CROSSFIT SEAL BEACH WODS

1.9.18

Skill/StrengthClean Pulls:From the ground – 5 sets of 1. Increase in weight each setFrom top of knee – 5 set of 1. Increase in weight each setTall Cleans:3-3-3-3-3WOD:3 Rounds:500 Meter Row12 Deadlifts (Bodyweight)(1/2 Bodyweight)21 Box...
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1.8.19

2 Rounds:800 Meter Run or Row20 Back Squats 135/9510 Hand Release Push-ups*REST 3 Mins.3 Rounds:21 Wall Ball Shots15 Chest to Bar Pull-ups9 Clean and Jerks 95/65*REST 3 Mins.4 Rounds:6 Hang Squat Cleans 115/756...
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1.7.19

Skill (15 min.):Snatch Balance 1-1-1-1-1Strength (20 min.):High Hang Squat Snatch3 Rounds, 3 Reps @ 30% of 1RM3 Rounds, 3 Reps @ 35% of 1 RM*The focus here is hip drive. 3 Rounds:10 Thrusters (95/65)10 Toes to Bar10 Burpees*15 Min. Cap*The goal is to do movements...
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11.28.18

25 Good Mornings 25 Hip Bridges (Toes up) Deadlifts: 18: Bar 15: 20-30% 12: 35-40% 10: 40-45% 10: 45-50% 8: 50-55% 6: 55-60% AMRAP in 6 Min.: 6 Hang Squat Clean 95#/65# 6 Burpees *REST 2 Min. AMRAP in 6 Min.: 6 Hang Squat Clean 115#/75# 6...
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11.14.18

Buy In: 1,970 Meter Row 1 min to complete: 1 Snatch Deadlift 1 Power Snatch 1 High Hang Power Snatch 1 Overhead Squat THEN: 30 on, 30 off: Pull-ups Pistols Kettlebell Swings (American) Goblet Squats Toes to Bar Double Unders COMPLETE 5...
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11.13.18

Deadlift WARMUP – 15 @ 30% WARMUP – 12 @ 40% *Set 1 – 10 reps @ 55% *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 80-85% Rest 2-3 minutes between sets. 3 Rounds: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10...
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11.9.18

Bench Press 3-3-3-3-3 slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can WOD 3 Rounds: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand...
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11.9.18

Bench Press 3-3-3-3-3 Slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can Metcon: 3 Rounds: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand...
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11.2.18

STRENGTH: Shoulder Press Every 2 minutes for 4 minutes: 8 Shoulder Press @ 45-55% of 1-RM SP immediately followed by. . . Every 2 minutes for 4 minutes: 8 Shoulder Press @ 50-60% of 1-RM SP immediately followed by. . . Every 2 minutes for 4 minutes: 6 Shoulder Press @...
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10.31.18

“The Great Pumpkin” 31 Min. AMRAP: 31 Walking Lunges w/pumpkin 31 Pumpkin Presses 31 Sit-ups w/pumpkin 31 Pumpkin Shots 31 Burpees w/pumpkin 31 Pumpkin Jacks 31 Pumpkin Squats 31 Russian Twists w/pumpkin 31 Floor Pumpkin Press 31 Smashing...
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