Monday 6-29-15
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets
4RFT:
5 – Muscle Ups
10 – Single Arm DB OHS 45/30
15 – GHD Sit Up
200m Run
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Tuesday, 2-28-16
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Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14
Tuesday, 8-19-14
Byadmin
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
Monday, 5-2-16
Byadmin
Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest
Friday, 10/3/14
Byadmin
Strength/Skill: Deadlifts 5RM For time: 5 rope climbs 15′ 5 Clean and jerks 95#(65#) 4 rope climbs 4 Clean and jerks 115#(75#) 3 Rope climbs 3 Clean and Jerks 135#(95#) 2 Rope climbs 2 Clean and jerks 185#(115#) 1 Rope climb 1 Clean and jerk 205#(125#)
Friday, 5-18-12
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Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – Bench Press 5 RFT 10 Floor Presses 135/95 15 Wall Ball Sit ups 20/14 20 Box Jumps 24/20
Monday, 8-15-16
Byadmin
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Box Squats 70%x3 75%x3 80%x3 85% 3×2 7 R.F.T. 15 Box Jumps 24/20 10…