WORKOUT OF THE DAY

8/29/14

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Reminder we are closed both Sunday and Monday in observance of Labor Day and the end of Summer, well kind of. Wear all your white before its too late people.

Conditioning
“the Chief”
5 Rounds
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds

Pump Work
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups

Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions

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Details

8/28/14

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Lift
EMOM 10 Minutes
Perform 2 Hang Cleans + 1 Front Squat
(Start at 60% of your Clean and add weight every other round. this should be moderate load, work on the skill of the clean)

Conditioning
Sprint Work
6×50 yd Sprints (80%)
then
20-15-10-5
DB Snatch (total)
40-30-20-10
Hollow Rock

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8/16/14

Shake-Down
Lift
EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set

Metcon
21-18-15-12-9-6-3
DB/KB Lunges (50/30)
Pullups
Situps

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Details

8/27/14

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Happy Pump Day!

We have a little update on this coming Holiday Weekend schedule.

Balboa will be closed on both Sunday and Monday due to the holiday. Please enjoy the last weekend of the Summer before Newport and Costa Mesa returns back to those who live here.

Happy Labor Day, 5 days early!

Skill
3 Rounds Not For time
15 Banded Good Mornings
15 Reverse hypers or Superman back extensions
3 Jumping Bar Muscle Ups or Muscle Up

Conditioning
Tabata (Complete all 8 rounds before moving onto the next exercise)
-Sledge Strikes
-Double Unders
-Russian Twist
-Push Ups

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Details

8/26/14

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Lift
Every :90 for 15 minutes
Back Squat 3@70% add weight each set building to no heavier than 90%

Conditioning
4 rounds
20 KBS
10 Supine Ring Rows
1 plate push-one way
rest 2 minutes between rounds

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Details

8/25/14

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Workout of the Day
EMOM 10 minutes
odd- 5 ball slams 3 burpee to vertical jump
even- 200m run

10,9,8,7…1
Shoulder to Overhead (95-115/65-85)
K2E
Step Ups (each leg)

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Details

8/22/14

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Today we knock out two, yes 2, dos, a duble, not one but two CrossFit Named brand workouts.

If you have been paying attention lately to the programming, this week we have cut back on our squatting volume, both bodyweight and loaded, well here is the reason why.

Get your minds right. The first one is a sheer sprint of sorts while the second you just have to keep moving.

Apologies for the shorter posts of late, we will be getting back to the norm shortly.

See you on the other side.

Bench Mark 1
“Grace”
30 reps for time:
Clean and Jerk (135/85)

Rest 5-7 minutes then

Bench Mark 2
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

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Details

8/21/14

That little Kid President.

Could you imagine a world without ‘Space Jam’?

Skill Work: 3x
10 Scap Pull Ups/ Depressions
10 Pistols (support on pull up structure, 5 each leg)
20 banded pull aparts
:20 High Knees

Sprints
EMOM 8 minutes
Minutes 1-5 Sprint 40m (5x)
Minute 5-8 Sprint100m (3x)

Conditioning
5 Rounds for time
7 Deadlifts (225+/ 135+)
14 Mtns Climbers with hands on BB (Pause at the top of each one)
:30 HS Hold against wall

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Details