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Posts Tagged:crossfit dana point


We are only one day away from The Open!! We will be working on some small interval work today to keep us loose!   15 Min. E5MOM [3 RDS]: 25 Burpees 15 Shoulders to Over Head (95/65) ***120 Reps***


We have a sweet chipper at hand today….WE ARE 48 HOURS away from The Open!!!   For Time: 48 Ring Dips 48 Pistols 48 Back Extensions 48 Double-Unders 48 HSPU 48 V-Ups ***23 Min. Time CAP!!!***


WE ARE OPEN LIKE NORMAL!!!!! It’s Open Week!!! 4 Rounds: 30 Sit-Ups 30 Deadlifts (95/65) 400m Run


Time to finish tings up!!!   For Time: 50 Burpee Box Jumps (24″/20″) 400m Run 50 Pull-Ups 400m Run 50 Hollow Rocks


We are MOVIN SOME WEIGHTS!!! This workout is done when you fail to complete a round of the 3’s in under a minute.   “Mini Macho Man” 3 Power Cleans (95/55) 3 Front Squats (95/55) 3 Jerks (95/55)


Your back is going to be worked today. Make sure to use a belt and Happy Valentine’s Day!!!   For Time: 800m Run 30 Deadlifts (205/155) 50 Air Squats 200m Farmers Carry (62/35) 30 KB. Swings (35/26) 50 Lunges


You will be working on your engine with this one. Both movements will be in the Open FOR SURE!!!   14 Min. EMOM: 1: 200m Row 2: 12 Power Snatches (75/55)


We are starting things up with a nice chipper.   24-21-18-15-12: HR Push-Ups Sit-Ups DU’s


We are finishing the week up with some push and pull!!   12 Min. EMOM: 1: 5 HSPU 2: 2 Cleans (175/115)

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