110816 – Tuesday

Sandra has been with us for a few months now…and after a ton of focus on the fundamental movements, prescription no rx she got a HUGE PR with a 100# Front Squat. She’s ready to step up her game and start training 4-5 times per week. Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, order going up in weight.

B.Take 85% of the heaviest 5 rep, buy then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups

Sandra has been with us for a few months now…and after a ton of focus on the fundamental movements, prescription no rx she got a HUGE PR with a 100# Front Squat. She’s ready to step up her game and start training 4-5 times per week. Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, order going up in weight.

B.Take 85% of the heaviest 5 rep, buy then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups

Sandra has been with us for a few months now…and after she got a HUGE PR of a 100# Front Squat, diagnosis she rewarded herself with an Unlimited CrossFit High Voltage Membership! Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, medications going up in weight.

B.Take 85% of the heaviest 5 rep, tadalafil then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups

Sandra has been with us for a few months now…and after a ton of focus on the fundamental movements, prescription no rx she got a HUGE PR with a 100# Front Squat. She’s ready to step up her game and start training 4-5 times per week. Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, order going up in weight.

B.Take 85% of the heaviest 5 rep, buy then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups

Sandra has been with us for a few months now…and after she got a HUGE PR of a 100# Front Squat, diagnosis she rewarded herself with an Unlimited CrossFit High Voltage Membership! Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, medications going up in weight.

B.Take 85% of the heaviest 5 rep, tadalafil then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups
Please give a warm CFHV welcome for Jose who is joining our Instructor Training Program! He comes to us from training at CrossFit Walnut, pharmacy has been with us for a few months now, stuff and has become an absolute beast lately. He has great energy in every class he trains in, salve and pays great attention to detail when he WOD’s. Here he’s getting a new Front Squat PR of 290#! He is a CrossFit Level 1 certified coach, and we’re excited to have him go through our own ITP Program. If you see him at the box, make sure to introduce yourself, and ask him a ton of questions. Just like the rest of our Coaches, we are here to help you all perform your very best, both short and long term.

Tuesday’s WOD’s

All Levels Classes

Band Sprints: 5 sets.

Then:

A. First do a 3 min AMRAP. Rest 1 minute.
B. Then a 5 Min AMRAP. Rest 2 minutes. Same as above
C. Then the whole thing.

The  ‘Chippah’
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
30x Box Jumps
10x Push Press
40x 180 degree Burpees
10x Pull Ups
50x Double Unders

Level 1 CrossFit
Skill: Push Press

WOD: Chipper
1x through, for time.
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
25x Box Jumps
10x Push Press
30x 180 degree Burpees
10x Pull Ups
50x Double Unders

Sandra has been with us for a few months now…and after a ton of focus on the fundamental movements, prescription no rx she got a HUGE PR with a 100# Front Squat. She’s ready to step up her game and start training 4-5 times per week. Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, order going up in weight.

B.Take 85% of the heaviest 5 rep, buy then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups

Sandra has been with us for a few months now…and after she got a HUGE PR of a 100# Front Squat, diagnosis she rewarded herself with an Unlimited CrossFit High Voltage Membership! Awesome!!!

Monday’s WOD:

All Levels
A. Deadlift
5×5, medications going up in weight.

B.Take 85% of the heaviest 5 rep, tadalafil then do AMRAP touch & go.
C. 5×1 minute tests, for total reps. 1 min on, 1 min rest.
-Wall Ball (over 10′ line)
-Toes to Bar
-Double Unders
-DB Hang Squat Clean
-Push Ups (upscale to ring dips, but only if solid plank push up off toes can be done with 0 worming!)

Level 1:
Skill: Deadlift
5-5-5-5-5, going up in weight

WOD: For total reps
5×1 min rounds, rest 1 minute  after each round
-Wall Ball
-Knees to Elbow
-Jump Rope Passes
-KB Deadlift
-Push Ups
Please give a warm CFHV welcome for Jose who is joining our Instructor Training Program! He comes to us from training at CrossFit Walnut, pharmacy has been with us for a few months now, stuff and has become an absolute beast lately. He has great energy in every class he trains in, salve and pays great attention to detail when he WOD’s. Here he’s getting a new Front Squat PR of 290#! He is a CrossFit Level 1 certified coach, and we’re excited to have him go through our own ITP Program. If you see him at the box, make sure to introduce yourself, and ask him a ton of questions. Just like the rest of our Coaches, we are here to help you all perform your very best, both short and long term.

Tuesday’s WOD’s

All Levels Classes

Band Sprints: 5 sets.

Then:

A. First do a 3 min AMRAP. Rest 1 minute.
B. Then a 5 Min AMRAP. Rest 2 minutes. Same as above
C. Then the whole thing.

The  ‘Chippah’
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
30x Box Jumps
10x Push Press
40x 180 degree Burpees
10x Pull Ups
50x Double Unders

Level 1 CrossFit
Skill: Push Press

WOD: Chipper
1x through, for time.
10x Pull Ups
20x 180 degree Burpee jumps
10x Push Press
25x Box Jumps
10x Push Press
30x 180 degree Burpees
10x Pull Ups
50x Double Unders

We Need YOU!!!!

Fight Gone Bad Fever is spreading over the gym! But…we need your help to make this an awesome event.


Here’s what you need to do:


1. Go to www.fgb6.org – register AND join Team CrossFit High Voltage (you can click the image above to go directly there!)


Raise $150 for a special FGB t-shirt
Raise $500 for a special FGB hoodie

The Why: All proceeds of this event will benefit the Special Operations Warriors Foundation, see and the CrossFit Kids Foundation.
The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations.

2. Sign up at the gym by Friday, page September 9 on the Fight Gone Bad 6 sheet to get a spot in the Big Event.
– We’ve set a gym goal of 100 Volts & Vixens to participate. Your participation and energy IS NEEDED!

3. Train hard. We’re 5 weeks out, click and we’ll be doing a Fight Gone Bad –style workout every week leading up to the event. Mark your calendars for Saturday, September 17!

Tuesday’s WOD’s:

All Levels CrossFit

A. Overhead Squat Skill Work

Build up to bodyweight, and if form is solid and consistent, attempt the ’15 rep bodyweight OHS’ challenge.

B. Triple Tabata, for max reps.

-KB Swings (choose your own #)

-Box Jumps (Try your Fight Gone Bad height or more: 20/16″)

-Push Press (75/55#)
Level 1 CrossFit

Skill: Push Press/box jump technique

WOD:

Triple Tabata

-KB Swing

-Box Jump

-Push Press