Archive for November, 2012

Workout of the Day: Wednesday 11-07-2012

Warm Up: Tabata Shuttle Runs (8 rounds), 1:00 Handstand Hold.




WOD 1: Complete for weight and rounds completed. (record maxes)


  • EMOM 7:00
    • 3 x Hang Squat Cleans (target = 60% 1RM)




  • Rest 2:00


  • EMOM 7:00
    • 1 x Power Clean


  • 1 x Jerk







WOD 2: 3 rounds for time: (Max 15:00)


  • 30 Lunges (45/25 plate added)


  • 30 Toes To Bar


  • 30 Ring Rows




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Workout of the Day: Tuesday 11-06-2012

WOD 1: Overhead Squats (racks ok)

  • 7:00 EMOM: 3-5 OHS @ 50% of 1RM,
  • 7:00 to find a new 1RM (one rep max)


WOD 2: 3 Round for time of:

  • Row 500m
  • 21 Burpees
  • Run 400m


(Main site WOD from last Friday)

WOD Demo with Solution 1 CrossFit – video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Malibu – video [wmv] [mov] [HD mov]

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Workout of the Day: Monday 11-05-2012

Warm Up: Row 500m, 2:00 on a foam roller or lacrosse ball!


WOD 1: “Cathys Birthday WOD” (a week late but we’re doing it!)

Complete for time: (15:00 Max)

  • 46 Double Unders
  • 46 Sit Ups
  • 46 Box Jumps (30″/24″)
  • 46 Push Ups
  • 46 Squats
  • 46 Pull Ups


WOD 2: 30 Deadlifts for max total weight


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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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