Monday, September 29, 2014


3 Rounds not for Time
15 Banded Good Mornings
5 Ninja Roll Ups demo
10 Strict Pull Ups (use band if needed)
15 Horizontal Scapular Ring Retractions

“El Balboa Grace”
AMRAP 12 Minutes
3 PC + OH (135/85)
6 Push Ups
9 Box Jumps

Extra Credit
3 Rounds Not For Time
15 GHD Sit Ups
10-12 DB Hammer Curls
20-30x Banded Pull Aparts


Go for it today!  

Clean & Jerk
Find your 1 rep max.
Take 20-25 minutes to find a 1rm

20 Wall balls
20 T-2-B
20 KBS
  500/400m Row
    20 Wall balls
    20 T-2-B
    20 KBS
  500/400m row
20 Wall balls
20 T-2-B
20 KBS

Friday, September 26, 2014


We will be testing the jerk next week, so just work on the skill today.  There will be other 1 rep maxes and more benchmark workouts, get ready!

Spend 10 minutes
work on Split Jerk and Push Jerk
nothing heavier than #95
**Coach Led

Back Squat (#115-#135/ #75-#95)
Ring Pull Up (*most athletes will scale with ring rows)
Bear crawl 1 way

Wednesday, September 24, 2014


EMOM 10 Minutes
Perform 2 Hang Cleans + 1 Front Squat
(Start at 60% of your Clean and add weight every other round. This should be moderate load, work on the skill of the clean)

Sprint Work
6× there and back shuttle runs (80% effort)
DB Snatch (total - half on each side, 50/30.  This is a power or muscle snatch.)
Hollow Rock


Skill Work
Spend 7-10 minutes Working on Turkish Get Ups with a bar, KB, DB, Med Ball, or any odd object

2 rounds Not For Time:
   1 minute plank
   5 reps of each
     Snatch High Pull from above Knee
     Hang Muscle Snatch
     Snatch Balance
*Complete each rep with purpose and control

3 sets of  8-12
DB bench
DB bent over row
*Super Set, rest 2 minutes between sets.
**Don't count 3 sets until the weight becomes challenging

3 Rounds
1 minute @ each station
Ab Mat Sit-Up
Ball Slam

Monday, September 22, 2014


Front Squat 2 reps every 90 seconds for 15 minutes
*start at 70% of 1rm back squat, add weight if possible
**Use same starting weight as last week

AMRAP 8 minutes
6 T-2-B
12 Weighted Lunges

Rest 2 minutes

AMRAP 6 minutes
10 Hollow rocks
10 Push Ups


Enjoying the warm fall

Spend 15 minutes build to 1 rm push press

5 rounds for time
5 single arm dumbbell thruster (right arm)
5 box jump overs
5 SA DB thruster (left arm)
5 burpee chin ups
200 m row
Rest 1 minute between rounds

Thursday, September 18, 2014


OTM for 12 Minutes
1 DL+ 1HPC+ 1 S2OH
Work to something challenging but of quality

​WOD (for time)
800m Row​

Double unders
Sit Ups

then complete

4 rounds of “Mary​"​
10 Pistols (5 each leg) *Sub air squats if needed
15 Pull Ups

then​800m row​

Wednesday, September 17, 2014


Front Squat
2 reps every 90 seconds for 12 minutes
*start at 70% of 1rm back squat, add weight if possible

For time:
30 DB Snatch (15R/15L)
30 T2B
30 Push Press (115/75)
30 Supine ring rows
​ (*make it challenging, but touch the chest to the rings each rep.)​
30 Burpees


Have you seen the new promo for CropFit?

3×12 DB Bench
3×12 DB Bent over row (each arm)

EMOM 8 minutes
Shuttle run 3-4 there and back (fast athletes can do 5-6, should be about 30 sec rest, at least for first minutes)

3 Sets NFT:
8 Single Leg hip bridges (each leg)
10 Ninja Rollups to Vertical Jump
12 Single Leg RDL (6R/6L) with KB
​ *controlled ​

Monday, September 15, 2014


Woo!  Good job yesterday! Those were two hard WODs.  I hope you were't too shocked if your post-Fran Diane is slower than your standalone Diane.  Take care of your recovery: foam rolling, healing Paleo foods like bone broth and liver (yum), lots of sleep in a dark room, mediation or prayer!  Back to regular training now.

EMOM 15 minutes Perform 2 Power Cleans
Minutes 1-3 @70%
Minutes 4-6 @75%
Minutes 7-10 @80%
Minutes 11-13 @85%
Minutes 14-15 @85%+

3 Minute Max Calorie Row
3 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
2 Minute Max Calorie Row
2 Minute AMRAP 10 Chin Ups + 10 Wall Balls
(Rest 1 minute)
1 Minute Max Calorie Row
1 Minute AMRAP 10 Chin Ups + 10 Wall Balls

​*Switch with partner if needed.​

Complete 50 Evil Wheels or 50 GHD Sit Ups

Sunday, September 14, 2014


Don't be this gal.

Go for it today!  It's not just any training day; it's benchmark day!  Have you been taking care of yourself with hard training, good food, and adequate rest?  Let's find out.

Thruster (95/65)
Pull Up

Rest 12 minutes

Deadlift (225/135)

Compare to Jan 8, 2014, also Diane on March 25, 2014.
Both of these should be sprints!

Thursday, September 11, 2014


Another named WOD... in honor and appreciation for all past and present CPO, chief petty officers.  Read, also below.  There is a video; it looks like these guys have never done CrossFit before. Hella On-Ramp class.

“The Chief”
5 Rounds
AMRAP 3 minutes
3 Power Cleans (#135/#95-85)
6 push ups
9 air squats
Rest 1 minute between rounds

Pump Work
Super Set A
3x Max SA DB Bent Over Row (12+ reps goal)
3x 10 Chin Ups

Super Set B
3x 20-30 Banded pull aparts
3x 20-30 Banded Tri-Extensions

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
"The Chief", CrossFit San Diego - video [wmv] [mov]


EMOM for 15 Minutes:
1 Power Snatch + 2 Thrusters (95/65)
*can drop the weight to reset position, add weight every other set
**compare to Friday Aug 29

DB/KB Lunges (50/30)

Wednesday, September 10, 2014


Another set of benchmark WODs are coming up on Monday...  !

By the way, I am considering adding an afternoon Open Gym time to the schedule on Thursday.  Anybody interested?

3 Rounds Not For time
15 Banded Good Mornings
15 Reverse hypers or Superman back extensions
3 Jumping Bar Muscle Ups or Muscle Up

Tabata (Complete all 8 rounds before moving onto the next exercise)
-Sledge Strikes
-Double Unders
-Russian Twist
-Push Ups

Monday, September 8, 2014

Please keep the chalk in the buckets and on your hands!  Nobody wants to breathe/step in/burpee on your LeBron James.

Every :90 for 15 minutes
Back Squat 3@70% add weight each set building to no heavier than 90%

4 rounds
20 kettlebell swings, American AHAP
10 Supine Ring Rows (*make it challenging, but get your chest to the rings)
1 ​bear crawl - one way
rest 2 minutes between rounds


The sign of a good hard workout, done.

Workout of the Day
EMOM 10 minutes
odd- 5 ball slams 3 burpee to vertical jump
even- 3-4 there-and-back shuttle run

Shoulder to Overhead (95-115/65-85)
Step Ups (each leg, with barbell)

Thursday, September 4, 2014

Benchmark Friday

This is Marla's last month in town!  She will be moving to Denver.  So make sure to say goodbye - we will miss you, Marla!

Today was a great day to get a couple (!) of quick, intense WODs in, and then stretch and foam roll.  I hope you did take that opportunity to do some recovery work... Here are a couple of special benchmarks!

Remember, 3 new classes this Saturday.  Please reserve 12 hours ahead if you are interested.  New people are welcome!  One does not have to be a member to take these new classes.

Bench Mark 1
30 reps for time:
Clean and Jerk (135/85)

Rest 5-7 minutes then

Bench Mark 2
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, September 3, 2014


Skill Work: 3x
10 Scap Pull Ups/ Depressions
10 Pistols (support on pull up structure, 5 each leg, heel down)
20 banded pull aparts
:20 High Knees

EMOM 8 minutes
Minutes 1-5 Shuttle run 3-4 times there and back (5x)
Minutes 5-8 Shuttle run 5-6 times there and back (3x)
*Modify as needed for slower or faster runners.

5 Rounds for time
7 Deadlifts (225+/ 135+)
14 Mtns Climbers with hands on BB (Pause at the top of each one)
:30 HS Hold against wall


Bench Press 8×2 at 85% or (+ 5-10 pounds from last week)
*rest 60-90 seconds between sets

30 Walking Lunges
25 Double Unders (Rx+ 40 for those with great DUs.)
20 Hollow Rock
15 Wall Balls
10 Supine Ring Pull Ups

Monday, September 1, 2014


New On-Ramp tonight! There are a few spaces, please sign-up online.

3 sets Pull Ups (Negative +1, 2, or 3 strict pull ups. Advanced athletes use
partner for extra resistance.)

BB Step Up 4×12 (6 each leg)
*Warm Up to a weight and use for all 4 sets as time allows.

Med Ball Over Shoulder AHAP
Box Jump
then complete
100 sit ups
*Score is total time