110714 – Thursday

  • Big shout out to the Vixen’s class, who last night tackled the 45 minute AMRAP of 400 meter run, 20 burpees, and 30x KB Swings (one of the WOD’s we’ll be doing the first week of August as a gym, for the NLI qualifiers). Tough stuff, but you ladies were awesome!!!

Wednesday’s WOD:

All Levels:

A. Snatch Complex x4 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

Then, take 3 attempts at 1RM OHS

B. 5 Min AMRAP

Max Rep Double Unders

-Every time you break, perform 5 ring dips

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 Rounds, for max reps, 1 min per station, rest 1 min after 3 stations

-Overhead Squat

-V-Ups

-Push Up/Back Extension Combo

Score is total reps completed.

  • Big shout out to the Vixen’s class, who last night tackled the 45 minute AMRAP of 400 meter run, 20 burpees, and 30x KB Swings (one of the WOD’s we’ll be doing the first week of August as a gym, for the NLI qualifiers). Tough stuff, but you ladies were awesome!!!

Wednesday’s WOD:

All Levels:

A. Snatch Complex x4 sets

3x Power Snatch

3x Behind Neck Push Press

3x Overhead Squat

Then, take 3 attempts at 1RM OHS

B. 5 Min AMRAP

Max Rep Double Unders

-Every time you break, perform 5 ring dips

Level 1 CrossFit

Skill: Overhead Squat

WOD: 4 Rounds, for max reps, 1 min per station, rest 1 min after 3 stations

-Overhead Squat

-V-Ups

-Push Up/Back Extension Combo

Score is total reps completed.

Christina has been coming consistently for almost a month now, and she’s noticing a huge improvement in her workouts and how her body feels. She completed her first 400 meter run without stopping for first time on Tuesday! Great job!

  • Starting next Monday, the PHAT Elvis Weightlifting Team will no longer be training at our gym. We would like to extend a big thank you to the Coach Bob Takano and the PHAT Elvis Weightlifting Team for the time they’ve had with us at our box.
It was an honor having the PHAT Elvis Weightlifting Team train at CrossFit High Voltage these past 6 months. But, as our CrossFit gym continues to grow, we are unable to house both the PHAT Elvis Team and CrossFit in the same facility in the evenings.

It was Coach Takano’s world class coaching methods that first led me to train and learn from him, and training with the PHAT Elvis Team has helped me continue to improve as an athlete. Together we have hosted some awesome weightlifting events and seminars this year. We hope to work with PHAT Elvis in the future, and watch them break records at local, national, and international competitions. They will be relocating to our close friend’s box at CrossFit Pasadena.

If anyone has any questions regarding this upcoming change, please contact me directly at tim@crossfithighvoltage.com.

Thursday’s WOD:

All Classes, All Levels & Level 1:

“Jackie”

For time.

1000 Meter Row

50x Thruster (45/33#)

30x Pull Ups