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Strength 

Strict Press:  3-3-2-2-1-1-1; start @ 60% and build.

Rest, then... 

21-18-15-12-9-6-3 reps for time of: 

Strict Press, 75lbs/55lbs 

Double-unders x 2 

Extra Credit 

Accumulate a total of: 

50 Ring Rows

50 Russian Twists w/Med Ball

Competitors 

1. Strict Press:  3-3-2-2-1-1-1; start @ 60% and build.

2. WOD @ 95/65 

3. Aerobic 

2 sets of: 

8 x 300m Run; Rest 45 sec.

Rest 4:00 between sets 

4. Gymnastics 

3 sets of: 

2:00 Strict HSPU

Max Distance HS Walk

Rest 2:00

➖➖➖➖➖➖➖➖➖➖➖➖➖➖  

CFLV Weightlifting "Stronger Than Yesterday" 

1. Snatch Push Press 

80% of 10RM x 10 Reps x 3 Sets 

2A. Bench Press 

10 Reps x 3 Sets 

2B. Pendlay Row 

10 Reps x 3 Sets

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Shout out to Katelyn for representing CFLV at the Bows and Barbells comp this past weekend!

Strength/Skill

1 Power Snatch + 2 Hang Squat Snatches + 1 Overhead Squat; build to a max 

Rest, then...

3 rounds for time of: 

10 Bar-facing Burpees 

200m Run 

5 Power Snatches, 135lbs/85lbs 

Rest 2:00 and repeat 

Beach Muscles

3 sets of: 

12 Single-arm Band Pressdowns/arm

10 Curl-to-Press

15 DB Lunges/leg 

Competitors 

1. 1 Power Snatch + 2 Hang Squat Snatches + 1 Overhead Squat; build to a max 

2. WOD 

3. Aerobic 

2 sets of: 

8 x 300m Row; Rest 45 sec.  Rest 4:00 between sets

4. Gymnastics 

3 sets of: 

3 Weighted Pull-ups 

7 Strict Pull-ups 

Max rep Bar Muscle-ups

Rest 3:00 

Powerlifting (10:00am) 

A. Bench Press: 3 reps @ 70%, 3 reps @ 80%, 3+ reps @ 90%

B. DB Prone Rows:  3 sets x 10-12 reps 

C. GHD DB Press:  3 sets x 15 reps 

D. Ski Erg Sprints:  3 sets x 25 Calories all out; Rest 2:00 

CFLV Weightlifting 

"Stronger Than Yesterday"   

1. Snatch 

(70%/1) x 4

2. Clean  

(70%/1) x 4 

3. Split Jerk 

(70%/1) x 4 

4. Back Squat 

 80% of 8RM x 4 Sets

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The sign-up sheet for the body fat test is up at the gym! Be sure to reserve your spot ASAP!

Mobility 

2:00 Squat Hold 

WOD 

AMRAP in 3:00 of: 

3 Squat Snatch, 115lbs/75lbs 

3 Wall Climbs 

Rest 1:00

AMRAP in 6:00 of: 

6 Squat Clean Thrusters, 115lbs/75lbs 

6 Chest-to-Bar Pull-ups or 6 Bar MU

Rest 1:00

AMRAP in 9:00 of: 

9 Back Squats 115lbs/75lbs 

9 Hand Release Push-ups 

Beach Muscles

3 sets of: 

30 Strict Sit-ups 

12 Barbell Curls

15 Strict Shoulder Press  

Competitors 

1. Squat Snatch 8:00 to build to a heavy single (see how you do making bigger jumps) 

2. WOD @ 135lbs/95lbs & Bar MUs

3. Aerobic 

AMRAP in 20:00 at a consistent pace of: 

20 Calorie Row 

20 Ball Slams 

20 Calorie Ski 

20 Walking Lunges  

4. Gymnastics 

3 sets of: 

16 Alternating Pistols 

8 Triple-unders 

4 Pull-Overs 

Powerlifting (10:00am) 

A. Deadlift: 3 reps @ 70%, 3 reps @ 80%, 3+ reps @ 90%

B. Single-leg Good Mornings:  3 sets x 10 reps/leg 

C. Tempo GHD Sit-ups: 3 sets x 10 reps (5 sec negative + 5 sec pause just below parallel) 

D. Single-arm Farmers Carry: 3 sets x 100m/arm

CFLV Weightlifting 

"Stronger Than Yesterday" 

1. Snatch 

Work up to 90% then 1 Rep x 5 Sets 

2. Clean + Jerk 

Work up to 90 then 1+1 Reps x 5 Sets 

3. Clean Pull 

(110%/3) x 3 

4. Belt Squats 

12 Reps x 3 Sets

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Our 6am regulars

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The Body Fat Test will be here October 4th to kick off our Nutrition Challenge before the holidays begin!  

The Body Fat Test uses the hydrostatic method (underwater) to measure your body fat.  It is considered to be amongst the most accurate ways to determine your body composition.

The Nutrition Challenge will begin 10/4/17 and ends 11/15/17, 6-weeks in total!  We will be holding a nutrition clinic at a soon to be determined date prior to the beginning of the challenge, where we will cover several methods to ensure you have a successful experience.  

Strength Endurance 

Deadlifts: 

0:00-2:00 - 15 reps @ 225lbs/155lbs

2:00-4:00 - 12 reps @ 255lbs/165lbs

4:00-6:00 - 9 reps @ 275lbs/185lbs

6:00-8:00 - 6 reps @ 315lbs/205lbs 

Rest, then...

For time: 

50 KB Swings, 70lbs/53lbs

50 Handstand Push-ups

*Every minute on the minute complete 20 Double-unders

Beach Muscles

3 sets of: 

12 Reverse Grip Pendlay Rows

10 Half-kneeling DB Shoulder Press/arm

15 Hip extensions w/pause at top 

Competitors 

1. Strength Endurance 

15 reps @ 275lbs/185lbs

12 reps @ 315lbs/205lbs

9 reps @ 335lbs/225lbs

6 reps @ 365lbs/245lbs

2. WOD 

3. Aerobic 

8 x 200m Ski 

Rest 2:00 

4. Gymnastics 

3 sets of: 

2 Strict Ring Pull-ups + 4 Muscle-ups + 8 Toes-through-Rings; Rest 2:0 

Endurance (10:00am)

400m Run hard

+

5 x 400m at the same pace as above.  

Add 100m for every second you're off.

Walk 200m after each 400m

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