Tag Archives: crossfit san jacinto

WOD 10.01.14

WARM UP Joint Rotation Shoulder pass Through Easy 400m Run or Easy 500m row WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 2 pood Russian KB Swings Sprint 40 yards *After each set of reps of swings, perform one 40 yard sprint. Post times to comments. Then Deadlift 7×3 at […]

WOD 09.30.14

WARM UP w/ an empty bar 5 Deadlft 5 Hang power clean 5 Thruster Max Strict Pull ups 3 rounds WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments Then Shoulder Press 7×3 at 75% 1RM Rest as needed between sets.

WOD 09.29.14

WARM UP 20 Burpee Sprint WOD Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee STRENGTH Back Squat 7×3 at 75% 1RM Rest as needed between sets. EWOD 5k Row

WOD 09.25.14

Its Roxanne’s last day tomorrow she is moving up north. We WILL MISS YOU KID! WARM UP Roxanne Burpee Warm Up WOD As many reps in 10 mins as you can of: Row (calories), 4 mins Rest 1 min Pull-up, 3 mins Rest 1 min Back Squat, 1x bodyweight (3/4 for women), 2 mins Rest […]

WOD 09.24.14

WARM UP Joint Rotation Shoulder pass Through 6min AMRAP 10 Sit ups 10 Hand release Push Ups (Sit ups need to be perfect sit up tall Slow and Steady) (Stay tight in your mid line on the Push ups No WORMING)   WOD Deadlift 65% 1rm 5×8 then Diane 21-15-9 reps, for time of: Deadlift, […]

WOD 09.23.14

WARM UP Joint Rotation Shoulder pass Through 5 min of Cindy 5 Pull up 10 push ups 15 Air Squat WOD Press 65% 1rm 5×8 100 Meter Sprint OTM (on the minute) x5 Submit slowest time Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs (Power or Squat) Ring Dip

WOD 09.22.14

WARM UP Joint Rotationas Shoulder Pass Through 20 Burpee Sprint WOD Squat 65% 1rm 5×8 then Yoke Work up to a max effort Yoke Carry for 50′ unbroken ACCESSORY WORK GHD Sit up 3 x 20 GHD Sit ups – 1 minute rest between sets. EWOD EMOM for 12min Run 100m

OPEN GYM FRIDAY! 09.19.14

OPEN GYM FRIDAY! I WILL BE POSTING 20rep MAXES EVERY FRIDAY… THESE ARE 20 REPS UNBROKEN Power Clean : 20 Rep Max Record your best Power Clean 20 Rep Max lift. this is a touch and go. Bar can only rest in the rack position Make up a workout you missed Or Work on a […]

WOD 09.18.14

WARM UP Joint Rotation Shoulder Pass Through 10min Shoulder Mobility SKILL Bench Press WOD 5 rounds for time of: Row, 500 m 15 Bench Press, 135/95 lbs  

WOD 09.17.14

WARM UP Joint Rotation Shoulder Pass Through 3 Rounds 10-20 Back extensions 10-20 GHD Sit ups WOD Deadlift 50% 1×560% 1×370% 1×175% AMRAP Then Five rounds for time of: 275 pound Deadlift, 5 reps 25 Sit-ups Post time to comments. EWOD 10 min AMRAP (as many reps as possible) Row 2k with the remaining time […]