Archives for Category: WOD

SATURDAY & SUNDAY 170722

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM. Community Open Gym is from 12:30 PM to 2:00 PM.

Faith Works Ministry 

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2:00 PM)

Art of Breath Seminar (Private Event at Krav Maga

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FRIDAY 170721 

For time:
Thruster, 30 Repetitions (85lb. / 55lb.)
10 Burpees
400 Meter Run
Thruster, 20 Repetitions
20 Burpees
400 Meter Run
Thruster, 10 Repetitions
30 Burpees
400 Meter Run

Note: Today we have another CrossFit HQ circa 2006 “Original Workout”. Use the same Barbell weight for all repetitions, and set a goal to keep all repetitions to single sets. Join Coach and Joshua Mantz at the 4PM workout for a few “Warrior Words” around the whiteboard!

Coach in Brighton, MA during lecture tour on “Seeking God First”

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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THURSDAY 170720

Push Jerk, Maximum Repetitions (135lb. / 95lb.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Strict)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (115lb. / 85b.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Kipping)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (95lb. / 65lb.)
Rest up to 10 Seconds then,
Pull-ups, Maximum Repetitions (Chest to Bar)
Rest up to 3:00 then,
Push Jerk, Maximum Repetitions (85lb. / 55lb.)
Rest up to 10 Seconds then,
Bar Muscle Ups, Maximum Repetitions (or another round of Chest to Bar)

Note: This is a good one! Your “score” each round consists of the total number of Push Jerks over your Pull-ups. For example, a score of 20 / 20 is 20 Push Jerks over 20 Pull-ups of their respective variety. Be disciplined on the 10 seconds rest between stations! This is a 2006 circa Coach Glassman “test” of functional upper body strength.

Looking Good – Feeling Good – Outta’ Be in Hollywood!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Endurance Workout is Cancelled Today!

Bag Class is Cancelled Today!

Satvana (6:00 PM – 7:15 PM at Krav Maga with Special Guest Instructor! )

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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WEDNESDAY 170719

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Wallball Shots (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Deadlift (135lb. / 95lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine 50% of your Threshold then,

12:00 Running Clock (4 Rounds Each Station)
Minute One: Wallball Shots (50% Threshold)
Minute Two: Deadlift (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: As the majority of our Athletes know, the Threshold Mashup training is extremely challenging, especially when the Threshold exceeds 40%. Be vigilant with maintaining technique on the Deadlift. Push yourself today, and hold those percentage numbers!

Krav Maga starts next Monday!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga Starts July 24! (Sign Up Now Available at HQ!)

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TUESDAY 170718

Evolution A:
As Many Rounds As Possible in 8:00 of,
Double Under, 30 Repetitions
Dumbbell or Kettlebell Thruster, 8 Repetitions (35lb. / 25lb.)

Rest as needed then,

Evolution B:
As Many Repetitions As Possible in 5:00 of,
100 Double Unders
400 Meter Run
Kettlebell Swing  (AMRAP Score – 53lb. / 35lb.)

Strong Mind – Strong Body – Strong Spirit!

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana Please note we have a special guest instructor while Coach is in Detroit! 

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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MONDAY 170717

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Battle Ropes
Modified Rope Climb Drill

Rest as needed then,

For time:
8 Deadlifts (135lb. / 95lb.)
7 Hang Power Cleans
6 Front Squats
Run 100 Meters
8 Strict Pull-ups
7 Kipping Pull-ups
6 Chest to Bar Pull-ups
Run 100 Meters
6 Deadlifts
5 Hang Power Cleans
4 Front Squats
Run 100 Meters
6 Strict Pull-ups
5 Kipping Pull-ups
4 Chest to Bar Pull-ups
Run 100 Meters
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
Done!

Note: On todays session, Athletes will use the same weight for all barbell skills for all rounds. Maintain adherence to the progression of Strict, Kipping then Chest to Bar (also kipping) Pull-ups. Advanced Athletes should set a goal of keeping all sets, including the Pull-up progression, consecutive.

Alyssa is Athlete Of The Week

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Congratulations to Alyssa who was recognized as Athlete Of The Week at CrossFit Amundson and Krav Maga Santa Cruz. Alyssa is a “Trifecta” Athlete who trains in CrossFit, Krav Maga, and Warrior Yoga, with resounding success is all three disciplines. Alyssa has made tremendous progress in all of her fitness skills, in particular her Pull-up, sprints, and Olympic lifting progressions. At Krav Maga, she absolutely crushed the combative drills during the grueling test, and demonstrated clear understanding of the self-defense principles of the Yellow belt curriculum. Alyssa has an amazing sense of humor, and radiates with kindness and encouragement to all those around her. When she is not crushing workouts, Alyssa is a full time student at UC Santa Cruz. Congratulations Alyssa on all your success, and keep up the great work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga starts on July 24!

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Keyholder Open Gym 

Follow the link to learn about our new Open Gym membership upgrade option.

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