Tag Archives: crossfit hemet


WOD 03.04.15

WARM UP Joint Rotation Shoulder Pass Through Every 30sec complete 1 set of movements below Scale movement and reps as needed 3 Rounds Chest to bar Pull ups x7 ring dips x7, sit ups x10 overhead walking lunges 45# plate x10 WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: […]


WOD 03.02.15

Please be aware There is no access to the parking lot off of San Jacinto ave you’ll have to come in via Shaver Also NO 5am strength class this week Its deload week! The Sat 8am class will be cancelled this Sat March 7th We are hosting our 2nd annual Powerlifting Meet   I need […]



You can choose to do both WODs or 1 WARM UP Group Warm up STRONGMAN WOD Part 1 Floor press 5-5-5-3-3-3-1-1-1 Weighted Dips 5-5-5-3-3-3-1-1-1 Rest as needed between sets and exercises Part 2 Max Effort Axle Overhead Hold — take an axle out of the rack and jerk it to the overhead position. Hold it […]



OPEN GYM FRIDAY! Hit a workout you missed this week Or Work on a skill Or 5 rounds of (or AMRAP in 1 hour) 400m run 20 box jumps 400m run 20 pull-ups 400m run 20 burpees 400m run 25m bear crawl



Strongman Thursday WARM UP Group warm up WOD 5 min amrap bench press at body weight rest 2 minutes 3 min amrap ring dips rest 2 minutes 1 minute amrap pushups Score is total combined reps. Scale as needed. ENDURANCE (this can be done before or after WOD on your own) I will be in […]


WOD 02.18.15

WARM UP PIZZA Delivery game! WOD 5 rounds for time of: 12 Wall Balls, 20/16 lbs 10′ 12 Toes To Bars Scale T2B 24 ab mat sit ups then 7 minutes on the minute (OTM): 4 power clean 155/105


WOD 02.17.15

WARM UP Joint Rotation Shoulder Pass Through easy 400m run 20 burpee sprint WOD 10 Legless Rope Climbs for time or Scale to 10 Rope Climbs for time or Scale to 150 Pull ups 15min cut off Then at the top of the next min 5 Rounds for time of 10 Burpees 35 Double unders 15min […]


WOD 02.16.15

WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk […]


Strongman Thursday! 02.12.15

Strongman Thursday WARM UP Group Warm up SMWOD (Strongman Workout of the Day) Yoke carry 50′ AHAP then For time — 120 KB swings @ 70/53 5 burpee EMOM Start a clock and do 5 burpees. Then grab a heavy KB and swing for the balance of the minute. At the top of the next […]


WOD 02.11.15

WARM UP Easy 800m run Warm up on Bar WOD Power Snatch 2, 2, 2, 2, 2, 2 Then Complete as many rounds as possible in 10 minutes: 135/95 lbs Muscle Snatch – 3 reps Ring Dips – 5 reps Toes to Bars – 10 reps post rounds completed