1390:

IMG_1807

1390: Tuesday 8/30
RXwod: FT
8 DL 305/215
60 abmat sit ups
4 rope climbs
80 wall balls 20/14
4 rope climbs
60 abmat sit ups
8 DL
WOD: FT
8 DL
35 abmat sit ups
6 rope climb mod
5X10 wall balls
6 rope climb mod
35 abmat sit ups
8 DL

1389:

https://www.youtube.com/watch?feature=player_detailpage&v=AK3eRt2e7TU

1389: Monday 8/29
STRENGTH: Curtis P 6X5 (power clean, one lunge on each leg, push press)

WOD:

2:00 Max effort wall balls

2:00 Run 200m (remaining time is yours to rest)

1:00 Max effort wall balls

1:00 Run 100m (remaining time is yours to rest)

0:30 Max effort wall balls

0:30 Rest

0:30 Max effort burpees

1:00 Run 100m (remaining time is yours to rest)

1:00 Max effort burpees

2:00 Run 200m (remaining time is yours to rest)

2:00 Max effort burpees

1388: J.D. De Guzman Hero WOD. 8am,9am &10am

FREE TO THE PUBLIC. COME DOWN TO CROSSFIT 2120 AND HONOR J.D AND THE DE GUZMAN FAMILY.

SAN DIEGO – CrossFit gyms across San Diego will be honoring San Diego police Officer Jonathan “J.D.” De Guzman with a hero workout of the day named after him.

CrossFit created the “GS 24 Memorial WOD” in memory of De Guzman, who was a member of the SDPD elite gang suppression team and fatally wounded during a shootout in a Southcrest-area neighborhood in late July.

As listed on the CrossFit frequently asked questions, Hero WODs are named in honor of service member or law enforcement officers who died in the line of duty. The workouts tend to be long, heavy and taxing on the body.

On Saturday, August 27, people interested in participating in the workout should go to participating gyms.

“GS 24 Memorial WOD” consists of the following workout:

Teams of 2 – 4 rounds for time
800m run (Partner A)
50 wall balls (20/14) (Partner B)
50 alternating burpees (Partner A and B)
50 pull ups (split)
*Switch each round from Partner A to Partner B*
Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls while the other runs.

1387:

1387: Friday 8/26
Take 15 minutes to 2 rep OHS to 1 squat snatch
RXwod: Amrap 20
1 round Cindy
1 squat snatch 70% of above load
2 rounds Cindy
2 squat snatch
3 rounds Cindy
3 squat snatch……etc

Wod: Amrap 20
1 round – 3 pull ups, 4 push ups, 6 squats
1 power snatch
2 round – 3 pull ups, 4 push ups, 6 squats
2 power snatch
3 rounds 3, 4, 6
3 power scatch…..etc

1386:

1386: Thursday 8/25
STRENGTH: BB reverse lunges (f. rack) – 3X10 alternating steps
RXwod: FT
Buy In 10 rounds 10 DU + 5 push ups
Run 800 m
Accumulate 3 minutes Handstand hold
Run 400 m
Accumulate 3 minutes Ring Hold
Run 200
Accumulate 3 minutes plank hold (elbow + hands)

Wod: FGT
Buy In 6 rounds 10 SU + 3 HRPU
Run 800
Accumulate 2 minutes HSH or down dog
Run 400 m
Accumulate 2 minutes ring hold
Run 200 m
Accumulate 2 minutes plank hold