CrossFit Coronado Wod Blog

Friday 4 Dec

3 Rounds

30 Box Jump (24/20")

20 Push Press (95/55)

10 Man-Makers (45/25)

200M Run

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Thursday 3 Dec

3 Rounds:

400 Meter Run
21 x Sumo Deadlift High Pull  Men (95/45)
15 x Pull Ups

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Wed 2 Dec

A slight break from Wed tradition.

"Eliza"

4 Rounds

3 Dead lift (322 / 190)

7 Squat Clean (168 / 80)

19 4-Count Mountain Climbers (chase the rabbit's)

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 Clearly the hair is not from my gene pool, but the hairstyle certainly is!

WOD Tuesday December 1, 2009

You have 20 minutes to complete as many rounds as possible of:

 5 Burpees

10 Body Weight Back squats

15 DB Push Press ( 35lbs/20lbs)

Monday 30 Nov

30-25-20-15-10-5

Virtual Shovel 24" box (89/69)

Ring Push up

Pull-up

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Saturday Workout

We will be holding our Free Introductory Workout for those people with no CrossFit experience from 11:00-12:00  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 27 Nov

Please remember there will only be one class today at 10:00 am.

Teams of (5)

3 Rounds

12 Squat Snatch (102/56)

350M Row

30 KBS (53/35)

Rest

400M Run

**Each team member starts at one of the (5) stations. Only when every teammate has finished their respective station may everyone rotate and begin work. Keep a heads up on your team, if anyone is caught jumping the gun a (10) Burpee penalty will be assessed on the spot for every member of the violating team before they may continue.

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Thursday 26 Nov- Thanksgiving Day

Just a reminder that we will be closed tomorrow, Thanksgiving Day. Eat hardy, and no guilt, I assure you we will make up for it next week. Have a great holiday, and see you all on Friday at 10 am for our team workout.

Wed 25 Nov

OLY WOD

Clean & Jerk: 80% 3rx2s, 85% 2rx2s, 90% 1rx3s

Back Squat:  80% 3rx3s, 85% 2rx2s, 90% 1rx3s

Clean Pull:    80% 3rx3s

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Tuesday 24 Nov

WOD

Tabata Row

Tabata Sprints

Tabata Squats

**You can start with whichever Tabata interval that you like. The row and squats are self explanatory. For the run, the distance will be 70M. The run is a pass/fail evolution. If you are able to complete the distance every time before the rest interval, you pass. If you are not back to the finish line within the alloted :20, you fail. There is a 1 minute rest period between sets. 

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