• Home
  • START HERE: Your First step
  • ABOUT
  • Schedule
  • WODs
  • Contact

Surf Athletics CrossFit

Best CrossFit in Torrance

  • Home
  • Overview
  • Features
  • Pricing
  • Testimonials
  • FAQs
  • Sign Up
You are here: Home / WODs

Dec 17 2020

WOD 12.17.20 Thursday

WARM-UP
AMRAP x 6 MINUTES
8 Barbell Clean Deadlifts
8/8 Slow Tempo Elbow Punches
8 Lunge + Twist + Kang Squats
100m Run


STRENGTH
5 SETS*
10 Bench Press
10 Strict Pull-Ups

*Keep weight moderate.

-Rest as Needed b/t Sets-


WOD
3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps (30/24)|(24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

 

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 15 2020

WOD 12.16.20 Wednesday

Warm up
3x
Run 200m
10 Hip Bridge
10 Froggers
:30 lunge stretch

Stamina Squats
EMOM 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

Olympic Technique
6 Sets:
Snatch Deadlift to Knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches

Rest as needed between sets.
Complexes do not need to be unbroken, however, let’s move with a purpose.

“Eighteen Wheeler”

AMRAP 18:
18/15 Calorie Erg Bike
15 Wallballs (20/14)
12 DB Snatches (50/35)
9 Toes to Bar

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 14 2020

WOD 12.15.20

WARM-UP
2 SETS
25ft Toe Walks
25ft Heel Grabs
25ft High Knees
25ft Butt Kickers
25ft High Skips
25ft Broad Jumps

Into…

2 SETS
10 Slam Ball Deadlifts
10 Slam Ball Alt. Reverse Lunges
10 Up-Downs

Into…

400m Group Run


WOD
FOR TIME*
40 Slam Balls (30/20)|(20/10)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
1 Mile Run
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls

*Weight vest optional


COOLDOWN
FOR RECOVERY
5:00 Calf and Plantar Smash

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 13 2020

WOD 12.14.20

WARMUP

400m run or row

1:00 ea. Lunge Stretch

3x

10 Good Morning
10 Walking Lunges
10 Ring Curls


STRENGTH

5 Sets
Deadlift- find your 2RM
5-5-3-2-2-2


ACCESSORY WORK

A. 3 RNFT – all quality reps
8ea. 1-arm DB Row
10 Lat PullDown

*5min BURN: Seated Band Row

B. 3 RNFT – all quality reps
10 DB Curls
8 ChinUps

*5min BURN: Ring Curls

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 10 2020

WOD 12.11.20 Friday

WARM-UP

3 ROUNDS
20m Side Shuffle
25 Jumping Jacks
20m Side Shuffle
10 Slow Air Squats


STRENGTH

FRONT SQUAT -EVERY 2:00
1×5 @Mod
1×5 @Mod-Heavy
1×5 @Heavy
1×5 @Heavy+


WOD

5 SETS -EVERY 2:00
20 Front Squats (75/55)|(45/35)
Max 20m Shuttle Runs in Remaining Time…

-Rest 1:30 b/t Sets-

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 09 2020

WOD 12.10.20 Thursday

WARM-UP

2:00 Cardio your Choice

into…

2x
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs


PUSH x PULL STRENGTH

EMOM 14
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 – :50 Double DB Bent Over Row


PUSH x PULL WOD

AMRAP 3
Max Double DB Up-Down

–rest 1 min–

AMRAP 7
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides

–rest 1 min–

AMRAP 3
Max Double DB Up-Down

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 08 2020

WOD 12.9.20 Wednesday

Warm up

Run 400m
+
EMOM 3
6 Burpees into Max Single Unders


Strength

5 sets (on the 3:00’s)
8 Back Squats


WOD

For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 1-arm DB Power Snatch
Partition However You’d Like

(20 min cap)

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 07 2020

WOD 12.8.20 Tuesday

WARM-UP

AMRAP  5 
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees


STRENGTH

EMOM  3
5 High Hang Power Clean

-REST 1 min-

EMOM  4
4 Hang Power Clean

-REST 1 min-

EMOM 5
3 Power Cleans

*Increase weight every round. Start light and build to moderate.


WOD

AMRAP  6
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar

-Rest 2:00-

AMRAP  6
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 06 2020

WOD 12.7.20 Monday

WARM-UP

1:00 Perfect Kang Squats

Into…

2 ROUNDS
10 Barbell Good Mornings
10 Alt. Step-Back BB Lunges
10 Reverse Crunches (lying knee tucks)
10 Alt. Scorpion Stretch
10 push ups
:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the bench press with some load!

STRENGTH

Bench Press
5-5-4-3-2-2
*Deload Week Prior to Retest of 2RM Next Week — Move Well!

WOD

4 SETS
AMRAP x 3 MINUTES
12 Deadlifts (185/135)|(135/95)
24 Sit-Ups

-Rest 1:00 b/t Sets-

*Start each AMRAP where you left off.

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

Dec 03 2020

WOD 12.4.20 Friday

WARM-UP

4 SETS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Hip bridge w/ mini-band
:15 Active Bar Hang
:15 Top of Ring Dip Hold


STRENGTH

DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.


WOD

4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-


COOL DOWN

FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

Go ahead, Share this:

  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to print (Opens in new window)
  • Click to email this to a friend (Opens in new window)
  • Click to share on Pocket (Opens in new window)
  • Click to share on instagram (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)

Written by Coach_Monica · Categorized: Daily WOD

  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • 5
  • …
  • 149
  • Next Page »

Recent Posts

  • WOD 1.18.21 Monday
  • WOD 1.15.21 Friday
  • WOD 1.14.21 Thursday
  • WOD 1.13.21 Wednesday
  • WOD 1.12.21 Tuesday

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 283 other subscribers

Archives

Categories

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org

Surf Athletics CrossFit

22230 Palos Verdes Blvd.
Torrance, CA 90505
(310) 738-4598
Monica@SurfAthleticsCrossFit.com

Contact US

CrossFit Journal: The Performance-Based Lifestyle Resource

  • Home
  • START HERE: CrossFit On-Ramp
  • Contact
  • What is CrossFit?
  • Facebook
  • Back to Top

Copyright © 2021 · Altitude Pro Theme on Genesis Framework · WordPress · Log in

Another PushPress Powered Gym - v.1.6.6
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.