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CrossFit Lifestyle
19 May
by: Johnny B Published in WOD Blog
5.20 Monday

"Baby Vinka" 


25 Burpees

400m Run
25 Burpees
400m Run
25 Burpees
400m Run
25 Burpees
400m Run
25 Burpees

then Learning Time

5.21 Tuesday

10x10x10
Back Squats
Deadlifts

then Core Work


Wednesday 5.22

6 Rounds For Time

25 Man Makers (25/15)
25 Double Unders

then learning time



Thursday 5.23 Class Competition Day

"Kelly"
Five Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wallballs (20/12)

Rx= -3

(no cheating)


Friday 5.24
20 4-Count Cross Body Mt. Climbers
7 Body Blasters (Burpee to Pull Up to Knees to Elbow) 

then Core Work 
12 May
by: Kelly Allen-Fadale Published in WOD Blog
Monday 5.13

21-15-9
Deadlifts (155/115)
Box Jumps (30/24) 

then


21-15-9
One Arm Snatch (M=30+ W=20+)
Bar Dips 

Learning time



Tuesday 5.14

Strength Day

5x5 

RDL's 
Bench Press

then Core

Wednesday 5.15

"Michael Jordan"
5 Rounds
50 Double Unders
50 Superman's
50 Sit Ups

Learning Time


Thursday 5.16

25 min AMRAP
100m Farmers Walk Rx = 45/25
20 push-ups (hand release)
10 Pull-ups 
5 Clean & Press (95/65)

then Coach led foam rolling time


Friday 5.17

5 Rounds in teams of 3 or 4 (depending on class size)

while one person runs 400m with a med ball the other 2 performs the following exercise non stop until the other person is done running…then you switch


1st round
1 person runs 400m with Med Ball
2 people do Wallballs
then switch

2nd round
1st person runs 400m w/Med Ball
2 people do Mt. Climbers
then switch

3rd Round
1st person runs 400m w/Med Ball
2 people do Air Squats
then swtich

4th Round
Glute Ham Curls

5th Round
Burpees

Coaches will be watching you…if your team gets caught taking an extended break your team will get extra time added on to your overall time

then Core Work

05 May
by: Johnny B Published in WOD Blog
5.6 Monday

"The 300"

25 Pull-Ups

50 Deadlifts (135)
50 Push-Ups
50 Box Jumps
50 Floor Wipers (135)
50 DB Clean & Press (35 lb dumbbell)
25 Pull Ups

then Core Work


5.7 Tuesday 


Rubber Band Buddy Hill Sprints

then Doubble Under work 


5.8 Wednesday Strength Day 

10x10x10 of:
Romanian Dead Lifts 
Bench Press

5.9 Thursday - Class Competition Day


100 Walking Lunges (50 each leg)
50 Push Ups
50 Double Unders
25 Knees to Elbows
100m Farmers Walk (45/25)
50 Box Jumps
25 Thrusters (95/65)
25 Pull-ups
50 Sit Ups

if you Rx the workout you get a 5 minute deduction 


5.10 Friday 

400m Run

20  Burpees
400m Run
20 x 4 Count Mt. Climbers
400m Run
20 Burpees
400m Run
20 x 4 Count Mt. Climbers
400m Run
20 Burpees 
400m Run
20 x 4 Count Mt. Climbers

Learning Time 
28 Apr
by: Johnny B Published in WOD Blog
Monday 4.29 - Gally's B-Day Workout

AMrepsAP in 10 minutes: 
burpee to box jumps. 

then Run 400m

10 min amrap: 

10 Jumping Air Squats
30 Mountain climbers (total not each leg)

then
Run 400 m.


AMRepsAP in 10 minutes

Body Blaster (aka Burpee to Pull-Up to Knees to Elbows)

Learning Time

Tuesday 4.30 - Strength Day

5x5 Weighted Step Ups
3x10 Glute Ham Curls

then Core

Wednesday 5.1

AMRAP in 20 minutes

5 Hang Cleans (95/65)
10 Pull Ups (strict) or 1 rope climb
15 Double Unders

then Learning Time


Thursday 5.2 - Class Comp Day

5 Rounds For Time of:
20 Kettlebell swings 
20 Box jump (24/20)
Run 400 meters
20 Burpees
20 Wall ball shots, (20/12)

rx = -3 minutes 

then Rest & Recover

Friday 5.3 - Speed & Agility  

Speed Ladders & Hurdles then Cone Sprints 
then Core

Saturday 5.4 - Beach WOD
more details to come...workout will be at Will Rogers Beach in Malbu at 9:30 AM

21 Apr
by: Marc Smith Published in WOD Blog
Any and all athletes who are either interested in competing in next year's CrossFit Games or want to step up their training are HIGHLY encouraged to contact Coach Marc at marcsmith89@hotmail.com. You can also message us on our Facebook page. This training will require additional time and a higher level of commitment to your fitness. Please contact us as soon as possible if you are interested. All interested athletes will receive an Orientation Email on April 28th with information regarding the training schedule. Training will begin on May 6th. Thank you and keep living the Lifestyle!
21 Apr
by: Johnny B Published in WOD Blog
Monday 4.22:

"Ash"

3 Rounds of 90 seconds on work/30 seconds of rest
Burpees
Push-ups
Box Jumps
Pull-ups
Double Unders 
Squats

then Learning Time


Tuesday 4.23 

Strength Day


3x10
Weighted step ups
Glute Ham Curls

then Core Work


Wednesday 4.24 Class Competition Day

150 Squats

50 Push Ups
25 Pull-ups
800m Run
25 Pull-ups
50 Push-ups
150 Squats

Thursday 4.25

21-15-9

Thrusters (95/65)
Dips
Knees to Elbows

then Core Work


Friday 4.26


"Prison" 

20 burpees 
run 10 yards
19 burpees
run 10 yards
18 burpees
run 10 yards
17 burpees
run 10 yards 
so on and so forth all the way to 1 

then Learning Time





14 Apr
by: Johnny B Published in WOD Blog
Monday 4.15.13

"Fight Gone Horrible"

3 Rounds of

AMRepsAP at each station in 1 minute of

Wallball
Box Jumps
Push Press (65/45)
Double Unders
Summo Deadlift High Pull (65/45)

then Learning Time


Tuesday 4.16.13

2x400m Sprint
3x300m Sprint
4x200m Sprint

then Core Work

Wednesday 4.17.13 Class Competition Day

"Hercules"

3 Rounds For Time:

30 Wallball

30 Deadlift (Rx=135/95)
30 Box Jumps (Rx=24")
400m Run
30 Push-ups 
30 Squats w/plate (Rx=45/25)

If you do the WOD Rx you'll get a mystery benefit 

Thursday 4.18.13

Tabata This (Core)

8 Rounds of 20s on/10s off of each exercise 

Suitcase
Supermans 
Bi-Cycles
Sit-ups
Plank
Leglift 


Friday 4.19.13 Strength Day

5-5-5-5-5 of

Front Squat 
Push Press

then Learning Time 
07 Apr
by: Johnny B Published in WOD Blog
Monday - Strength Day

3x10
Front Squat
Push Press

then core work


Tuesday

AMRAP in 20 minutes of:

15 Double Unders

15 Push-ups
15 Knees to Elbows
15 Sit Ups

then learning time


Wednesday - Class Comp Day

"Lumberjack 20" (Modified)

20 Deadlifts (RX=135/95)
Run 400m
20 KB swings 
Run 400m
20 Lunges w/plate overhead (RX=45/25)
Run 400m
20 Burpees (RX=no band)
Run 400m
20 Pullups 
Run 400m
20 Box jumps (RX=24"/20")
Run 400m
20 Squats with Plate (RX=45/35) 
Run 400m

RX = -3minutes 
If you want to do a lower weight than RX you must get it cleared from coach 

Thursday


For time 21-15-9
Hang Clean and Press (Rx=95/65)
Push Up's (Hand Release)
Dips

then core work


Friday


For time 30-25-20-15-10 of

Burpees
Box Jumps
Knees to Elbows

then learning time

01 Apr
by: Johnny B Published in WOD Blog
Hey everybody! 
We have been having so much fun going to the beach for our monthly off site workouts that we are going to head back again this Saturday April 6th to Will Rogers State Beach. We will begin at 930AM as usual. In addition to an hour long workout, we will also bring a volleyball for anyone who wants to stick around afterwards and perfect their spike with a little friendly game or two.

This month's workout is going to be a big ole team workout, which should be awesome! 

Here are directions as well as a specific meeting place:
Via GPS: Enter 14800 Pacific Coast Highway Pacific Palisades, CA 90272 into your GPS. This will get you to the beach.

Driving from the valley: 

Via Topanga Canyon- Take the 101 West and exit Highway 27/Topanga Canyon South. Stay on Topanga until in dead-ends into Pacific Coast Highway. Make a left on PCH. Continue until you reach the Temescal Canyon intersection. Turn right into the Will Rogers Parking lot.

We will be meeting in the parking lot adjacent to the Temescal Canyon/PCH intersection. The beach lots are paid parking, so if you prefer you can park up on Temescal and walk down to the beach. 

Looking forward to seeing everyone there

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