WOD

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...

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...

*If you can get to class early then do so so you can thoroughly warm-up. Please, use common sense when performing 1RM lifts this week. Do not get under a bar without a coach or experienced spotter guiding you. Safety first. General Warm-up Then.., Every 2min for 12min: 25sec – Bike/row/ski/versa/runner sprint + 6-8 Burpees…

Every 2 mins for 12 mins: 20 sec Bike sprint + :30 FLR Hold Then…, Front Squat 32X1; 6,6,5,5- maintain strict tempo Superset w/ Single Leg Deadlift 10 on EACH leg superset , Seated Single Arm Kettlebell Press 31X1; 6reps e/s 3-4 sets 15sec Ring Dip Support 200m SA OH carry 20sec Handstand Hold

General Warm-up Then…, Complete Five Sets Of: Row 500m @ 80-85% Effort Rest :90 or while partner works. Then…, 10min. to finish… 100 Slam Balls 30/20 *Catch the bounce on every rep. Every time you take a rest break, you owe me 5 toes to bar. Then…, Complete Five Sets Of: Row 500m @ 80-85%…