110224 – Thursday

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games! How much fun will this be inside our box!!!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups