• ‘OverKill’



    Tuesday, May 7, 2019

    ‘OverKill’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Sec Cat Stretch

    Grab A Bar

    ---------------------------------

    SWOD: Back Squat

    3 Rounds for Time

    Buy In: 100 Double Unders

    10 Air Squat Jumps Over the Bar

    8 Hang Cleans (155/95)

    8 Back Squats

    10 Toes to Bar


  • ‘Soldiers on the Battlefield’



    Monday, May 6, 2018

    ‘Soldiers on the Battlefield’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    Couch Stretch

    Group Warm Up – Grab A Bar

    -----------------------------

    Skill: Clusters

    Buy In: 400m Run

    10 Deadlifts (115/75)

    4 Burpees on Plate

    8 Power Cleans

    6 Burpees on Plate

    6 Clusters 

    8 Burpees on Plate

    Run 50m

     


  • Hero WOD – “Randy”


    Saturday, May 4, 2019

    Hero WOD – “Randy”

    -----------------------------------------------------

    In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

    The "Randy" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, February 13, 2008 

    ----------------------------

     For Time:

    75 Power Snatches

    (75/55)

     Then,

     …more Hero Stuff!!

  • ‘Hang Around’


    Friday, May 3, 2019

    ‘Hang Around’

    Skill: Hang Power Snatch

    15 Min AMRAP

    Buy In: 50 Kettlebell Swings (53/35)

    10 Hang Power Snatch (75/55)

    10 Ring Dips

    10 Cal Row

    10 Goblet Squats

    10 Push Ups

  • ‘Give Me A Hand’


    GREAT INFO ON THIS VIDEO - WATCH CLOSELY!!!


    Thursday, May 2, 2019

    ‘Give Me A Hand’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

    --------------------------------------

    Skill: Hand Stand Push Ups

    Buy In: Run 400m

    6 Handstand Push Ups

    8 Squat Cleans (115/75)

    10 Toes to Bar

    25 Double Unders

  • ‘Road to Fitness’



    Wednesday, May 1, 2019

    ‘Road to Fitness’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    Grab A Bar

    -------------------------------------

    SWOD: Split Jerk

    WOD:

    8 Split Jerks (135/95)

    8 Wall Balls (20/14)

    8 Strict Pullups


  • ‘Live Fearlessly’



    Tuesday, April 30, 2019

    ‘Live Fearlessly’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Second Cat Stretch

    30 Sec Lat Stretch

    Grab A Bar

    ----------------------------------

    SWOD: Front Squat

    10 Min AMRAP

    6 Front Squats (135/95)

    6 Burpees Over Bar


  • ‘No Oridinary WOD’



    Monday, April 29, 2018

    ‘No Oridinary WOD’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 400m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Cat Stretch

    Group Warm Up – Grab A Bar

    -------------------------------

    Skill: Clusters

    Buy In: 50 Air Squats

    Run 200m

    12 Clusters (95/65)

    15 Pull Ups

    15 Shoulder to Overhead

    12 Cal Row

     

  • 'The Fitness Is Real!!'


    Saturday, April 27, 2019

    'The Fitness Is Real!!'

    800m Run

    30 Thrusters (95/65)

    15 Box Jumps (24/20))

    30 Hang Cleans

    15 Kettlebell Swings (70/53)

    30 Pullups

    15 Flips (45/35)

    30 Burpee to Plates

    400m Run

  • 'End Game'



    Friday, April 26, 2019

    ‘End Game’

    Skill: Kettlebell Swings and Double Unders

    16 Min AMRAP

    Buy In: 50 Lunge Jumps

    10 Kettlebell Swings (70/53)

    12 Goblet Squats

    14 Cal Row

    16 Goblet Lunges

    18 Double Unders

  • ‘Training for A Better Life’


    Thursday, April 25, 2019

    ‘Training for A Better Life’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    50 Singles

    25 Double Unders

    10 Air Squat Jumps

    15 PVC Push Press

    8 Med Ball Cleans

    10 Bootstraps

    10 CrossOvers

    Wall Calf Stretch (30 Sec)

    -------------------------------------------

    SWOD: Back Squats

    6 Back Squats (165/115)

    8 Deadlifts

    10 Knees to Elbow

    200m Run


  • ‘Snatch That WOD’


    Wednesday, April 24, 2019

    ‘Snatch That WOD’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    50 Singles

    Grab A Bar

    -----------------------------------------------------------------------------

    SWOD: Squat Snatch

    WOD:

    20 Mountain Climbers

    10 Squat Snatch (95/65)

    20 Vups

    10 Snatch Grip Overhead Lunges


  • ‘Fear Will Lie to You’

    Tuesday, April 23, 2019

    ‘Fear Will Lie to You’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Second Cat Stretch

    30 Sec Lat Stretch

    Grab A Bar

    ------------------------------

    SWOD: Push Jerk

    12 Min AMRAP

    6 Push Jerks (135/95)

    9 Front Rack Reverse Lunges

    12 Deadlifts

    50m Sprint


  • ‘Metcon City’



    Monday, April 22, 2018

    ‘Metcon City’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Cat Stretch

    Group Warm Up – Grab A Bar

    ---------------------------------

    Buy In: 800m Run

    15 Back Squats (135/95)

    15 Shoulder to Overhead

    Run 100m

    15 Wall Balls (20/14)

    15 Knee to Elbow

    Run 100m

     


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