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  • FRI 6.17.16

    By Holley | In Workout of the Day | on June 17, 2016

     


    WOD 06.17.2016

    Deadlift
    5 x 3 T&G

    DB Bench Press (superset)
    5 x 5

    15-12-9
    Deadlift (225/155)
    Strict HSPU

  • THU 6.16.16

    By Holley | In Workout of the Day | on June 16, 2016

     


    WOD 06.16.2016

    A. Hang Clean + 2 Front Squats x 5
    B. Hang Power Clean + 3 Front Squats x 5

    EMOM 10
    1 Clean (same weight as lift)
    5 bar facing burpees

  • WED 6.15.16

    By Alia | In CrossFit, El Segundo | on June 15, 2016

    T2B skillwork

    AMRAP 25
    400m
    10 T2B
    10 Power Snatch (95/65)


    WOD 06.15.2016

  • TUE 6.14.16

    By Holley | In Workout of the Day | on June 14, 2016

    WOD 06.14.2016

    Press
    10 min to find 1RM
    then,
    3 x 4 @70-75%

     

    5 Rounds:
    5 Push press (115/75)
    10 Front rack lunges
    10 C2B Pull ups (sub PU)
    15 Ab mat sit-ups

  • MON 6.13.16

    By Holley | In Workout of the Day | on June 13, 2016

     


    WOD 06.13.2016

    Back Squat
    A. 3-3-3-3-3
    B. 3 x 5

    3 Rounds:
    3x Complex* (135/95)
    30 Dubs
    5 burpee over box

    *Complex:
    Power Clean
    S2OH
    Back Squat
    Push Jerk

  • SAT 6.11.16

    By Holley | In Workout of the Day | on June 11, 2016

     


    WOD 06.11.2016

    Partner WOD

    400m Sandbag run
    100 Alternating Wall balls (20/14)
    80 Alternating DB Snatches (70/50)
    60 T2B (partner hangs from bar)
    50 Power cleans (partner holds bar in front rack) (95/63)
    240m Farmer carry (cannot touch ground) (70/53)
    400m Sandbag run

  • FRI 6.10.16

    By Holley | In Workout of the Day | on June 10, 2016

     


    WOD 06.10.2016

    A. 3-Position Clean x 4
    B. Power Clean + Front Squat 4 x 2 + 2

    AMRAP 12
    2-4-6-8…
    Strict HSPU
    Front Squats (185/123)

  • Don’t forget, Duke is hosting an i99Fit clinic next Saturday and Sunday. The Level 1 clinic is 12p-3p Saturday June 18th, and the Level 2 clinic is 10a-1p Sunday June 19th. If you have any questions about which clinic you should be attending, talk to one of your coaches. Also, Duke is offering a discount to Rising Wave members (yes, that’s us!), see the WOD board in the gym for the discount code. As someone who has attended multiple of Duke’s clinics, I highly recommend them as I have always walked away with improved technique and a new skill. The best part is, now he’ll be around all the time to help us build on what we learn.

    Link to Level 1 sign up

    Link to Level 2 sign up


     

    WOD 06.09.2016

    Bench Press
    A. EMOM 8 x 2
    B. 3 x 5

    Weighted Pull ups
    3 x 3

    5 Rounds:
    5 Deadlifts (315/208)
    6 Bar Muscle Ups

  • WED 6.8.2015

    By Alia | In CrossFit, El Segundo | on June 8, 2016

    For time: (30 min cap)
    400m run
    21 burpees
    400m run
    18 burpees
    400m run
    15 burpees
    400m run
    12 burpees
    400m run
    9 burpees
    400m run
    6 burpees
    400m run
    3 burpees

  • TUE 6.7.16

    By Holley | In Workout of the Day | on June 7, 2016

     


    WOD 06.07.2016

    Jerk
    A. EMOM 7 x 2
    B. 4 x 3

    AMRAP 3
    10 Wall balls (20/14)
    10 Pull ups

    Rest 1 min

    AMRAP 3
    10 Slam balls/sledgehammer strikes
    30 Dubs

    Rest 1 min

    AMRAP 3
    1 Rope Climb
    150m Row

    AMRAP 3
    10 WB (20/14)
    10 Pull ups
    Rest 1 min
    AMRAP 3
    10 Slam Balls
    30 Dubs
    Rest 1 min
    AMRAP 3
    1 Rope Climb
    150m row
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