CrossFit WOD, August 15, 2018

Aug 15th

Weightlifting
Metcon (Weight)
Power clean + Hang clean + Jerk
Power clean and jerk (2-2-2-2-2-2)

Metcon
Ham Sandwich (Time)
50 Wall Balls 20/14
25 Deadlifts 225/155
50 Wall Balls
*EMOM 4 burpees

CrossFit WOD, August 14, 2018

Aug 14th

Skill
Metcon (Time)
6x 200m Run

Alternate with a partner.

Metcon
Metcon (AMRAP – Rounds and Reps)
4min amrap:15 Burpees and Ball slams

*Rest 1 min

4min amrap: 12 Burpees and KBS

*Rest 1 min

4min amrap: 9 Burpees and Pull ups

CrossFit WOD, August 13, 2018

Aug 13th

Weightlifting
Metcon (Weight)
Power snatch + BTN snatch grip push press + OHS
Metcon (Weight)
6×2 Power snatch +OHS

Metcon
Metcon (Time)
Run 800m
50 Shoulder to Overhead 135/95#
Run 800m
100 Sit ups

L1 scale weight and enforce 16min time cap.

CrossFit WOD, August 10, 2018

Aug 10th

Skill
Metcon
KB work:
Deadlifts
Swings
Cleans
Press
Snatch

Coach lead. All single arm.

Metcon
Metcon (Time)
For time:
25 BW back squat
50 Burpees
25 BW deadlifts
50 KBS 53/35#
Metcon (Time)
For time:
25 Back squat (50% of 1RM)
50 Burpees
25 Deadlifts
50 KBS

I Hate Running. So I Ran a Half Marathon.

written by Coach Ashley

I hate running. Running in the sunshine, along the bay, on holidays, in the cold or rain…I hate it. I successfully avoided it for the majority of my life. I played softball through college and I wasn’t what you would consider a “power hitter” so 60ft (the distance from home plate to first base) was the extent of my running.
Until this past November.
“I did something dumb….I signed up to run a half marathon” is how I started the email to Josh when I asked him for help putting together a training plan for the run in April. I can’t tell you what possessed me to sign up in the first place. Immediately after I clicked the register button I was afraid of the task that I just committed to. 
 
With a ton of help and encouragement from Josh I started running. I built up to running three days a week and kept doing crossfit on the other days. Every day I was scheduled to run I dreaded it but was always happy when I finished. About half way through my training I noticed a couple of things. 1. I started to say I’m proud of myself. 2. If I don’t stop running, I won’t stop running. My last long training run before the race was 12 miles and I didn’t walk any of it. I’m proud of that.
 
I ran in the sunshine, along the bay, on holidays, in the cold and in the rain….I did it. I logged miles and hours of running. I got better. I still don’t enjoy running but, I ran a half marathon.
 
What I learned: 
*Be proud of yourself.
*Never say never. I said I would never run that far….whoops. 
*Try something new, it could be awesome. 
*Running would have been a lot tougher without crossfit. Mentally and physically crossfit prepared me well for running 13.1 miles. 

CrossFit WOD, August 9, 2018

Aug 9th

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

30 min time cap.

CrossFit WOD, August 8, 2018

Aug 8th

Weightlifting
Metcon (Weight)
Snatch complex:
High pull + power +hang squat

Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

L1 scale weight.

CrossFit WOD, August 7, 2018

Aug 7th

Skill
Metcon
7 minute stations:
10 Toes to Rings and 20sec L Tuck Hold

100ft Plank Gliders and 5 Dips (matador or rings)

Metcon
Metcon (AMRAP – Rounds and Reps)
18min partner AMRAP:
50 Double Unders
15 Pullups
15cal Bike

Partners alternate each movement. R1= P1 DU P2 Pull ups P1 Bike R2= P2 Du P1 Pull ups P2 Bike….
Metcon (AMRAP – Rounds and Reps)
18min partner AMRAP:
100 Single Unders
15 Pull-ups (banded or jumping)
15cal Row

Partners alternate each movement. R1= P1 SU P2 Pull ups P1 Row R2= P2 SU P1 Pull ups P2 Row….

CrossFit WOD, August 6, 2018

Aug 6th

Weightlifting
Metcon (Weight)
Clean +split jerk +front squat +split jerk

Metcon
Metcon (Time)
4 Rounds of:
10 Hang Squat Cleans 135/95#
10 HSPUs
Metcon (Time)
4 Rounds of:
10 Hang Squat Cleans 95/65#
10 HR push ups