NEWS FEED:
CrossFit Lifestyle
19
May
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
"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
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
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
"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
Tagged under
28
Apr
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
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
Tagged under
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!
Tagged under
21
Apr
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
"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
Tagged under
14
Apr
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
"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
Tagged under
07
Apr
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
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
Tagged under
01
Apr
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:
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
Tagged under
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