TIM'S GYM

WOD

Overhead Press

5-5-5-3-1

3 rounds for time:

95 lb clean x 10

95 lb front squat x 10

95 lb push press x 10

95 lb back squat x 10

Sled Pull (225lbs for 50 meters)

10 pullups

New Years Schedule

The New Years schedule will be as follows.  Monday Dec. 31 we will be open for the 1:00 p.m. class and closed for the evening classes.  We will be closed all day New Years day.  Please arrive slightly early or right on time if you want to attend the 1:00 p.m. class because the gym (Encinitas Boxing and Fitness) closes at 1:00 but we will remain open for our training.

Check out some of these videos.  They apply more now than ever before.  After you watch one there is a menu with several others.

WOD

TGU
3x3 @ 20kg
Shoulder Press
3-3-3-3-3

3 rounds for time
25 pullups
25 ring dips
1 rope climb
50 squats

WOD

Snatch
1-1-1-1-1-1
Use 80% of your one rep max- focus on proper form with minimal rest between sets

3 rounds for time
10 Kb clean and push press per arm
20 push ups
15 GHD sit-ups

The New Years Eve/Day schedule will be as follows.  We will be open for the 1:00 p.m. class on New Years Eve and closed for both the kids and adult evening classes.  We will be closed all day New Years Day.  We will be open for this Saturdays FREE workout though so join us for some more hard work before the holiday.

We don't have snow here in sunny San Diego so we have to make sweat angles.  Of course you have to work up a sweat first.

WOD

Deadlift
3-3-3-3-3

5 rounds for time:
10 db push press
10 squat
10 situp
10 burpee
10 pullup
10 kb swing

WOD

Clean + Push Press + Push Jerk
2-2-2-2-2
Use a weight that is heavy but manageable

4 rounds for time of:
15 box jumps
15 L pull-ups
15 ring push-ups
15 sit-ups

We will be open today for our 1:00 p.m. training session but closed for the evening classes at 4:00 and 5:00.  We will be closed all day Christmas.  Happy Holidays!

Saturday

Come on down for this Saturdays FREE workout.  It should be pretty fun so bring a friend or family member so you can earn your Christmas dinner.

WOD

One Legged Squat

3-3-3-3-3

"Linda"

10-9-8-7-6-5-4-3-2-1 of the triplet

1.5x bodyweight deadlift

1x bodyweight bench press

.75x bodyweight full squat clean

Perform 10 deadlift, 10 bench, 10 clean, then 9 deadlift, 9 bench, 9 clean...down to 1.

Then

Kipping Pullups 2x max reps

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Check out Mason's 25 kg. snatch HERE

Congratulations to Andy and Mason Levy for hitting new PR's in there snatch and squats yesterday in our Kids class.  Your hard work shows!

WOD

Power Snatch

3-3-2-2-1-1

3 Rounds for time

20 Kettlebell Swings (1.5 pood)

15 Box Jump (24 in. box)

10 L pull-ups

WOD

3 Rounds for time

Overhead Squat x 15 (95 lb.)

Burpee x 15

Ring Dip x 15

WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

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WOD

"Angie"

For time

100 pull-ups

100 push-ups

100 sit-ups

100 squats

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Saturday Class

Come on down for a FREE workout every Saturday at 9:30 a.m.  It's FREE for all so bring friends family and neighbors! 

WOD

Power Clean
1-1-1-1-1 (work up to near max weight for singles)

Power Clean + Push Press + Push Jerk
1-1-1-1-1 (Less weight than Power clean of course)

6 rounds for time
10 pullups
25 squats
15 sumo deadlift high pull (75lbs)

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WOD

"Heavy Fran"

15-12-9 reps of

135 lb. Thruster

40 lb. weighted pull-ups

if Heavy Fran is out of the question perform Fran or a scaled Fran.

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WOD

Front Squat

3-3-3-3-3

Snatch

Work your way up to a heavy single

Clean and Jerk

Work your way up to a heavy single

WOD

"Kelly"

5 Rounds for time

Run 400 Meters

30 Box jumps (24 in. box)

30 wall ball shots (20 lb. ball)

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Schedule Change

Please check out the Class Fee and Schedule link to the left to see our updated schedule.

WOD

Todays FREE workout will be held at 9:30 a.m. at CrossFit Encinitas.  Hope to see you there.

WOD

Row 5K

or Run 5K if a rower is not available.

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WOD

CrossFit Total

1 rep max of

Overhead Press

Back Squat

Deadlift

Add up the total number of pounds from the three lifts and that is your score.  Make sure and do plenty of warm-up sets before attempting a 1 rep max.

Remember to check out our DECEMBER SPECIAL!

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WOD

3 rope climb

21 wall ball

2 rope climb

15 wall ball

1 rope climb

9 wall ball

for time

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WOD

Front Squat

3-3-3-3-3-3

3 rounds for time

30 double unders

20 pull-ups

10 burpees

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WOD

50 squats
10 pushups
40 squats
20 pushups
30 squats
30 pushups
25 knees to elbows
25 DB Push Press
25 knees to elbows
25 DB Push Jerk
20 Burpees