0679:

WU: Ready in 10 – 10 minutes skill
WOD: EMOM 14 Minutes
• 2 Hang Power Clean
• 8 squats
• 12 mt climbers
STRENGTH: B. Squat 2X5 70% 2X5 80% 2X5 90%
GA: 2 hpc, 5 squat, 8 mt climber

0673:

WU: 5 to warm 5 to get ready.
WOD:
#1- 6 min amrap
• 6 pull ups
• 1 burpee
• 6 TTB
• 20 squats
Rest 2 minutes
#2 – 12 minute Amrap
• 6 f. squats 135/95
• 200 m run
• 6 b. squats
STRENGTH: Press 2X5 70% 2X5 80% 2X5 90%

0668:

WU: 10 minutes prep – 30 minutes C&J – 20 minute strength

WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.

  • 30 minute time block: C&J (split) 10X1 (partner on a bar)

 

STRENGTH: B. Squat 2×4 65% 2×4 75% 2×4 85%

0662:

Don’t forget the SoCal regional this weekend at the Del Mar Fairgrounds. That is right next door to the box. Check it out Friday-Sunday.

WOD/WU13 MINUTES WORK:

  • 5 sec HSH
  • 10 m bear crawl (out gym)
  • 10 m broad jump burpee (in gym)
  • 20 m walking lunge (hands on head)

 

STRENGTH: Press – 2×6 60% 2×6 70% 2×6 80%

B. Squat 2×6 60% 2×6 70% 2×6 80%

0655: 5:15am start. Lulu Lemon Team Sale Monday/Tuesday

Wake up everybody! 5:15 starts in the morning. Lets get in there and get to work get it all wrapped up in :45. Also, don’t forget to get out to Lulu Lemon in the Carlsbad Forum for our 2120 team sale. 

WU: 5 minutes on the clock – 5 kbdL, 6 push ups, 10 m w. lunge, 20 SU.

WOD: 13 Minute amrap

  • 12 Kb SDHP 53/35
  • 8 pull ups (strict is good?) you decide.
  • 20 UB DU’s or 40 UB SU Failure = 5 burpee buy in. d

STRENGTH: B. Squat 2×8@50% 2X8@60% 2X8@70%

GA: 12 kb sdhp, 3,5,6 pull ups, 25 SU

0649:

Attention all CrossFit 2120 members, US CrossFit is holding a fundraiser Wod for a dear friend in need of our help. Please visit the flyer above for all the details. We will also have a signup on our whiteboard for those of you that would like to participate. Our usual 9am class time will also still run this coming Saturday.

WU: 8 minutes: 8 squats, 4 strict push ups, 10m walking lunge 100m run

  • 3 or 5RM DL (14 minutes)
  • 3/5RM Press (14m)
  • 3/5 b. squat (14m)

Get in and get that new number on the wall.