Carlsbad Pit

Unfortunately all eligible coaches are gone this Saturday the 18th so we need to cancel the 8:30am class. Because of liability issues, we cannot do a workout without a certified coach. So, please be sure to make it Thursday night. See you all then.

“No workout Saturday, so lets do it all tonight!”

25 deadlifts – 185/235#
30 thrusters – 75/115#
30 box jump overs – both feet touch top
30 KB swings – 40/50
30 Cal Row
30 HSPU’s
10 burpee bar pullups
50m OH Walking Lunge – 25/35# plate or bar
50m run
100 Double Unders
200m run
10 burpees over cone

LOVE LOVE LOVE you all! Great group pic from last Saturday

Website it back up!

15 Squat Clean 135/115#
6 Pullups

12 Squat Clean
9 Pullups

9 Squat Clean
12 Pullups

6 Squat Clean
15 Pullups

400 Mtr. Run
10 Deadlifts 95#/63#
10 Power Cleans
10 Front Rack Lunge Steps

650 Mtr. Run
15 Deadlifts
15 Power Cleans
15 Front Rack Lunge Steps (make it 16 so were “even”)

800 Mtr. Run
20 Deadlifts
20 Power Cleans
20 Front Rack Lunge Steps

Strength:
OTM for 12 mins
5 OH squats 65/95
5 -10 box jumps 24/30

WOD:
3 rounds for time
25 push ups
25 toes to bar
… finish with an 800m run

Back Squat: 5-5-5

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

3 Person Team Workout (ea person does 7 rounds. only 1 person can work, the other 2 rest)

7 Rounds
7 Box jumps
7 Burpees
7 Cleans 95/65

Great movie…

5 Rounds
30 Double Unders
20 Wall Balls
10 Power Cleans 115#/78#

and this is why we do pullups, so we can get out of a pool and look amazing

Cindy + Deadlifts

3 Rounds of Cindy
(1 Cindy= 5 Pullups +10 Pushups + 15 Air squats)
5 Deadlifts (athletes choice for weight)

AMRAP 20 Minutes

Happy 20th Anniversary to me and my amazing husband!

“Nancy”

5 Rounds:
Run 400 Meter
15 OH Squats (95/65)

Cash Out: Bench Press 5-5-5

“John”

Buy In:
50 Pushups

Sprints: (Rest :90 seconds between ea sprint (take up to 2-3 minutes if needed)
400 Meter x 3

250 Meter x 3

100 Meter x 3

Cash Out:
100 Ab Mat Situps