Monthly Archives: September 2013

Thursday 9.19.13

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Strength

Deadlift 5-5-5+

Push Press 5×3

WOD

7-10 30m MAX EFFORT Sprints

* Walk back and rest as needed

Wednesday 9/18/13

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New On Ramp begins on Monday September 30 and will take place MWF 7-8pm.

Do you work close to our box? If so, chances are you qualify for our local’s only business discount. This includes Harbor UCLA campus, In n’ Out, local pharmacies, etc. Contact us today to learn more!

Interested in competing? Check out Legendary Competitor for local competitions.

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WOD

For time:
12 Thrusters 135/95
3 Bar facing burpees
9 Thrusters
6 Bar facing burpees
6 Thrusters
9 Bar facing burpees
3 Thrusters
12 Bar facing burpees

Cash Out

3 RNFT
1 Rope Climb
10 Shoulder Touches (and/or attempts)

Tuesday 9.17.13

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Skill

3 RNFT
5-10 Pull Ups (strict bw, L-sit or weighted)
5-10 Dips (strict bw or weighted)
30 Hollow Rock (or 1 min hollow hold)

WOD

4 x 5 min AMRAP

5 Power Cleans 185#/135#
10 Box Jumps 24″
15 Wall Ball 20#/14#

* Rest 1 min between AMRAPs

Monday 9.16.13

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Strength

Back Squat 5-5-5+

WOD

4RFT

10 Push Ups
20 KB Swings
30 Walking Lunges

Friday 9.13.13

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Strength/Skill

Snatch Balance 3-3-3-3-3

WOD

13 min AMRAP
9 Box Jumps
9 Burpee Pull Ups
9 Ring Dips

Thursday 9.12.13

Nick Runs

Strength

Snatch Grip RDL 5×5
Split Jerk 7×1

WOD

5RFT
10 Shoulder to OH 135/95
50ft Walking Lunges
Run 300-ish meters

Wednesday 9.11.13

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NEW On Ramp begins this coming Monday. Sign up here or contact us today.

Strength

Pendlay Row 5×5

4RFT

20 Wall Ball
20 KB Swings
20 Pistols

Tuesday 9.10.13

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Strength/Skill

5 sets of:

2 BTN Snatch Grip PP + 3 OHS

WOD

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Monday 9.9.13

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Reminder: KB Seminar is this Saturday, September 14 9-11am. For those attending, please be sure to sign up and pay prior to this Saturday. There will be no class this Saturday.

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Strength/Skill

Front Squats 5×5

WOD

EMOTM for 14 minutes
Even – 4 Cleans
Odd – 8 Gorilla Push Ups

Saturday 9.7.13

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We are taking a break from our traditional team WOD Saturdays to pay tribute to the Fallen Hotshots. On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team lost their lives while battling a fire in Yarnell, AZ. For more information and to help support the families of the fallen Hotshots, please visit https://hotshots19.crossfit.com/.

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters