• Coach Joe

This Saturday is Our 5k Mud Run in Irvine at Oak Canyon Park. Approx. 30 of us going. Room for mor


Work up to Wod Deadlift weight or more.  Rx weight for Men is body weight for Ladies is 3/4 body weight.

Reverse KB Lunges 4x6-12 reps e/leg

Sled Drags 4x2


3 rounds for time

500m Row (400m run for scaled)

12 Deadlifts (BW/.75 of BW)

21 Box Jumps 20"


Work up to wod weight for squat cleans,

and Rope Climb Skills,.....(wear long thick socks/legging/compression pants).

800m Med-ball Run (all run together share 2 balls a 20 and a 14 team determines who carries what and for how long).

5 rope climbs

20 Squat Cleans 135/95

400m med ball run

7 Rope Climbs

20 Squat Cleans

800m med Ball Run

9 Rope Climbs

20 Squat Cleans


Bench Press 5-5-5-5-5

Flies DB or Plates 5x6-12 reps

Supinated ring Rows 4x3-5reps flat as possible

B)3 rounds for reps/not time

2min max cal row

1min max burpees 

2 min rest


work up to appropriate weights for the wod

"50-50" teams of 3

1 works at a time 2 recover/rest


50 Push Press 95/65

50 Push Press 115/80

amrap push Press 135/95

3 min rest


50 Back Squats 115/80

50 Back Squats 135/95

amrap back squats 155/105

3 minute rest


50 Hang Power Snatches 75/55

50 Hang Power Snatches 95/65

amrap HP Snatches 115/75


Spend time on Pull Ups and Double Unders


10 Chest to Bar Pull Ups

15 Sit Ups

20 Double Unders (50 Singles)

200m Run 


Open gym 830am-10am

CrossFit 10am-11am 

Max out Saturday pick a lift and work on a one rep max, Do volume work (5x5) or work on technique. 

B)3 RFT 

400m run

21 deadlifts 135/95

15 toes to bar


Open Gym 


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