CROSSFIT SEAL BEACH WODS

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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10.22.18

Back squat *Set 1-2 = 9 reps @ 60% *Set 3-4 = 7 reps @ 70% *Set 5-6 = 5 reps @ 80% *Set 7-8 = 3 reps @ 85% *Set 9-10 = 2 reps @ 90% Rest 2-3 minutes between sets WOD 3 Rounds of: 60″ Max Medball Cleans 60″ Max Ring Rows (Goal is to get parallel to ground)...
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10.19.18

STRENGTH: Shoulder Press Every 3 minutes for 6 minutes: 10 Shoulder Press @ 40-50% of 1-RM SP immediately followed by. . . Every 3 minutes for 6 minutes: 8 Shoulder Press @ 50-60% of 1-RM SP immediately followed by. . . Every 3 minutes for 6 minutes: 6 Shoulder Press...
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10.18.18

For Time 40 Wall Balls (20/14 lb) 40 Hang Cleans (95/65 lb) 40 Pull-Ups 40 Deadlifts (95/65 lb) 40 Push-Ups 40 Box Jumps (24/20 in) 40 Kettlebell Swings (44#/35#) 40 Toes-to-Bar 40 Air Squats 40 DB Snatches (45/35 lb) 40 Double-Unders 40 Sit-Ups 40 Burpees 200 meter...
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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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