Tuesday

WOD: AMRAP in 10 min of

• 50 lbs 1 Arm Walking DB Lunge - 25 yards
• 50 lbs 1 Arm Hang Clean - 10 reps

*Alternate hands each Round

*Back knee has to touch the ground to count as a rep

Monday

From the Special Enforcement Bureau (SEB) CrossFit Inaugural SWAT Event

WOD: In Teams of 2, complete for time

• 50 Deadlifts
• 60 Burpees
• 70 Shoulder to Overhead
• 80 Pull-ups
• 90 Front Squats
• 100 Hand Release Push-ups

Deadlift Weight= 225/165lbs.

Shoulder to Overhead / Front Squat Weight= 135/95lbs.

Only 1 Athlete may work at a time

*Note: This workout was created by SEB Veteran Steve Logan for the SEB Inaugural Workout that took place in Los Angeles at the SEB Headquarters on December 17, 2013. The average time for completion was 20:00. 

Goal Setting Post

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FRAN Friday

WOD: "FRAN"

 for Time, 21-15-9 Reps of

• Thrusters (95,65)
• Pull-Ups

Thursday

WOD: 5k Run or Row @ 80%

*Mentally prepare for "Fran Friday"

Merry Christmas

Tuesday

WOD: 3 Rounds for Time


20 Push-ups
30 Sit-ups
40 Squats

Monday 12.23.2003

WOD: 4 Rounds for Time

• 12 KB Push-Presses (53,35 - 6R, 6L)
• 23 KB Swings (53,35)
• 200m Run

Funday

WOD: Tabata Mashup

8min alternating between

• Push-Ups - Squats

8 min alternating between 

• Flutter Kicks - Mt. Climbers

4 Rounds for Max Distance 

:30 ON - :30 OFF - Tire Flips 

Thursday

WOD: 5 Rounds for Time

• 10 Power Cleans (135/95)
• 20 Hollow Rocks

Wednesday

WOD: “CrossFit Total”

Your Goal To Is Find Your 1 Rep Max Through 3 Attempts At Each Lift

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

Tuesday

WOD: "Annie"

 50-40-30-20 and 10 rep rounds of:

• Double-unders
• Sit-ups

Monday

WOD: "Helen"

3 Rounds for Time of

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull-Ups

*This is a benchmark WOD! Make sure to log your weights/times and post on Beyond the Whiteboard.  We completed this WOD on May 16 and Nov. 14th. I expect all of your times to be much quicker!!!

Funday

WOD: 5 Rounds for Time

• 6 Power Snatches (95/65*)
• 9 Pull-Ups
• 12 Situps
• 15 Squats

Thursday

WOD: 1 1/4 Front Squats 5, 5, 5, 5
             Bench Pause Reps 2, 2, 2

Wednesday

WOD: "Fight Gone Bad!"

  3 rounds for total reps & calories

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Big Boy Pants Required!

Tuesday

Today's WOD depends on the weather. If we're not under water, we'll be outside using the Sleds. If it is raining, we will work on our technique and precision with the Snatch. Wednesday, be prepared to Fight!

Monday

WOD: 5 Rounds For Time 

• 20 Situps 
• 10 Burpee Pull-ups 
• 20 Double Unders

Funday

Makeup a WOD you missed this week, mobilize and/or work on the Olympic Lifts.   


FOLLOW THROUGH!

Thursday

WOD: 20min AMRAP of

• 200m Run
• 20m Bear Crawl
• 20m Lunges
• 20m Burpee Broad Jumps
• 20 KB Swings (53/35)

Wednesday

WOD: for 16 min complete

• Even Minutes- Bench 5 reps @ 60-70% 1RM
• Odd Minutes- Ring Dips 5 reps

Bench Press: 5 Cues You Might Be Missing


RIP: Mike Jenkins (November 3, 1982- November 28, 2013) 

Tuesday

WOD: Box Squats 5.5.5.5.5

Monday

WOD: 5 Rounds for Time

• 5 Man Makers
• 10 Thrusters
• 15 Hollow Rocks

*Weights TBD by your coach...

What drives you?

Happy Thanksgiving

Kid President's 20 Things We Should Say More Often

I want to thank all you guys for putting your best into everything you do, inside and outside the gym! Life is what you make it...

Wednesday

WOD: 21-15-9 Reps for Time of

• Tire Flips
• Pull-Ups

7 Reasons Why You Should Be Keeping a Workout Log

Tuesday

WOD: for Time

• Deadlift (225/135)
• 10,9,8,7......1
• Bar Facing Burpees
• 1,2,3,4.....10

Monday

WOD: 5 rounds for time 

• 10 Wall-Balls
• 10 Toes 2 Bar
• 20 Box jumps, 24/20"

Funday

WOD: Today we will warm up with the 3 Position Snatch Drill. Then we will take 15min to establish a 1RM in the Split Jerk.

Thursday

WOD: 20min AMRAP

• 10 Pull-Ups
• 20m Lunges
• 30 Double Unders
• 400m Run

Wednesday

WOD: "Diane" 

Complete the following for Time

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

*18 min time cap

"You don't have to train maximally to get strong, you just have to train optimally."

                                      -Louie Simmons

Tuesday

WOD: Front Squat 10-10-8-8-6-6-4-4

Monday

WOD: 4 Rounds for Total Reps

 :30 ON - :30 OFF of the following  movements

• Burpee Pull-Ups
• Hollow Rocks
• KB Swings (53/35)
• Wall-Ball Shots

Funday

WOD: "Helen"

        3 Rounds for Time:

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull-Ups

Thursday

WOD: DB Bench 8,8,4,4

             Plank Hold for Time

             2:00 Max DU

Wednesday

WOD: "Tabata My Barbell" 

• Back Squats 
• Push Presses
• Front Squats

*8 Rounds of :20 ON - :10 OFF for each movement using a 45lb barbell  Your score is the sum of your lowest rep count during each interval. BRING YOUR "BIG BOY" PANTS!

Tuesday

WOD: Police Physical Ability Test

• 75 Yard Run- around cones and over barricades 
• Max Push-Ups in 1:00
• Max Sit-Ups in 1:00
• 1.5 Mile Run

Thank You

 Today, we honor those who bravely serve to ensure our freedom. 

To those that have payed the ultimate sacrifice, you will never be forgotten.

Funday

WOD: As many rounds as possible in 12 minutes

• 5 Pull Ups
• 10 Push Ups
• 15 Double Unders

Thursday

WOD:  Deadlift 7.7.5.5.3.3
               Max Ht. Box Jumps

Wednesday

WOD: 4 Rounds for Time

• 200m Sprint
• 20 KB Snatches (53/35)
• 200m Sprint
• 20 Sit-ups 

Tuesday

WOD: Bench 7,7,5,5,3,3

           

10 Supine Ring Pull-Ups in between each set

Monday

WOD: 4 Rounds for Time of

 DB Thrusters- 10 Reps

 DB Walking Lunges- 20 Reps

 Man Makers- 10 Reps

*DB Weights 40/20

Funday

If you want to be faster, stronger and more explosive you need to improve you’re jumping ability and ultimately your hip extension.

Today we'll begin with a Dynamic Warmup and work on Mobility

WOD: 15min to work on Max Ht. Box Jumps ~ Kettlebell Complex

Thursday- Happy Halloween

WOD: for 16min complete

• Even Minutes- 5 Thrusters (105/65)
• Odd Minutes- 5 Pull-Ups

*DO strict pull-ups as long as possible and then use the kip

Wednesday - Pukie Send-Off

WOD: 20min AMRAP of

• 10 Push-Ups
• 20 Sit-Ups 
• 30m Lunges
• 400m Run

Tuesday

Take 10:00 to work on Squat Cleans

Take 10:00 to work on Push Jerks

WOD: Clean & Jerk 1,1,1,1,1

*Use a rack when working on the Push Jerks. Newer athletes should go light and focus on proper form/mechanics.