WODs for the Week of 3/27/17 to 4/2/17


Monday, March 27th




EMOTM for 8 Minutes of:


Snatch x 1




AMRAP in 20 minutes of:


200 Meter Run


2 snatches @ 50% add every round-if you fail go back to weight 2 rounds prior and then complete max rounds in remaining time


This the strength benchmark for the next benchmark.  he goal is to make small increases the whole time.  Start light enough so that you can go up.  In the EMOTM, warmup to at least 80% of your 1rm


Tuesday, March 28th




Back Sqauts 3x8 @ 75%


Superset 7-10 Strict Pull Ups




Teams of 2 Complete:


AMRAP in 15 Minutes of:


10 Man Makers (45/25)


20 Ring Push Ups


30 Calorie Row/BIke


40 Jumping Lunges


50 Doubleunders


Don't go overboard on the back squats. Stick to the % The pullups are necessary to adequately strengthen the shoulder and upper back, and you're resting anyway! The metcon is meant to simulate an interval wod of approx 1:1 work/rest ratio. This has awesome carryover to aerobic capacity.


Wednesday, March 29th




Kettlebell Turkish Get Up Sit Ups


Then Active split with KB


Snatch balance with bar or pvc then skill work for wod




"Fight Gone Bad"


3 Rounds of 1 Minute Max Reps:


Wall Balls (20/14), 10 ft target


Sumo deadlift high-pull, 75 pounds


Box Jump, 24/20


Push Press (75/55)


Row (Calories)




This is a bench mark for our next cycle.  go hard!


Thursday, March 30th




4 Set of:


3 Snatch Push Press + 2 Overhead Squats


Superset 15 V-Ups




5 Rounds of:


3 minutes on 1 minute off


6 Toes to Bar


9 Burpees


12 Russian Kettlebell Swings (70/53)


6 PM - Barbell Class in addition to the CrossFit Class


The strength portion is meant to work on overhead stability.  Its not sexy but huge in injury prevention  The wod is meant to be like an 800m repeats.  We want lots of rds!


Friday, March 31st




EMOTM for 8 Minutes of:


Power Cleans x 2 + Clean x 1




1k Row


- then


3 Rounds of:


10 Power Cleans (135/95)


16 Overhead Lunges w/ plate (45/25)


- then


1.2 Bike


The EMOTM is just there to prime the movement.  Work on keeping solid back position cycling reps.  We want a weight you can do 10x in a row on the WOD.  The row taxes the aerobic system, the other adds an anaerobic spike, then we empty the tank on the bike:)  Goal is sub 13min


Saturday, April 1st


0800 and 1030 - CrossFit Class


0900 - Barbell Proficiency Class


Sunday, April 2nd


0900 - Community Class


1000 - Monster Mash/Open Gym
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