• Joseph Luna

Happy 2018 everybody. Have a plan, Stay the course, and be consistent/persistent. Anything worth any


Monday/New Years day 

Open Gym only-no Classes 4-6pm

Tuesday (regular schedule resumes)

Work up to heavy split jerk

B)”Nisha’s Bday wod”

12 min amrap

31 birthday burpees buy in then amrap of...

31 Box jumps 24/20

31 shoulder to over head 135/95

Wednesday 

B) Work on hand stand push up skill/reps

C) Work up to deadlift weight for wod

D)3 rounds 

800m run 

15 deadlifts 275/185

15 hand stand push ups

Thursday 

Work up to a heavy thruster 

B)Open wod, “17.5”

20min cap

10 rounds of 

9 thrusters 95/65, 75/45(scaled & masters)

35 double unders (120 singles)

Friday 

Complex work to a heavy 

1Clean (any)

1Hang squat clean,

1Front squat 

B)John Flanco’s bday wod

15 min amrap

29 wall balls 20/14 

29 HR push ups 

29 med ball cleans 29 med ball sit ups 

Saturday 

Max out Saturday 

B)Crossfit SGV winter swolstice wod 3


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