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At 0:00, complete: 

3 rounds for time of:
10 Power Snatches, 115lbs/75lbs
30 Walking Lunges

At 8:00, complete:
3 rounds for time of:
10 Overhead Squats, 115lbs/75lbs
20 KB Swings, 53lbs/35lbs

At 16:00, complete:
3 rounds for time of:
10 Squat Snatch, 115lbs/75lbs
10 Handstand Push-ups

Beach Muscles
3 sets of:
8-10 Reverse Grip Pendlay Rows
12 Hip extensions
20 Banded PVC Tricep Pressdowns

Competitors

1. Snatch Clusters: 1.1 x 4 sets @ 75-80%; rest 10 sec between singles; rest 2:00 between sets
2. WOD
135lbs/95lbs
3. Aerobic
In 20:00, Run 1.5 mile then accumulate Max Calories on the rower in the time remaining.
4. Gymnastics
4 sets of:
8 Box Stepdowns/leg
6 Lean Away Ring Pull-ups
Rest 2:00

Powerlifting (10:00am)

A. Suspended Front Squats: 5-5-5 @ 60%
B1. KB Cossack Squat: 3 sets x 8 reps/side
B2. Reverse DB Lunge: 3 sets x 8 reps/side
C. 3:00 Calorie Row @ 10 Damper

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Posted by on in Workout Of The Day

Shout out to @mrbharrison Brian! On his first Muscle Up! You've been working on it for a while and today you did it twice!

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Mobility
1:00 Twisted Cross/side

WOD

Tabata Intervals of:
Double-unders
Hang Power Cleans, 95lbs/65lbs
Toes-to-Bar
AbMat Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Competitors

1. Low Incline Alternating KB Press: 5 sets x 6-8 reps/arm
2. WOD
3. Accessories
3 sets of:
12 Supine Grip Ring Rows
10 Prone Incline DB Rows
20 Banded Face Pulls
Rest 2:00

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Posted by on in Workout Of The Day

Mobility 

1:00 Pigeon Pose/Side

Strength
EMOM x 10:00 of:
5 DB Push Press/arm. Pick the heaviest weight possible

Rest, then...

For time:
200m Crossbody Carry
21 Ring Dips or 7 Ring Muscle-ups
42 Wall Balls, 20lbs/14lbs
200m Crossbody Carry
42 Wall Balls, 20lbs/14lbs
21 Ring Dips or 7 Ring Muscle-ups
200m Crossbody Carry *For Crossbody Carry, you will hold a 50lb/35lb DB Overhead & a 53lb/35lb KB at your side. Switch arms at the 100m turnaround.

Beach Muscles
3 sets of:
12 Barbell Glute Bridges
10 Dual KB Front Squats
8 Strict T2B

Competitors

1. Strength
2. WOD
3. Gymnastics
4 sets of:
3 Broad Jumps as far as possible (land softly)
9 Triple-unders
Rest 2:00
4. Core
3 sets of:
30 sec Hollow Rock w/light DB between feet
Rest 30 sec
30 sec L-hang
Rest 30 sec
30 sec Ring Body Saw
Rest 1:30

Endurance (10:00am)

4,x 300m Run; Rest 1:00
200m Walk
4 x 25m HEAVY Prowler Push; Rest 1:00
200m Walk
4 x 200m Ski or Row; Rest 1:00

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CFLV Weightlifting "Here Comes the General"
1. Snatch
70%/4 (75%/3) x 2
80%/2
2. Clean + Jerk
70%/3+2
75%/2+2 (80%/1+2) x 2
3. Snatch Pull (95%/4) x 4
4. Front Squat with :05 Eccentric on each Rep (60%-70%/5) x 3

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Congrats to SANDRA for winning the nutrition challenge and losing 3.2% body fat!!! She has also lost 30 pounds in the last three months! Sandra was one of three picked for our CFLV (life changing) challenge, and Sandra has definitely changed her life and outlook fitness & diet. We are so proud of you Sandra keep up the hard work! 

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Strength/Skill

1 Power Clean + 1 Thruster + 1 Push Press + 1 Split Jerk 

Rest, then... 

AMRAP in 5:00 of: 

100m Run

3 Power Cleans, 135lbs/95lbs 

6 Hand Release Push-ups 

Rest 2:00

AMRAP in 5:00 of: 

100m Run

3 Thrusters, 135lbs/95lbs 

6 Pull-ups 

Rest 2:00 

AMRAP in 5:00 of: 

100m Run 

3 Push Press, 135lbs/95lbs

6 Burpees over the barbell

Beach Muscles 

3 sets of: 

8-10 Single-arm Half-kneeling KB Press/arm

10-12 Single-arm Ring Row/arm 

1:00 Plank w/hands on KBs 

Competitors 

1. Strength/Skill

2. WOD 155/105

3. Aerobic 

2 sets of: 

4 x 250m Row @ high effort; Rest 1:00. Rest 4:00 between sets 

4. Gymnastics 

For Quality: 

10 Bar Muscle-ups 

20 Strict Pull-ups 

10 Bar Muscle-ups 

Powerlifting (10:00am) 

A. Floor Press:  3 sets x 5 reps 

B1. Glute Bridge Alternating KB Bench Press: 3 sets x 6-8 reps/arm 

B2. Banded Face Pulls: 3 sets x 20 reps

C. Deficit KB Push-ups:  3 sets x 10-12 reps 

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CFLV Weightlifting

“Here Comes the General..." 1. Snatch Pull + Snatch

80% of best 1+1 from previous cycle for 1+2 Reps x 5 Sets

2. Clean Deadlift (105%/3) x 5

3. Back Squat

Work up to an 8RM then do 90% of that 8RM for 6-8 Reps x 3 Sets

4. Pull Ups

Accumulate 20 Reps in as little sets as possible.

5. Pendlay Rows

10 Reps x 3 Sets

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Posted by on in Workout Of The Day

Strength/Skill

Push Press:  5-3–2-2-2; start @ 60% and build.

Rest, then...

5 rounds for time of: 

15 Push Press, 95lbs/65lbs 

12 Alternating DB Snatches, 50lbs/35lbs 

9 Burpees over the barbell 

Beach Muscles 

3 sets of: 

12 Barbell Curls

15 Lying Tricep extensions 

18 Back extensions 

Competitors 

1. Push Press:  5-3–2-2-2; start @ 60% and build.

2. WOD 

115/80

3. Gymnastics 

3 sets of: 

6 Strict HSPU + 8 Kipping HSPU + 10 Heavy DB Push Press; Rest 2:00

4. Core 

3:00 L-Sit Accumulated + 3:00 Strict T2B 

Endurance (10:00am)

2 sets of: 

400m Run 

50m Forward Sled March 

400m Run

50m Prowler Push 

400m Run 

50m Yoke Carry 

CFLV Weightlifting "Generally Speaking."

1. Muscle Clean + Push Press (40%-50%/2+2) x 4 

% based off your Push Press

2. Hang Clean (below knee) + Clean

75%/3+2

85%/2+1

(90%/1+1) x 2

3. Jerk

75%/3

85%/2

(90%/1) x 2

4. Front Squat

Work up to a 3RM, 2-5kg over last week's top set, then do 90% of that 3RM for 4 Reps x 3 Sets

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