Saturday:
8am: Clinical Hour:
Handstand Push-ups/Handstand Walking
9am: CrossFit
FGB Style:
Double-Unders
Push-Press
Medicine Ball Toss
Sit-ups
Push-ups
630p: Coach Charity's New Saturday Night Class
I saw Rope Climbs.... I'm not sure what else!
Temecula, CA offers a number of different CrossFit experiences. Incinerator tries to challenge its clients to treat their membership as an opportunity to train and improve in every facet of their life. This blog incorporates our community messages, workouts of the day (WODs), and important events.
Friday, July 31, 2015
Wednesday, July 29, 2015
Thursday, lifting day
Do the following complex EMOM for 20 minutes changing weights if you want and if you have time:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch
Tuesday, July 28, 2015
Next two days
Wednesday:
For 12 rounds
1 1/2 minutes of work
Rest 30 seconds
10 medicine ball cleans
6 tuck jumps
3 bodyweight deadlifts
Thursday;
100 Overhead Squats for time (115/80)
Kalsu style EMOM perform 3 hang power snatch
Monday, July 27, 2015
Sunday, July 26, 2015
Sunday, July 19, 2015
Week of July 20-24
Monday:
5 Rounds for time:
30 Double-Unders
20 Push-ups
10 GHD Sit-ups
Tuesday:
"Velvet Dagger"
400m Walking Lunge
Wednesday:
5 rounds for maximum distance each round of:
5 minutes of rowing
5 minutes of rest
Thursday:
Every minute on the minute for 30 minutes alternate between:
5 Deadlifts (185/125)
3 Front Squats (185/125)
3 Jerks (185/125)
Friday:
(We may have a modified schedule due to the CrossFit Games. Please stay tuned)
"Brenton"
5 rounds for time:
100ft Bear Crawl
100ft Broad Jump
5 Rounds for time:
30 Double-Unders
20 Push-ups
10 GHD Sit-ups
Tuesday:
"Velvet Dagger"
400m Walking Lunge
Wednesday:
5 rounds for maximum distance each round of:
5 minutes of rowing
5 minutes of rest
Thursday:
Every minute on the minute for 30 minutes alternate between:
5 Deadlifts (185/125)
3 Front Squats (185/125)
3 Jerks (185/125)
Friday:
(We may have a modified schedule due to the CrossFit Games. Please stay tuned)
"Brenton"
5 rounds for time:
100ft Bear Crawl
100ft Broad Jump
Sunday, July 12, 2015
Week of July 13-18
Monday:
5 Rounds, each round for time
5 Bench Press (heaviest you can do unbroken) weights may vary each round
12 GHD Sit-ups (if you did not do 10 last week then you're doing 10)
15 Pull-ups (do your best to do these unbroken)
Tuesday:
For time:
40 Wall Balls
5 Rope Climbs
Run 400m
40 Wall Balls
50 Double-Unders
Run 400m
5 Rope Climbs
40 Wall Balls
50 Double-Unders
Wednesday:
5 AMRAPs
Each AMRAP is 3 minutes of work with a 1 minute rest in between
3 Burpees
5 Push-ups
7 Squats (no weight, no barbell)
9 Kettlebell Swings
Thursday:
2014 CrossFit Games Double "Grace"
For Time:
60 Clean & Jerk (135#/95#)
Hero WoD Friday:
3 rounds for time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 135#/95#
5 Rounds, each round for time
5 Bench Press (heaviest you can do unbroken) weights may vary each round
12 GHD Sit-ups (if you did not do 10 last week then you're doing 10)
15 Pull-ups (do your best to do these unbroken)
Tuesday:
For time:
40 Wall Balls
5 Rope Climbs
Run 400m
40 Wall Balls
50 Double-Unders
Run 400m
5 Rope Climbs
40 Wall Balls
50 Double-Unders
Wednesday:
5 AMRAPs
Each AMRAP is 3 minutes of work with a 1 minute rest in between
3 Burpees
5 Push-ups
7 Squats (no weight, no barbell)
9 Kettlebell Swings
Thursday:
2014 CrossFit Games Double "Grace"
For Time:
60 Clean & Jerk (135#/95#)
Hero WoD Friday:
3 rounds for time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 135#/95#
Tuesday, July 7, 2015
Week after July 4
In addition to 5am with coach Doc Seeforth, we are pleased to announce that coach Brock is going to run 7am and 8:15am. Please let me know if you are interested in any of these class times so we can put them on the schedule. Have a great day!
Monday:
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings (1.5/1)
12 Pull-ups
Tuesday:
5 Rounds for time of:
15 Box Jumps (24"/20")
10 Burpees
5 Clean & Jerks (70% 1 rep max)
10 GHD Sit-ups
Wednesday:
AMRAP 20 Minutes of:
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
20 Hip Extensions
Thursday:
Power Snatch
3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets
Friday:
"PK"
5 Rounds for time of:
10 Back Squats (225#/155#)
10 Deadlifts (275#/185#)
Run 400m
Rest 2 Minutes
Monday:
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings (1.5/1)
12 Pull-ups
Tuesday:
5 Rounds for time of:
15 Box Jumps (24"/20")
10 Burpees
5 Clean & Jerks (70% 1 rep max)
10 GHD Sit-ups
Wednesday:
AMRAP 20 Minutes of:
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
20 Hip Extensions
Thursday:
Power Snatch
3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets
Friday:
"PK"
5 Rounds for time of:
10 Back Squats (225#/155#)
10 Deadlifts (275#/185#)
Run 400m
Rest 2 Minutes
Subscribe to:
Posts (Atom)