100319 – Friday

Thursday’s WOD:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Post time and scaling to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Announcements:

Our New Powerlifting Course and Endurance Course are here, as well as our next Nutritional Challenge are ready!

Our next Nutritional Challenge, a 60 day Nutritional Challenge will start Monday, April 5.

-We will have pre-Challenge meetings, a buddy system, movie viewings (think Food, Inc.) and a Paleo BBQ to help kick it off.

-There will be a nominal buy in to the Challenge. The male and female overall winners will be judged by the rest of the competitors, based on their overall improvements in body composition and workouts, logbook keeping (yes, you will be keeping logbooks!) as well as other attributes. Plus, the winners get a piece of the pot!

Looking to get a head start on the Nutritional Challenge? Visit www.paleoblocks.com!

Our Specialty Classes are also ramped up and ready to go! We will start the Powerlifting Course in early April, and the Endurance Course later in April. Both will provide specific training with a qualified Coach, and well as individualized training plans in these areas.

They are $150 each for current CFHV members, or $200 for non-members. The full schedule will be announced tomorrow. Be sure and register soon, as space is limited.

Finally…we are going to be fielding an Affiliate Team for the Affiliate Cup on May 8 & 9 in Irvine!!! We are very excited about being a part of this fun event.

To celebrate, we will be hosting an In-House CrossFit competition on Sunday, April 18. Everyone is invited to come and play/compete! We will have several WOD’s for those wanting to test themselves. Some people may only want to try one or 2 of them, some may want to try all 3. Mark your calendars now, because we want you there!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

40-30-20-10

Med Ball Clean

Push Ups

Post time to comments.

All Levels CrossFit

Skill: Thruster

9-15-21 “Unbroken”

Do each set unbroken with the same weight. Try to use at least your ‘Fran’ weight, if not more!

WOD:

WOD 2A from the SoCal Sectionals

4 Rounds for time:

9x Squat Cleans (135/95#)

Run ~40 Meters

6x Hand Stand Push Ups

Run ~ 40 Meters

Post time to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Announcements:

Our New Powerlifting Course and Endurance Course are here, as well as our next Nutritional Challenge are ready!

Our next Nutritional Challenge, a 60 day Nutritional Challenge will start Monday, April 5.

-We will have pre-Challenge meetings, a buddy system, movie viewings (think Food, Inc.) and a Paleo BBQ to help kick it off.

-There will be a nominal buy in to the Challenge. The male and female overall winners will be judged by the rest of the competitors, based on their overall improvements in body composition and workouts, logbook keeping (yes, you will be keeping logbooks!) as well as other attributes. Plus, the winners get a piece of the pot!

Looking to get a head start on the Nutritional Challenge? Visit www.paleoblocks.com!

Our Specialty Classes are also ramped up and ready to go! We will start the Powerlifting Course in early April, and the Endurance Course later in April. Both will provide specific training with a qualified Coach, and well as individualized training plans in these areas.

They are $150 each for current CFHV members, or $200 for non-members. The full schedule will be announced tomorrow. Be sure and register soon, as space is limited.

Finally…we are going to be fielding an Affiliate Team for the Affiliate Cup on May 8 & 9 in Irvine!!! We are very excited about being a part of this fun event.

To celebrate, we will be hosting an In-House CrossFit competition on Sunday, April 18. Everyone is invited to come and play/compete! We will have several WOD’s for those wanting to test themselves. Some people may only want to try one or 2 of them, some may want to try all 3. Mark your calendars now, because we want you there!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

40-30-20-10

Med Ball Clean

Push Ups

Post time to comments.

All Levels CrossFit

Skill: Thruster

9-15-21 “Unbroken”

Do each set unbroken with the same weight. Try to use at least your ‘Fran’ weight, if not more!

WOD:

WOD 2A from the SoCal Sectionals

4 Rounds for time:

9x Squat Cleans (135/95#)

Run ~40 Meters

6x Hand Stand Push Ups

Run ~ 40 Meters

Post time to comments.
Announcement: CrossFit High Voltage will be fielding an Affiliate Team to compete in the Regional Affiliate Cup this May 8&9 in Irvine. An Affiliate Team consists of at minimum 2 men and 2 women, 6 people total at most.

To celebrate, and help choose the team, we will be having our very first In House CrossFit competition!

Everyone is invited to do 1, 2, or all 3 of the WOD’s. It is going to be fun, competitive, and a great way to test yourself and start to add additional goals to your training. We want everyone to participate in our first In House ‘Rumble’!

Date: Sunday, April 18 @ CrossFit High Voltage. Full information to follow.

If you have plans of competing at the Games next year, or are just looking for that extra something to make you push a little harder and be accountable, this is the event!

Full details to come shortly…mark your calendars.

New Shirts are here. Get ’em while they last!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

21-15-9

SDLHP

Burpees

Sit Ups

Post Load and time completed to comments.

All Levels CrossFit

Skill:

Hang Power Snatch (working the scoop and vertical jump)

5-5-5-5

WOD:

21-15-9

DB Power Snatch

DB Renegade Man Makers

Sit Ups

Post Load and Time to comments.
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Announcements:

Our New Powerlifting Course and Endurance Course are here, as well as our next Nutritional Challenge are ready!

Our next Nutritional Challenge, a 60 day Nutritional Challenge will start Monday, April 5.

-We will have pre-Challenge meetings, a buddy system, movie viewings (think Food, Inc.) and a Paleo BBQ to help kick it off.

-There will be a nominal buy in to the Challenge. The male and female overall winners will be judged by the rest of the competitors, based on their overall improvements in body composition and workouts, logbook keeping (yes, you will be keeping logbooks!) as well as other attributes. Plus, the winners get a piece of the pot!

Looking to get a head start on the Nutritional Challenge? Visit www.paleoblocks.com!

Our Specialty Classes are also ramped up and ready to go! We will start the Powerlifting Course in early April, and the Endurance Course later in April. Both will provide specific training with a qualified Coach, and well as individualized training plans in these areas.

They are $150 each for current CFHV members, or $200 for non-members. The full schedule will be announced tomorrow. Be sure and register soon, as space is limited.

Finally…we are going to be fielding an Affiliate Team for the Affiliate Cup on May 8 & 9 in Irvine!!! We are very excited about being a part of this fun event.

To celebrate, we will be hosting an In-House CrossFit competition on Sunday, April 18. Everyone is invited to come and play/compete! We will have several WOD’s for those wanting to test themselves. Some people may only want to try one or 2 of them, some may want to try all 3. Mark your calendars now, because we want you there!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

40-30-20-10

Med Ball Clean

Push Ups

Post time to comments.

All Levels CrossFit

Skill: Thruster

9-15-21 “Unbroken”

Do each set unbroken with the same weight. Try to use at least your ‘Fran’ weight, if not more!

WOD:

WOD 2A from the SoCal Sectionals

4 Rounds for time:

9x Squat Cleans (135/95#)

Run ~40 Meters

6x Hand Stand Push Ups

Run ~ 40 Meters

Post time to comments.
Announcement: CrossFit High Voltage will be fielding an Affiliate Team to compete in the Regional Affiliate Cup this May 8&9 in Irvine. An Affiliate Team consists of at minimum 2 men and 2 women, 6 people total at most.

To celebrate, and help choose the team, we will be having our very first In House CrossFit competition!

Everyone is invited to do 1, 2, or all 3 of the WOD’s. It is going to be fun, competitive, and a great way to test yourself and start to add additional goals to your training. We want everyone to participate in our first In House ‘Rumble’!

Date: Sunday, April 18 @ CrossFit High Voltage. Full information to follow.

If you have plans of competing at the Games next year, or are just looking for that extra something to make you push a little harder and be accountable, this is the event!

Full details to come shortly…mark your calendars.

New Shirts are here. Get ’em while they last!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

21-15-9

SDLHP

Burpees

Sit Ups

Post Load and time completed to comments.

All Levels CrossFit

Skill:

Hang Power Snatch (working the scoop and vertical jump)

5-5-5-5

WOD:

21-15-9

DB Power Snatch

DB Renegade Man Makers

Sit Ups

Post Load and Time to comments.
Wednesday’s WOD:

5 Max Efforts

3 Minutes Max Effort, 3 Minutes Rest

1. Row (for Calories)

2. Deadlift (for reps: 275/185#)

3. L-Sit (on Parallettes, for time, minimum 4 seconds each hold)

4. Overhead Squat (for reps: 95/65#)

5. 800 Meter run (for time).

Post load and results to comments.

The 12:30 Crew getting some Work Done!!!

Awesome performances all around on this one. We are very proud of everyone who made it through this brutal WOD and for cheering everyone on once you finished!
Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Announcements:

Our New Powerlifting Course and Endurance Course are here, as well as our next Nutritional Challenge are ready!

Our next Nutritional Challenge, a 60 day Nutritional Challenge will start Monday, April 5.

-We will have pre-Challenge meetings, a buddy system, movie viewings (think Food, Inc.) and a Paleo BBQ to help kick it off.

-There will be a nominal buy in to the Challenge. The male and female overall winners will be judged by the rest of the competitors, based on their overall improvements in body composition and workouts, logbook keeping (yes, you will be keeping logbooks!) as well as other attributes. Plus, the winners get a piece of the pot!

Looking to get a head start on the Nutritional Challenge? Visit www.paleoblocks.com!

Our Specialty Classes are also ramped up and ready to go! We will start the Powerlifting Course in early April, and the Endurance Course later in April. Both will provide specific training with a qualified Coach, and well as individualized training plans in these areas.

They are $150 each for current CFHV members, or $200 for non-members. The full schedule will be announced tomorrow. Be sure and register soon, as space is limited.

Finally…we are going to be fielding an Affiliate Team for the Affiliate Cup on May 8 & 9 in Irvine!!! We are very excited about being a part of this fun event.

To celebrate, we will be hosting an In-House CrossFit competition on Sunday, April 18. Everyone is invited to come and play/compete! We will have several WOD’s for those wanting to test themselves. Some people may only want to try one or 2 of them, some may want to try all 3. Mark your calendars now, because we want you there!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

40-30-20-10

Med Ball Clean

Push Ups

Post time to comments.

All Levels CrossFit

Skill: Thruster

9-15-21 “Unbroken”

Do each set unbroken with the same weight. Try to use at least your ‘Fran’ weight, if not more!

WOD:

WOD 2A from the SoCal Sectionals

4 Rounds for time:

9x Squat Cleans (135/95#)

Run ~40 Meters

6x Hand Stand Push Ups

Run ~ 40 Meters

Post time to comments.
Announcement: CrossFit High Voltage will be fielding an Affiliate Team to compete in the Regional Affiliate Cup this May 8&9 in Irvine. An Affiliate Team consists of at minimum 2 men and 2 women, 6 people total at most.

To celebrate, and help choose the team, we will be having our very first In House CrossFit competition!

Everyone is invited to do 1, 2, or all 3 of the WOD’s. It is going to be fun, competitive, and a great way to test yourself and start to add additional goals to your training. We want everyone to participate in our first In House ‘Rumble’!

Date: Sunday, April 18 @ CrossFit High Voltage. Full information to follow.

If you have plans of competing at the Games next year, or are just looking for that extra something to make you push a little harder and be accountable, this is the event!

Full details to come shortly…mark your calendars.

New Shirts are here. Get ’em while they last!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

21-15-9

SDLHP

Burpees

Sit Ups

Post Load and time completed to comments.

All Levels CrossFit

Skill:

Hang Power Snatch (working the scoop and vertical jump)

5-5-5-5

WOD:

21-15-9

DB Power Snatch

DB Renegade Man Makers

Sit Ups

Post Load and Time to comments.
Wednesday’s WOD:

5 Max Efforts

3 Minutes Max Effort, 3 Minutes Rest

1. Row (for Calories)

2. Deadlift (for reps: 275/185#)

3. L-Sit (on Parallettes, for time, minimum 4 seconds each hold)

4. Overhead Squat (for reps: 95/65#)

5. 800 Meter run (for time).

Post load and results to comments.

The 12:30 Crew getting some Work Done!!!

Awesome performances all around on this one. We are very proud of everyone who made it through this brutal WOD and for cheering everyone on once you finished!

Click Here to Register for the High Voltage Powerlifting Club

It’s Finally Here! We are proud to announce an begin registration for the High Voltage Powerlifting Club and 8 Week Intro Course. It will start Thursday, April 8.

This Specialty Seminar based on the Westside Barbell method will meet 2x per week in addition to regular classes. It will meet Thursday at 6pm, and Sunday at 12pm.

Class size will be limited and we expect to cap the class soon. If you have questions if you are ready for this class, please ask. Register now to reserve your spot in this exciting new program.

Why Powerlifting?

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Powerlifting includes Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world.

This class is great for guys and gals. It will be Coached by Michael ‘Pnutz’ and assisted by Esther.

It is $150 for the full 8 week course, and will lead up to a CrossFit Total and Powerlifting Total Event! The price of the course can be split into 2 payments as well. The Non CrossFit High Voltage Member price is $200.

Only people who complete the Intro Course will be able to attend ongoing Powerlifting classes after the 8 week intro is complete.

For more information, please contact tim@crossfithighvoltage.com

Click Here to Register for the High Voltage Powerlifting Club

Saturday’s WOD’s

Level 1 CrossFit:

Skill:

Deadlift

WOD:

20 Minute AMRAP

400 Meter Run

10x Deadlift

10x Push Up

Post Load and Time to Comments.

All Levels CrossFit

WOD:

A. Team Row to 4, 000 meters As Quickly As Possible.

B1. 25x SDLHP Unbroken. Rest 1 Minute

B2. 25x KB Swing Unbroken. Rest 1 Minute

B3. 25x KB Clean & Jerk Unbroken.

C1. 8 Minute AMRAP

10x Deadlift 225/155#

5x Burpee

Post Weight Used for Part B, and Rounds completed for Part C to comments.

The SoCal CrossFit Sectionals are this coming weekend at UCLA! We’re all going off to support Josh B. We know he’s going to crush it! If you haven’t already, get on it: games.crossfit.com. Tickets are $50 for 2 people for the entire weekend!

Also, the fliers for the sectionals were done by CFHV members Janee and James! To check out more of their awesome work, visit: theindexmedia.com.

Announcement: We will be closed this Saturday and Sunday for the CrossFit Games Sectionals at UCLA! Come out and support CrossFit High Voltage and the CrossFit community.

Also, the first batch of CFHV t-shirts should be ready this week! Stay tuned…

Sunday’s WOD:

Skill:
Team L-Sit Hold. First Team to accumulate 5 Minutes total L-Sit wins.

WOD:

5 Rounds for time.

1 Minute Max Reps Wall Ball (20/15#)

1 Minute Max Reps Bent Over Row (95/65#)

4oo Meter Run

Rest.

Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps from the first 2 minutes and your final 400 meter run time to comments.
Monday’s WOD:

Level 1 CrossFit

Skill:

Back Squat

WOD:

3 Rounds for time

21x KB Swing

12x Push Up

400 Meter Run

Post load and time to comments.

All Levels CrossFit

Skill:

Hang Squat Clean (Finding that bottom of the squat!)

WOD:

15 Minute AMRAP

3x Deadlift 275/185#

5x Hand Stand Push Ups

60 Meter Sprint

Post time and scaling to comments.

Awesome WOD! The 7pm class rocked 19 people, all armed with fully loaded barbells. Good thing we’ve got the new gym! Can’t image ever doing that at the old place…

See you all Tuesday!
Announcements:

1. We will be closed this Saturday and Sunday for the SoCal CrossFit Games

2. The NEW SHIRTS will be in this Friday!!! Yeah Buddy!

Tuesday’s WOD

Level 1 CrossFit:

Skill:

Sumo Deadlift High Pull

WOD:

Fight Gone Bad Variation

5 Stations, 1 minute per station, max reps per station. 1 minute rest after 1x through each station, repeat 2 more times.

1. Wall Ball (20/15#) 2. Sumo Deadlift High Pull 3. Box Jump (20″/16″) 4. Sit Ups 5. Row (for Calories)

Post total Score to Comments.

All Levels CrossFit

Skill:

Reviewing ‘Ground to Overhead’ Methods

WOD: Courtesy of the North West CrossFit Games Sectional

Fight Gone Bad Variant

1 minute per station, 1 minute rest after 1x through each station, 3x through.

1. Wall Ball 20/15# 2. Box Jump 20/16″ 3. Ground to Overhead (any method) 95/65# 4. Row (for calories).

Post total score to comments.
Announcements:

1. New Shirts are almost here! We’re very excited about the new logo and design too!

2. We’re closed Saturday and Sunday for the CrossFit Games Qualification at UCLA. If you haven’t registered already, you have to do it at the door. It’s $50 for 2 people for the entire weekend…pretty sweet deal to see some of the best athletes in the world compete in CrossFit!

We’re also excited to have Josh B competing, Tom, Todd, and Tyler judging, and Jade serving as a Supervising Judge.

Best of luck to everyone in our CrossFit community who’s competing. It’s going to be awesome!
Announcements:

1. The new shirts should be in Friday at 12:30pm! Booya! Come by and pick yours up. First come, first served.

2. We will be closed this Saturday and Sunday for the CrossFit Games Qualification at UCLA. Come on our and support our Community, our Athletes, and our Coaches who are judging!

Nothing like having 25 people do ‘Birthday Burpees’ with you! Happy Birthday Denise!

Thursday’s WOD’s

Level 1 CrossFit

Skill

Thruster

WOD:

50 Sit Ups

5 Thrusters

40 Sit Ups

10 Thrusters

30 Sit Ups

15 Thrusters

20 Sit Ups

20 Thrusters

10 Sit Ups

25 Thrusters

Post load and time to comments.

All Levels CrossFit

Skill:

Tire Flips…Giant Tire Flips!

WOD:

10 Minute AMRAP

7x Deadlift

7x Hang Power Clean

7x Front Squat

7x Push Jerk

95/65#

Post rounds completed to comments.
Greetings Volts and Vixens!

We have a couple BIG announcements for everyone.

You’ve asked for them…now they’re here.

CrossFit High Voltage is proud to announce that we will be offering 2 Specialty Programs and a new Nutritional Challenge at our gym!

Please welcome

The High Voltage Powerlifting Club

The High Voltage Endurance Club

Each Specialty Program will begin as an 8 week intro course with limited enrollment and individualized programming.

Upon completion of the course each member will have the option to continue ongoing specialty classes.

Each Specialty class is taught by a CFHV Coach with additional Specialty Certifications for their program.

Why Specialty Classes?

-Want to train for a Marathon or Triathlon, but without the countless hours it takes each week using ‘traditional’ training methods?

Pose Running Method and Interval Training methods can increase your anaerobic and aerobic capacity for long-term work capacity, dramatically shortening the amount of time you have to train for marathons and triathlons!

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world. Get strong, and get strong now!

-The Endurance Course will lead up to a Running Event: 10K, ½, or Full Marathon.

-The Powerlifting Course will lead up to a CrossFit Total Event.

Just $150 for each full 8-week course, and can be paid in 2 payments. Contact Carly at the gym for more information, or email CrossFitNoHo@gmail.com



Announcements:

Our New Powerlifting Course and Endurance Course are here, as well as our next Nutritional Challenge are ready!

Our next Nutritional Challenge, a 60 day Nutritional Challenge will start Monday, April 5.

-We will have pre-Challenge meetings, a buddy system, movie viewings (think Food, Inc.) and a Paleo BBQ to help kick it off.

-There will be a nominal buy in to the Challenge. The male and female overall winners will be judged by the rest of the competitors, based on their overall improvements in body composition and workouts, logbook keeping (yes, you will be keeping logbooks!) as well as other attributes. Plus, the winners get a piece of the pot!

Looking to get a head start on the Nutritional Challenge? Visit www.paleoblocks.com!

Our Specialty Classes are also ramped up and ready to go! We will start the Powerlifting Course in early April, and the Endurance Course later in April. Both will provide specific training with a qualified Coach, and well as individualized training plans in these areas.

They are $150 each for current CFHV members, or $200 for non-members. The full schedule will be announced tomorrow. Be sure and register soon, as space is limited.

Finally…we are going to be fielding an Affiliate Team for the Affiliate Cup on May 8 & 9 in Irvine!!! We are very excited about being a part of this fun event.

To celebrate, we will be hosting an In-House CrossFit competition on Sunday, April 18. Everyone is invited to come and play/compete! We will have several WOD’s for those wanting to test themselves. Some people may only want to try one or 2 of them, some may want to try all 3. Mark your calendars now, because we want you there!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

40-30-20-10

Med Ball Clean

Push Ups

Post time to comments.

All Levels CrossFit

Skill: Thruster

9-15-21 “Unbroken”

Do each set unbroken with the same weight. Try to use at least your ‘Fran’ weight, if not more!

WOD:

WOD 2A from the SoCal Sectionals

4 Rounds for time:

9x Squat Cleans (135/95#)

Run ~40 Meters

6x Hand Stand Push Ups

Run ~ 40 Meters

Post time to comments.
Announcement: CrossFit High Voltage will be fielding an Affiliate Team to compete in the Regional Affiliate Cup this May 8&9 in Irvine. An Affiliate Team consists of at minimum 2 men and 2 women, 6 people total at most.

To celebrate, and help choose the team, we will be having our very first In House CrossFit competition!

Everyone is invited to do 1, 2, or all 3 of the WOD’s. It is going to be fun, competitive, and a great way to test yourself and start to add additional goals to your training. We want everyone to participate in our first In House ‘Rumble’!

Date: Sunday, April 18 @ CrossFit High Voltage. Full information to follow.

If you have plans of competing at the Games next year, or are just looking for that extra something to make you push a little harder and be accountable, this is the event!

Full details to come shortly…mark your calendars.

New Shirts are here. Get ’em while they last!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD:

21-15-9

SDLHP

Burpees

Sit Ups

Post Load and time completed to comments.

All Levels CrossFit

Skill:

Hang Power Snatch (working the scoop and vertical jump)

5-5-5-5

WOD:

21-15-9

DB Power Snatch

DB Renegade Man Makers

Sit Ups

Post Load and Time to comments.
Wednesday’s WOD:

5 Max Efforts

3 Minutes Max Effort, 3 Minutes Rest

1. Row (for Calories)

2. Deadlift (for reps: 275/185#)

3. L-Sit (on Parallettes, for time, minimum 4 seconds each hold)

4. Overhead Squat (for reps: 95/65#)

5. 800 Meter run (for time).

Post load and results to comments.

The 12:30 Crew getting some Work Done!!!

Awesome performances all around on this one. We are very proud of everyone who made it through this brutal WOD and for cheering everyone on once you finished!

Click Here to Register for the High Voltage Powerlifting Club

It’s Finally Here! We are proud to announce an begin registration for the High Voltage Powerlifting Club and 8 Week Intro Course. It will start Thursday, April 8.

This Specialty Seminar based on the Westside Barbell method will meet 2x per week in addition to regular classes. It will meet Thursday at 6pm, and Sunday at 12pm.

Class size will be limited and we expect to cap the class soon. If you have questions if you are ready for this class, please ask. Register now to reserve your spot in this exciting new program.

Why Powerlifting?

-Want to get STRONG, increase your lifts, and be able to do workouts “As Rx’d”?

Powerlifting includes Heavy and Dynamic Barbell and Accessory methods developed by the famous Westside Barbell Method to create the top Powerlifters in the world.

This class is great for guys and gals. It will be Coached by Michael ‘Pnutz’ and assisted by Esther.

It is $150 for the full 8 week course, and will lead up to a CrossFit Total and Powerlifting Total Event! The price of the course can be split into 2 payments as well. The Non CrossFit High Voltage Member price is $200.

Only people who complete the Intro Course will be able to attend ongoing Powerlifting classes after the 8 week intro is complete.

For more information, please contact tim@crossfithighvoltage.com

Click Here to Register for the High Voltage Powerlifting Club

Announcement: The High Voltage Powerlifting Club and 8 Week Intro Course registration is now underway. The start date is Thursday, April 8, and will meet on Thursday nights and Sunday afternoons. For more information, check out our Events tab, or to register, Click Here!

Coach Jade rocking yet another Awesome Level 1 CrossFit class!

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Double Unders

WOD:

7 Rounds for time

5x Double Unders

10x KB Swings

15x Air Squats

Want to make it tougher? Some people wore weighted vests, or did the squats with a 45# plate! Yeah buddy!

All Levels CrossFit

WOD:

For Time:

30x Wall Ball (20/15#)

30x Ground to Overhead Anyway (95/65#)

30x KB Swing (70/53#)

30x Overhead Squat (95/65#)

30x Burpees

30x Ground to Shoulder Anyway (95/65#)

Post time to comments.

Loved this WOD. Usually I don’t like Chippers all too often…the laundry list of exercises often makes workouts unfocused and confusing…but this one rocked! It always brought you back to the barbell, but in a different way each time. And yeah, it’ll put you on your back!