DogTown CrossFit | WOD's

WOD for May 19, 2013

No Classes Today Due to the SoCal CrossFit Games Regionals

Regular Schedule Resumes Monday

WOD for May 18, 2013

No Classes Today Due to the SoCal CrossFit Games Regionals

Regular Schedule Resumes Monday

WOD for May 17, 2013

Only 6:30am, 7:30am & 12:30pm Classes Today!

4 Sets:

Shoulder Press 3-5 Reps Tempo 20X1

Rest 1-2 min

In Teams of 3 or 4:

500m Row

20 pull-ups

20 burpees onto a plate

20 Thrusters 95/65

400m Run

*You can't move on to the next station until the person in front of you has cleared that station

WOD for May 16, 2013

ALL LEVELS

10 min AMRAP:

10 No Push-up Burpee Box Jump (step down),

300m Run

Rest 3 min

10 min AMRAP:

10 Wall Balls,

30 Double Unders,

12 Weighted sit-ups

Rest 3 min

10 min AMRAP:

6 Pull-ups,

8 DB Push Press,

10 DB Front Squat,

WOD for May 15, 2013

ALL LEVELS

4 Sets:

2 min AMRAP-

10 Thrusters (95/65),

8 Pull-ups

Rest 3 min

Rest 5 min

4 Sets:

400m Run @ 90%

Rest/Walk 3 min

==========================

Level One

Front Squat Review

4 Sets:

5-6 Reps Tempo 20X1

Rest 1-2 min

4 Sets:

400m Run @ 90%

Rest/Walk 3 min

WOD for May 14, 2013

ALL LEVELS

A-1) 4 Sets: Deadlift 4-5 Reps

Tempo 2121

Rest 15 sec

A-2) Strict Dip 5-7 Reps

Tempo 20X1

Rest 1-2 min

15 min AMRAP:

8 Burpees,

10 DB Push-Press,

12 Mountain Climbers,

300m Run

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Level One

Deadlift Review

3 Sets: 6-8 Reps Tempo 2121

Rest 30 sec

5-10 Push-ups

Rest 1 min

15 min AMRAP:

10 DB Push-Press, 20 Mountain Climbers, 300m Run

WOD for May 13, 2013

ALL LEVELS

Back Squat 5-4-3-2

Tempo 30X1

Rest 1-2 min between sets

EMOM for 20 min:

Odd: 8 KB Swings, 6 No push-up burpee,

Even: 5 Goblet Squats, 25 Double Unders (or single unders until 30 sec is up)

______________________________

LEVEL ONE

KB Swing Review

EMOM for 20 min:

Odd: 8 KB Swings, 6 No push-up burpee,

Even: 5 Goblet Squats, 25 Double Unders (or single unders until 30 sec is up)

WOD for May 10, 2013

ALL LEVELS

Wedding Workout For Omid & Claudia!!!!!!

Partner Workout

--Start by getting to the church

P1: 600m Run, P2: 600m Run

--Strong devotion with sitting, standing and lots of hallelujahs - 80 Jumping Air Squats"

--Wedding bells - 70 Kettlebell Swings

--Present the ring - 60 Ring Dips (scale regular dips)

--Reception…time to get down and party - 50 Burpees

--Bouquet toss - 40 Wall Balls

--Honeymoon…bochickabowbow - 30 DB Snatch

-Back to work...400m Run

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LEVEL 1

Hollow/Open, Pull-ups, Kipping

3 Rounds:

400m Run

12 Pull-ups

25 Air Squats

WOD for May 9, 2013

ALL LEVELS

Snatch

Build to a heavy/Technique work in 20 min

1 mile run @ 90%

===========================

Level One

Hang Power Snatch Review

Technique Work

1 mile run @ 90%

WOD for May 8, 2013

ALL LEVELS

4 Sets:

A-1) Front Squat

4-5 Reps Tempo 22X1

Rest 30 sec

A-2) Bent over DB Row 6-8 per arm

Rest 1 min

8 Min AMRAP

5 DB Power Cleans

6 DB Front Squats

7 DB Push Press

every time u put the weights down you do 5 Nurpees

Rest 3 min

800m Run

======================================

Level One

Deadlift Review

3 Sets: 8 Reps Tempo 2121

Rest 1-2 min

4 Rounds:

15 Wall Balls

15 Burpees

15 Sit-ups

5/15/2013