W.O.D. – Workout of the Day

Announcements:

• CrossFit 858 and other local gyms are proud to join forces with CrossFit Kids HQ to help Empower Charter School get off the ground.  Empower Charter School will be located in the Linda Vista neighborhood of San Diego.

WOD:

AMRAP in 25 min

800m run

30 Double unders (Sub = 75 single unders)

20 Wall ball shots (20#/14#)

10 Burpees

SWOD: Power cleans 6/6/6/6/6

WOD:

Tabata Row

Rest 2 min.

Tabata Sit-ups

Rest 2 min

Tabata Push-ups

Mobility: 

A1) Bottom-up him mob. 1 min each leg x 2 sets

A2) Shoulder dist. drill 1 min each arm x 2 sets

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger …

Announcements:

• We will be running a new schedule as of today:

• 5pm WOD will be replaced with “Booty Burning Biking” Indoor Cycling with Coach Vince.  Please wear spandex cycling attire and shave all legs per Coach Vince’s request

Announcement:

• We are now offering 4pm class M-F!
• Cleaning policy:  We now have commercial grade disinfectant for use in the gym.  Like a “globo gym”, please wipe down ALL equipment you touch (bar, pullup bars, KB’s, ANYTHING) after

Announcement:

• We are now offering 4pm class M-F!
• Cleaning policy:  We now have commercial grade disinfectant for use in the gym.  Like a “globo gym”, please wipe down ALL equipment you touch (bar, pullup bars, KB’s, ANYTHING) after you

SWOD: Unbroken hang cleans 10/10/10/10

WOD: 

50 Burpees

20 Front squats (135#/95#)

-2 rounds for time-

Announcement:

We are now offering 4pm class M-F!

SWOD: Split Jerks 4/4/4/4/4

A1) Single arm KB/DB bent over rows 10/10/10/10

A2) Strict HSPU, max. unbroken reps x 4 sets

Announcement:

We are now offering 4pm class M-F!

Mobility: 

A1) Wall Squat 2 min x 2 sets

A2) Couch Stretch 1 min each leg x 2 sets

WOD:

800m run

1 Round of “Cindy”

600m run

2 Rounds …