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Strength/Skill

1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk; build to a max 

Rest, then...

AMRAP in 3:00 of: 

1 round of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Rest 1:00

AMRAP in 5:00 of: 

2 rounds of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Rest 2:00 

AMRAP in 7:00 of: 

3 rounds of "DT"

Max rep Burpee Box Jump Overs, 24"/20"

Competitors 

1. 1 Clean Deadlift + 2 Hang Power Cleans + 1 Jerk; build to a max 

2. WOD 

3. Aerobic 

2 sets of: 

3 x 500m Row; Rest 45 sec.  Rest 4:00 between sets  

4. Gymnastics 

3 sets of: 

20 GHD sit-ups 

5 Wall Climbs 

20m HS Walk 

Rest 2:00 

CFLV Weightlifting

"I got a need, a need for speed" 

1. Overhead Squat 

85% of best 5RM x 5 Reps x 3 Sets 

2A. GHD Sit Ups 

10 Reps x 3 Sets 

2B. Back extensions 

10 Reps x 3 Sets

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Mobility 

PVC Stretches 

Strength/Skill

Every 2:00 x 4 sets:

1 - 5 Squat Snatch @ 115lbs/75lbs

2 - 4 Squat Snatch @ 135lbs/85lbs 

3 - 3 Squat Snatch @ 155lbs/95lbs 

4 - 2 Squat Snatch @ 165lbs/100lbs 

Rest, then... 

For time: 

30 KB Swings, 70lbs/53lbs

30 Handstand Push-ups

30 Overhead Squats, 115lbs/75lbs 

Beach Muscles

3 sets of: 

12 Bent-over Barbell Rows 

20 Single-leg V-ups

10 Alternating Hammer Curls/arm 

Competitors 

1. Snatch 

135/95, 155/105, 185/125, 205/135 

2. WOD @ 155/105 

3. Aerobic 

2 sets of: 

3 x 400m Run; Rest 45 sec. Rest 4:00 between sets 

4. Gymnastics 

3 sets of: 

1 T2B + 1 C2B + 1 Bar MU x 3 complexes.  Try to complete each complex without coming off the bar 

Powerlifting (10:00am)

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

B. KB Rack Single-arm KB OHS:  3 sets x 8 reps/arm 

C. Glute-Ham Raises:  3 sets x 8-10 reps

D. Two-arm KB Waiters Walk:  3 sets x 50m 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "I got a need, a need for speed" 

1. Snatch (75%/3) x 7

2. Behind the Neck Split Jerk

85% of best 5RM x 5 Reps x 3 Sets

3. Back Squat

85% of best 5RM  x 5 Reps x 5 Sets

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Mobility 

1:00 Twisted Cross/side 

WOD 

For time: 

100 Double-unders 

9 Front Squats, 155lbs/105lbs 

12 Ring Dips or 4 Ring Muscle-ups 

75 Double-unders 

12 Front Squats

15 Ring Dips or 5 Ring Muscle-ups 

50 Double-unders 

15 Front Squats 

18 Ring Dips or 6 Ring Muscle-ups 

25 Double-unders 

18 Front Squats

21 Ring Dips or 7 Ring Muscle-ups 

Beach Muscles

3 sets of: 

15 Back extensions 

12 Romanian Deadlifts 

20 Band Pressdowns 

Competitors 

1. Squat Clean 

1 every 30 sec x 5:00 @ 80-85% 1RM

2. WOD 

185lbs/135lbs & Ring MU

3. Aerobic 

AMRAP in 30:00 of: 

100 Calorie Row 

1-mile Run 

50 Burpees 

4. Gymnastics 

3 sets of: 

1:00 Pistols, right 

1:00 Peg Board Ascent  

1:00 Pistols, left 

1:00 Rest 

Powerlifting (10:00am)

A. Back Squats:  3 reps @ 70%, 3 @ 80%, 3 @ 90%

B. Two-arm Overhead DB Step-ups :  3 sets x 10 reps/leg

C. Tabata Russian KB Swings

D. Plate Pushes:  3 sets x 30m

CFLV Weightlifting

"I got a need, a need for speed" 

1. Snatch 

12 Singles starting x 70% and building every 2-3 sets

2. Clean + Jerk 

12 Singles starting x 70% and building every 2-3 sets

3. Clean Pull 

(90%/5) x 5 

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Husband & Wife workout

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Mobility 

1:00 Couch Stretch/leg

1:00 Single-leg Forward Fold/leg 

WOD 

5 rounds for time of: 

20 Wall Balls, 20lbs/14lbs

20 Sumo Deadlift High Pulls, 75lbs/55lbs

20 Box Jumps, 20"

20 Push Presses, 75lbs/55lbs

20/14 Calorie Row 

Rest 1:00 after each round.

Workout courtesy of crossfit.com 

Beach Muscles

3 sets of: 

12 Lying Tricep extensions 

16 Ring Rows (elevate feet)

20 GHD Sit-ups

Competitors 

1. Pause Back Squat 

Quicky build to a heavy single w/a 3 sec pause in the bottom 

2. WOD 

Goal time: Sub 23:00 (including rests) 

3. Aerobic 

Every 4:00 x 5 rounds, complete: 

12 Burpees 

200m Run 

12 Calorie Ski 

40 Double-unders 

4. Core 

3 sets of: 

30 sec L-Sit + 30 sec L-sit Flutter Kicks + 30 sec Hollow Hold Rest + 30 sec Hollow Rocks 2:00 

Endurance (10:00am) 

2 x 1200m Run

Rest 2:30

+

3 sets of: 

500m Row

Walk 100m

500m Run

Walk 100m 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting "I got a need, a need for speed" 

1. Hang Snatch (80%/2) x 5 

2. Hang Clean (80%/2) x 5 

3. Snatch Deadlift (100%/5) x 3

3. Front Squat 

10RM -10% x 2 Down Sets

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