W.O.D. – Workout of the Day

Please join us at the “Rumble in Paradise” Competition at CrossFit Elysium.

CrossFit Elysium is located at: 4575 30th St San Diego, CA 92116

Here are the timeline and heat schedules:

Timeline (approximate):
0700-0730: registration
0730-0800: briefing
0800-0900: …

SWOD: Strict barbell press 8/8/8/8/8

WOD:

AMRAP in 18 min

200 m run

10 KB swings (53#/35#)

10 KB SDHP

10 Box Jumps (24″/20″)

Reminders:

• Don’t forget: We have an ongoing referral program.  For each person that you refer and signs up, you get $20.00 off next month’s dues.  No limit on the number of people you can refer!!
• Thursday and Friday are mandatory

Reminders

• Don’t forget: We have an ongoing referral program.  For each person that you refer and signs up, you get $20.00 off next month’s dues.  No limit on the number of people you can refer!!
• Try THIS Paleo Pesto Sauce…

Don’t forget:  We are CLOSED this Saturday for the “Rumble in Paradise” Please join us at CrossFit Elysium and support the athletes competing!!

SWOD:

A1) Dumbbell or Kettlebell walking lunge, 18 steps x 4 sets

A2) Max kipping pullups …

Upcoming Holiday Schedule and Late Policy Changes

On the Paleo Diet?  Miss pasta?  Try this recipe: Paleo Spaghetti Squash

SWOD: Hang clean and jerk 4/4/4/4/4

WOD: 

–AMRAP in 4 min-…

REMINDER: We are CLOSED next saturday, November 12.  We wil be attending the “Rumble in Paradise” Throwdown at CrossFit Elysium.  Please come and support our 17 athletes as they try their hand in their first CrossFit competition!  Don’t forget …

SWOD: Strict barbell press 10/10/10/10

WOD: 

40 double unders

200m run

30 double unders

200m run

20 double unders

200m run

10 double unders

200 m run

-for time

SWOD: 

A1)Overhead squats 6/6/6/6/6

A2) Couch stretch 40 seconds on each leg x 3 sets

WOD:

AMRAP in 6 min

6 Push ups

9 KB swings (53#/35#)

Some more pics from Halloween at CrossFit 858

WOD:

AMRAP in 12 min

15 Thrusters (65#/45#)

5 Chest to bar Pull ups

15 Static lunges

5 Burpees