CrossFit Coronado Wod Blog

Saturday Workout

We will be holding our Free Introductory Workout for those new to CrossFit  from 11-12 pm on Saturday. If you have been curious as to what the CrossFit buzz is all about, here is your chance.  All exercises and workouts are scalable to match any fitness level.

We will be holding Open Gym for our members from 10-11am. 

Friday 10 July

"Dianne"

21, 15, 9

Deadlift  Men 225#, Women 115#
Hand Stand Push Ups

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Thursday 9 July

Ladder Progression:

Pull ups
Push ups

With a continuously running clock, begin the workout doing 5 pull ups within the first minute. At the beginning of the next minute begin the same number of push ups. Increase the number of repetitions by one at the end of each successful set (pull / push). If you are unable to complete the set within the allotted minute, take a one minute rest and repeat the failed set two more times. Your score is the highest completed set of BOTH Pull ups and Push ups. (Jumping pull ups are a 2:1 ratio)

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Wed 8 July

Max Rounds in 20:00

7- OHS (102 / 76)

7-Pull Ups

7-Squat Clean and Jerk (102 / 76)

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Tuesday 7 July

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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4.5 months pregnant and happier than ever.

Monday 6 July

Deadlift: 5,3,2,1,1,1
Push Jerk: 5,3,2,1,1,1

Warm up as necessary then make an attempt at a new PR on both lifts.

Saturday 4 July

Again, a reminder that we will be closed July 4th.

**CrossFIt Coronado Social Director Dave and Kristan Kaine have graciously offered their rooftop patio for viewing the San Diego fireworks celebration. This invitation is open to all members and start time will be 8:30 pm. The address is 763 G Ave. Please BYOB.

Friday 3 July

Please note: We will be closed tomorrow in observance of Independence Day.

WOD

"Alex"

200 Meter Run
50 x Sit Ups
400 Meter Run
50 x Burpees
800 Meter Run
30 x Hollow Rocks (2 count)
400 Meter Run
40 x Knees to Elbows
200 Meter Run
50 x Push Ups

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We wish Alex the best of luck as he departs for the Merchant Marine Academy.

Thursday 2 July

"Grace's Snatch"

For Time, 30 Reps of the following:

(135 / 85) Clean and Jerk
(135 / 85) Snatch

The Clean and Jerk may be performed from ground to overhead "anyhow".  The snatch must be received in the full squat.

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Wed July 1

WOD

5 Rounds for Time:

10 x L-Pull Up
15 x Ring Dips
20 x Lunges (80/56)

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