Power Balls

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Med Ball Cleans WOD: Strength 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95#) 2-4-6-8-10-12-14-16-18-20 Wall Balls (20/14#) Finish: Midline 50 Wall Ball Seated Twists[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1913" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Leg Press

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Kipping WOD: Strength Back Squat 5 x 7 Shoulder Press 5 x 5 Progressive Loading Finish: Midline Tabata Double Unders[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1908" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Dead Head

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Overhead Squat 10 - 15 mins to find 1RM WOD: Conditioning 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155#) HSPU Finish: Midline 50 Sit Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1903" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

GS 24 Memorial WOD

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning A CrossFit WOD has been created in memory of the fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. He was a man of courage, strength, dedication, and service to the community and…

Full Throttle

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 70% of 1RM add 5 lbs to last completed set WOD: Conditioning 10 min AMRAP 10 Knees 2 Elbows 15 Thrusters (95/65#) 30 Double Unders Finish: Midline 40 Wall Ball Sit Ups(Row, Air Bike, Double Unders)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1891" img_size="large" add_caption="yes" alignment="center"…

Mobility Workshop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by…

Deadlee

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Handstands (Progressions, Holds, Push Ups, Walks) WOD: Conditioning 21-15-9-9-15-21 Deadlift (225/155#) Burpee Finish: Midline Cardio Tabata (Row, Air Bike, Double Unders)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1882" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Mad Max

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Push Press 15 mins to find 3RM WOD: Conditioning 6 Rounds of: Back Squat – 5 Reps 20″ Box Jumps – Max Reps Each round lasts 1 minute: Rest 2 minutes between rounds. *For Back Squat, use 80% of your 1 RM Finish: Midline 50 (4…

Hotshots 19

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill WOD Prep WOD: Conditioning 6 Rounds of: 30 Air Squats 19 Power Cleans (135/95#) 7 Strict Pull Ups 400m Run Finish: Recovery Mobility and Stretching[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1867" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Xue Day

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill 2 x 400m Run 1:1 Rest the same amount of time as the run WOD: Conditioning 24 min AMRAP 8 Push Ups 19 Box Jumps (24/20") 9 Deadlifts (225/155#) 2 HSPU Finish: Melodic Sing Happy Birthday/Sign the Board[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1864" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top:…