Archives for Category: WOD

MONDAY 190610

For Time,

Run 800 Meters (Floral Loop)
10 Gi Jane’s
20 Single Arm Dumbbell or Kettlebell Snatches (45lb. / 25lb. 10 Each Arm)
10 Box Jumps (20 inches men and women)
Run 400 Meters
8 Gi Janes
20 Single Arm Snatches 
10 Box Jumps
Run 200 Meters 
6 Gi Janes 
20 Single Arm Snatches
10 Box Jumps 

Note: The snatch can be completed with either a dumbbell or kettlebell. In both instances, the weight must start on the ground and proceed overhead in one fluid motion. 

The Three Amigo’s 

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Week At A Glance

Tuesday:

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Wednesday: Krav Maga Weapon Defense (Advanced class)

Thursday: 

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • NEW MASTERS CLASS! (10:30AM – 11:30AM) 

Friday: Strength Class (8AM – 9AM)

Saturday: FREE Community Workout (10AM – 11AM)

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SATURDAY & SUNDAY 190608

Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout with Greg Amundson.  The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests. Please note our gym will be closed from 11:30AM to 12:30PM on Saturday for private training. 

Zoe is a Spartan!

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FRIDAY 190608

“The Worlds”

On a 5:00 Clock,

Minute One: Wallball Shots (20lb. / 16lb.)
Minute Two: Assault Bike (60 + / 40 + RPM Grind Station)
Minute Three: Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Minute Four: Weighted Box Step-up (20 box / 35lb. / 25lb. Kettlebell x 2) 
Minute Five: GI Jane 

Note: Complete three rounds of todays session on a 1:00 break. This workout was created for our very own Nathan “The Champion” Mendelsohn to help him prepare for the World Brazilian Jiu Jitsu Championships. Keep a “running total” of your repetitions. The “Grind” station is 30 points if you are able to maintain the required RPM for at least 40 seconds. The weighted Box Step-up counts as a point every time the hip opens on top of the box. Kettlebell’s must be held in each had. 

Coach Margaret with the 4PM Warriors! 

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Friday Special Programs 

CrossFit Strength Class (8AM – 9AM) 

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THURSDAY 190606

Evolution A:
“The Takedown”

For the most weight possible in the complex: 

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest as needed then,

Evolution B:
“The Foot Pursuit”

One Round for Time:
Run 400 Meters 
24 Toes to Bar
Run 200 Meters (Bus Stop) 
24 Deadlifts (225lb. / 155lb.)

Note: Todays workout comes from the World Police and Fire Games CrossFit Competition. On Evolution A, athletes will have 7 Minutes to determine their maximum complex weight. The first repetition can either be a Power or Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat.

Warrior Scholars 

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Thursday Special Programs 

CrossFit Masters Class (10:30AM – 11:30AM) 

Krav Maga (5:30PM – 6:15PM)

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WEDNESDAY 190605

Evolution One:

Double Under, 90 Seconds (Maximum Repetitions)
Rest as needed then,
Double Under, 60 Seconds 
Rest as needed then,
Double Under, 30 Seconds

Evolution Two:

Complete Three Sprint Rounds:

On a 3:00 Clock,
Run 400 Meters,
Kettlebell Swing, 21 Repetitions (53lb. / 35lb.)
Pull-up, As Many Repetitions As Possible (Score)

Note: On Evolution One, we will record 3 data points – the 90, 60, and 30 second marks. On Evolution Two, rest up to 3:00 between rounds. Today is a great chance to “practice” your double under and to refine your Kettlebell technique. The CAMP aspiring Purple belt should be able to achieve 10 – 12 Pull-ups on each round. 

Faith Works Ministry is Tonight at 6PM

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We hope you can join us tonight from 6PM to 7PM for Faith Works Ministry!

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Special thank you to Jamie for directing and producing a four-part mini series on how our gym is integrating Faith and fitness. 

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TUESDAY 190604

For Time,

Power Clean, 21 Repetitions (135lb. / 85lb.)
Front Squat, 9 Repetitions (135lb. / 85lb.)

Power Clean, 15 Repetitions 
Front Squat, 15 Repetitions 

Power Clean, 9 Repetitions
Front Squat, 21 Repetitions 

Cash out with 1:00 max calorie effort on the Assault Bike

Then,

4 Rounds of Box Breathing 
1 Minute Alternating Cat & Cow Pose followed by,
1 Minute Alternating Pigeon Pose 

Note: Today’s session is another beautiful example of an “old school CrossFit original.” The paired ascending and descending repetition schedule was a favorite of Coach Glassman. Reminder that Kokoro Yoga is tonight from 6:30PM to 7:15PM. 

Justin “The Stallion” Cardona 

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He did it! Congratulations to “Team Guerrero” fighter Justin “The Stallion” Cardona on his recent knockout victory (1st round KO in less then 90 seconds) in Carson, CA. 

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Tuesday Special Programs

  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Kokoro Yoga (6:30PM – 7:15PM)

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