The WOD - THUR, 01SEP11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Pistol 2X10 per leg

WOD:
For Time:

Advanced*

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand
*With vest

Rx

Row 1k

Dumbell Snatch, 30/20#, 25 per hand

Row 750m

Dumbell Snatch, 30/20#, 15 per hand

Row 500m

Dumbell Snatch, 30/20#, 10 per hand

Intermediate

Row 750M

Dumbell Snatch, 25/15#, 25 per hand

Row 500m

Dumbell Snatch, 25/15#, 15 per hand

Row 250m

Dumbell Snatch, 25/15#, 10 per hand

Novice

Row 500M

Dumbell Snatch, 25/15#, 15 per hand

Row 400m

Dumbell Snatch, 25/15#, 10 per hand

Row 250m

Dumbell Snatch, 25/15#, 5 per hand

Post time or rounds to comments.

The WOD - WED, 31AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:
Front Squat,2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Given 3X5min rounds with 1 minute of rest between rounds...

Execute AMRAP of the following during round 1:

10 Box Jumps 24/20"

10 Push Press 75/55#

10 Wall Ball Shots 20/16#

Followed By

Execute AMRAP of the following during round 2:

10 Box Jumps 24/20"

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Followed By

Execute AMRAP of the following during round 3:

10 Wall Ball Shots 20/16#

10 Sumo Deadlift High Pull 75/55#

10 Cal Row

Post load/time or rounds to comments.

The WOD - TUES, 30AUG11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:
Romanian Dead lift, 5X3, 75% BW

WOD:
12-9-6-9-12 Rep Rounds of:

Advanced

Bench Press, 205/155#

Wall Ball Sit-ups, 20/15#

Rx

Bench Press, 155/110#

Wall Ball Sit-ups, 20/15#

Intermediate

Bench Press, 135/95#

Wall Ball Sit-ups, 15/12#

Novice

Bench Press, 95/65#

Wall Ball Sit-ups, 12#

Followed By:

Skill:
L-Sit, 5 X 10sec hold

Post time or rounds to comments.

The WOD - MON, 29AUG11

CONGRATULATIONS
to our athletes who just completed their Foundations course!


Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Lift:
Burgener Warmup
Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

Strength:

Squat, 2X3@75%, 1X3@85%, 1X2@90% 1RM

Followed By:

WOD:
Advanced*

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min
*Run with Vest

Rx

6x400m run & rest 1 min between rds
Rest 5 min break, then…

Max weighted Pull-up in 2 min

Intermediate

4x400m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(banded) in 2 min

Novice

6x200m run & rest 1 min between rds
Rest 5 min break, then…

Max Pull-up(jumping) in 2 min


Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 28AUG11

GYM CLOSED!!!!

Head's up everyone. The gym will be CLOSED
after the 7-8PM class on FRI 26AUG and will be re-open MON 29AUG.

We WILL NOT have an OPEN HOUSE SAT 27AUG. We are sorry for the inconvenience this may create. Thanks in advance for your understanding and cooperation.

The WOD - SAT, 27AUG11

"Arnie"

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department.