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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WOD Guidelines (workout of the day)

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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