CROSSFIT SEAL BEACH WODS

10.11.18

2 Rounds: 20 Pull-ups 30 Push-ups 40 Squats 50 MOUNTAIN CLIMBERS 1 Round: 30 Wall Ball Shots 30 Box Jumps 30 Sumo Deadlift HighPulls (75#/55#) 30 Push Press (75#/55#) 30 Calorie Row 50 MOUNTAIN CLIMBERS 2 Rounds: 30 Squats 10 Power Cleans (95#/65#) 7Strict Pull-ups...
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10.4.18

For Time: 10 Burpees *REST 30″ 10 Burpees 25 Push-ups *REST 30″ 10 Burpees 25 Push-ups 50 Backward Lunges *REST 30″ 10 Burpees 25 Push-ups 50 Backward Lunges 100 Sit-ups *REST 30″ 10 Burpees 25 Push-ups 50 Backward Lunges 100 Sit-ups 150 Air...
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10.3.18

Clean & Jerk: 2 Power Cleans + 1 Split Jerk Sets 1-3 @ 70% Sets 4-6 @ 75% Sets 7-9 @ 80% Set 10 @ 85% 12-9-6-3: DB Thrusters 45#/30# Renegade Row (2 pulls + 2 Push=ups) 200 Meter...
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10.2.18

Front Squat: 10 reps – Bar 8 Reps – 40 to 50% 6 Reps – 50 to 60% 5 Reps – 65% 4 Reps – 70% 3 Reps – 75 to 90% 1 Rep – 90 to 95% 3 Rounds for time: 30/20 Calories on Air Dyne 15 Power Snatches 115/75 60 Double Unders *Rest 3...
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9.17.18

800 Meter Run  30 Clean & Jerks 115#/75# 20 Knees to Elbows 800 Meter Run 25 Clean & Jerks 115#/75# 15 Knees to Elbows 800 Meter Run 20 Clean & Jerks 115#/75# 10 Knees to...
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9.13.18

The Filthiest Fifty: 50 Box Jumps 50 Pull-ups 50 Pushups 50 Backward Lunges 50 Knees to Elbows 50 DB Push Press 35#/25# 50 KB Deadlifts (Heavy as possible) 50 Wall Ball Shots 50 Burpees 50 Double Unders or 150 Singles ***15 Slam Balls after each...
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9.5.18

FOR MAX REPS: 2 min. of: Air Dyne Bike REST 60 SECONDS 2 min. of: DB Snatches (Alt.) REST 60 SECONDS 2 min. of: Air Dyne Bike REST 60 SECONDS 2 min. of Slam Balls THEN: FOR MAX REPS: 1 min. of Burpees 1 min. of Deadlifts 115#/75# 1 min. of Wall Ball Shots 1 min. of...
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8.30.18

2 Rounds: 200 Meter Sprint 10 Clusters 135#/95# REST 2 MIN. 3 Rounds: 10 Burpees  10 Clean & Jerks 115#/85# REST 2 MIN. 4 Rounds: 12 Pull-ups 8 Front Squats 135#/95#  *Do reps...
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8.28.18

400 METER RUN 3 ROUNDS: Max L-Sit Hang 10 Planche Push-ups Max Hollow Hold 10 Muscle Rows Then: 5 Rounds: 20/15 Calorie on Airdyne (SPRINT) 10 Front Squats 135#/95# (FAST) 30 Double Unders  *If you break, you have to start over* **REST 1 MINUTE AFTER EACH...
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8.24.18

5 Rounds: Against a 3-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees *Increase weight each set *Rest 2 minutes between...
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