Tag Archives: Hemet

WOD 09.02.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Back Squat WOD Back Squat 5 sets 10 reps (5×10) @ 60% 1rm then For Time:30 Calorie Row30 Barbell Facing Burpees30 Hang Power Cleans, 135/95 AccessoryWork  Ring Extensions – demo video2×10 alternating arms – pause 1-2 seconds at extension2×5 double arms – pause 1-2 […]

WOD 08.28.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run/row Shoulder work and Dynamic warm up   WOD Strict Chin Ups 4 x max reps then… On the minute Complete 12 One Arm KB Power Snatches on the minute for 8 minutes. then… Sled pulls 20sec choose weight(body weight or above is goal  4 x max […]

WOD 08.21.14

WARM UP 10 Back Extensions 10 GHD sit up 3 Rounds WOD 4 rounds for time of:Row 500 meters Rest approx3min between rounds During Rest Preform at least 1:30 of L-Hold or L-Sit accumulated Then 100 Ab Mat sit ups for time  

WOD 08.19.14

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 […]


Open gym Friday Make up a WOD you missed Or Master a skill Or Smash a workout you’ve had your eye on! We are send 7 Teams to the Inter Box Friendly Competition Nov 1st There’s still time to sign up!

WOD 08.04.14

WARM UP Burgener Warm up 4 Down & Ups 4 Elbows High & Outside Drills 4 Muscle Snatches 4 Snatch Lands 4 Drop Snatches 4 Hang Snatches WOD “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Scale as needed EWOD   EMOM […]


HEY ALL…. I THOUGHT WE COULD START A FUN CHALLENGE OF SORTS…. HERE IT IS Each week someone from the gym will be chosen to submit to me a WOD that we all could do  We can morph this into a challenge in the future with winner gets to pick or ?  I will start […]

WOD 07.28.14

WARM UP Joint Rotations Shoulder Pass Through 5min Cindy   WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time EWOD Row 20sec all out rest 40sec 8 rounds Post total meters […]