Tag Archives: crossfit hemet

Sat WOD 04.19.14

  Warm Up Stretches 6 min Warm Up- AMRAP Min 1 & 4-DU’s Min 2 & 5-Paralette Jumps Min 3 & 6-T2B WOD Team WOD Stadium Style: As a team: Run 2 laps then 50-DU’s 45-Squats 40-Sit ups 35-Push Ups 30-T2B 25-Power Cleans 75/45 20-Pull ups 15-Burpees Run 2 laps as a team Each team […]

WOD 04.15.14

WARM UP Joint Rotations Shoulder Pass Throughs Easy 400m Run Row 150m 3 sets 100% effort WOD High Hang Pull 5-5-5-5-5 6 min AMRAP 5 Strict Pull ups 10 Hand Release Push Ups 15 KB Swings heavy as possible Rest 2min 6 min AMRAP Run 100m 15 Toes To Rings

WOD 04.14.14

WARM UP Trainers choice WOD 30min Work up to a 1 Rep Max Rack Thruster Then In front of a clock set for 12 minutes: 1 minute of Shoulder to Overhead 115/75 1 minute of 115/75 sumo deadlift high-pulls 2 minutes of f Shoulder to Overhead 115/75 2 minutes of 115/75 sumo deadlift high-pulls 3 […]

WOD 04.09.14

WARM UP Trainers Choice WOD 5-5-5 Deadlift Complete as many rounds as possible in 15 minutes of: 8 chest-to-bar pull-ups 2 deadlifts, 315 lb/205 LB 8 handstand push-ups Scale Chest to bar pull ups = pull ups Handstand Push ups = Seated Dumbbell/KB Press Post rounds completed to comments. Mobility 8-8:30am warm-up: 15 squats 15 burpees […]

WOD 04.08.14

WARM UP 3 Rounds of Wall Touch 15 each side Jumping Pull ups 15 Hold Plank 30sec WOD 5-5-5 Press then In front of a clock set for 12 minutes: 1 minute of double-unders 1 minute of KB Swing (Russian) 2 minutes of double-unders 2 minutes of KB Swing (Russian) 3 minutes of double-unders 3 minutes […]

WOD 04.03.14

WARM UP Together as a group With a Dowel or bar preform 10 Deadlift 10 Power Clean 10 Press 10 Back Squat 3 rounds PERFECT YOUR FORM Trainers will be strict! WOD 5 tire flips 50′ single sided farmer’s carry @ 75% body weight RIGHT arm 50′ single sided farmer’s carry @ 75% body weight […]

WOD 04.02.14

We start are next Strength Series next week. It will be a mixture of Powerlifting and Strongman. They will be programmed before your WOD WARM UP Rowling!!!!! SKILL Row technique WOD Row fast 500m Rest Strict pullups and hand release pushups Strict pullups and hand release pushup ladder 7 minutes. Begin with a single rep […]

WOD 03.31.14

MOBILITY WARM UP 200m run MOB EX 1- Lower back extenders MOBILITY EX 2- Splits machine Cool down- 30 air squats WARM UP Trainers Choice WOD 5:30am 8:30am 9:30am 3:30pm 4:30pm 5:30pm 6:30pm 7:30pm In Honor of fallen firefighters Edward Walsh and Michael Kennedy 33 Back Squats 225/155 15 Burpees 33 Deadlift 225/155 15 Burpees […]


7:45am or 9:00am Row 2000m as a team (Each athlete will row 250m and switch) Then Partner carry 50 Air Squats Partner carry 50 Partner push ups Partner carry Partner Wall Ball Then 200 Sit ups (Athletes work one at a time 10 sit ups and switch)