W.O.D. – Workout of the Day

Mobility

Shoulder distraction Drill

Banded Hip Drill

WOD

10 HR Pushups

20 Alternating Jumping Lunges

400m run

4 Rounds

Announcements

• This weekend, come support some of your coaches and fellow athletes at the 2014 Left Coast Invitational, held at SDSU.  For more information CLICK HERE
• No ATG on Saturday

WOD

8 Burpee Broad Jumps (6’/4’)

10 HSPU

12 Pullups…

SWOD

Week 6 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than …

Skill:  Ring Muscle Ups (10 mins)

WOD

AMRAP 6 min

10 Ring Dips

12 Power Snatches (95/65)

rest 2 min

AMRAP 6 min

10 Ball Slams (30/20)

12 Push Presses (95/65)

SWOD

Bench Press: 15 min to find 1RM

TEAM WOD

Teams of 3*

20 cal row

15 KB Swings (70/53)

10 Burpee Box Jumps (24/20)

3 “Team Rounds”

*One person at a station, you will rotate stations after each teammate …

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more

SWOD

Clean and Jerk: 20 min to find 1RM

WOD

10-1 Toes to Bar

1-10 OHS

Rx: 135/95

RxA: 155/115

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more

SWOD

Week 6 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps …

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more

WOD

800m run

10 Toes to Bar

15 Front Squats (155/115)

3 Rounds for time

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more

SWOD

Week 5 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps …

Announcements

• CrossFit 858 now carries PurePharma O3 Fish Oil!!  CLICK HERE to read more