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Friday’sWOD

BootCamp: For Time: 30 Goblet Squats 55/35 lbs 30 Pull-ups 30 Box Jump (24 in.)s 30 (abmat) 30 Burpees 30 Air Squats 30 Kettlebell Swings 55/35lbs   CrossFit WOD: Strength 1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% 2) Front Squat: 1X5@70%, 2X5@75% Conditioning For time: 10 Muscle-Ups 15 Hang Clean to Thrusters 135/95# 30 Split Jumps 20 Box Jumps 30/24″ 10 Hang Clean to Thrusters 135/95# 30 Split Jumps 15 Box Jumps 30/24″ 5 Hang Clean to Thrusters 135/95# 30 Split Jumps 10 Box Jumps 30/24″ 10 Muscle-Ups Advance WOD: BBG 1) Snatch: Work to a 3rm (non-T&G, reset quickly

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Thursday’s WOD

CrossFit WOD: Warm-up: Prowler Pushes on the rink 3 X 15 M (low handles) 3 X 20 M (high handles)   3 rounds for time of: Run, 400 m 15 Kettlebell Swings, 53/35 lbs 3 Rope Climbs

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Wednesday’s WOD

BootCamp WOD: For time 20 min time cap: 50 Double Unders 15 Burpees Med Ball Run, 20/14 lbs, 400 m 40 Double Unders 15 Burpees Med Ball Run, 20/14 lbs, 400 m 30 Double Unders 15 Burpees Med Ball Run, 20/14 lbs, 400 m 20 Double Unders 15 Burpees Medicine Ball Run, 20/14 lbs, 400 m 10 Double Unders 15 Burpees Medicine Ball Run, 20/14 lbs, 400 m CrossFit WOD: Warm-up: 75 CAL Row MAX EFFORT ( NLI athletes recommended) or 800 M Run BBG 1) 12 minutes to establish a 1RM Snatch. 2) 12 minutes to establish a 1RM

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Tuesday’s WOD

CrossFit WOD: Strength 1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75% 2) Front Squat: 1X5@65%, 2X5@70% Conditioning This is one continuous effort. 400m Run with plate 45/25# -then- 3 Rounds of: 5 T&G Power Clean & Push Jerks 135/95# 25 HR Push-ups 5 Muscle-Ups -then- 400m Run with plate 45/25#   Advance WOD: BBG 1) 8 minutes to establish a 3rm T&G Power Snatch. 2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk. Strength 1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed. 2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed. Conditioning This is

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Monday’s WOD

BootCamp: Barbara (Time Cap 25 mins) 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats   CrossFit WOD: Warm-up: Weighted Prowler Pushes (NLI Athletes recommended) 3 X 15 Meter (Low Handles) 3 X 20 Meter (High Handles) OR 800 M Run BBG Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day *This should be performed as a pause clean, then another pause clean, then the jerk Conditioning 3 rounds for time of: 50 KB Swings 24/16kg 50 Double-Unders 25 V-Ups

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