WOD

General Warm-up Then… Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% x 3 Then.., In teams of two, alternating…

General Warm-up Then.., 30min of Moderate Cardio. Every 3min. Complete: 30 Double Unders 15 Sit-Ups *Pick any cardio piece you like for today. *About 60% effort on the cardio Rest 5 min For Time: 100 Ball Slams 30/20 *Go unbroken for as long as possible! 8 HSPU every time you break 😉 Finish with 200m…

General Warm-up Then.., Clean warm-up Then.., 12min. to Build up to a heavy Hang Squat Clean Then.., EMOM x 10min. 5 Deadlifts at 65-70% of 1RM Then.., For Time: 21-15-9 Alt. DB Snatches 50/35 Push-Ups immediately into; 9-15-21 DB Power Cleans *10/7 Cal Assault Bike after each set I need you to move quick on…

General warm-up B Then.., Snatch High Pull + Muscle Snatch + Power Snatch. 1 Set every 90sec x 6sets (building load throughout sets) Then.., 20min. AMRAP: 5 Bench Press 185/100* 1 Rope Climb 15 Wall Balls 20/14 200m Run *Floor press 10 reps *Rx+ 30/20# ball

General warm-up 10min. EMOM: (In the same minute) 10/8/6 KB Swings 53/36 10/8/6 Burpees Then…, Establish (New) 1RM Front Squat Then.., 15min. AMRAP: With a partner Alt Rds 1:1 7 Cal Assault Bike 7 DB Thrusters 35/25 7 TTB Extra: 10min. to finish: 40-30-20-10 DB/KB Bent Over Row 88/70/50/35 80-60-40-20 Russian Twists

Leg and Booty Day 🙂 EMOM x 30min: (5 Rounds) Min 1: 12/10 Cal Row Min 2: 40sec of DB Front Squats Min 3: 12/10 Cal Bike Min 4: 40sec of Lateral Lunges Min 5: 40sec. of HEAVY russian KB swings Min 6: Rest *(2) 40/30lb DBs for the front squats *(1) 40/30lb DB held…

Regular Saturday classes. Saturday’s barbell for boobs WOD. General Warm-up Then.., 6 min max meter row – alt however you choose Rest 2min For time 2 rounds of 100 Double unders 50/40 Bike Cal Grace ( 30 clean and jerks) 135/95

Save the Date: CrossFit Glendale Barbell For Boobs Partner event!!  Barbell for Boobs In-House Fundraiser: Saturday, October 20, 2018 Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. CFG has raised over $60,000 – last 5…

Row 500m 20 Empty Bar Muscle Snatch 20 Behind the neck Empty Bar Snatch Push Press 20 Empty Bar OHS Then.., Snatch Grip Deadlift 3030, 5,5,5 (low load) – focus on setting up your positions for Power snatch. Then.., Power Snatch build to a 1rm Then.., 10min. to get as far as possible… 10-20-30-40-50 Overhead…

Save the Date: CrossFit Glendale Barbell For Boobs Partner event!!  Barbell for Boobs In-House Fundraiser: Saturday, October 20, 2018 Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. CFG has raised over $60,000 – last 5...