 9, 2014

**There is now a 330pm wod on Fridays**

*Kickball is tomorrow at 11am at Anthem Hills Park!  Click event link for more details!*

Work Out of the Day

Deadlift 3-3-3-3-3

then,

140605 Mainsite WOD

21-15-9 reps for time of:

deadlifts, 225/155lbs

pullups

Post loads and times to beyond the whiteboard.

Basics

In teams of 2 for time:

100 down ups

100 front squats, 20/14lbs

100 v ups

100 ball slams, 30/20lbs 

*100m run, 20/14lbs

One athlete works through the reps while the other athlete runs 100m.  On down ups and v ups, the partner runs with the 20/14lb ball.  On front squats and ball slams the partner runs without a ball.  Post time to beyond the whiteboard.

WOD – January 8, 2015

Work Out of the Day

Loredo”                                                                                      Hero_EddieLoredo

6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunges
400m Run

Post time to comments.

 U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Basics

Same as above