"Opening Day...Now Just a Month Away"

*CrossFit Camarillo is moving to a new location...a bigger, better box...yahoo!  We were originally supposed to move over this past weekend, and today was to be our first day hosting workouts at the new gym.  As so often happens, we've been delayed (by a city permit issue), so it looks like we'll be moving about one month from now.  I wrote this conditioning class below for our celebratory first WOD at the new location; we decided to use it today anyway as a way to drum up excitement for the move, which, despite the delay, is really not all that far off.

“Opening Day…Now Just a Month Away"

-new address: 409 Calle San Pablo, #111 Camarillo, CA 93012 

*1st WOD: 40 & 9 rep scheme for 409 Calle San Pablo; 111m Rows for unit #111

-opening day date: 3-30-2015

*2nd WOD: 3 Rounds/ 3 Minutes for month of March; 30 & 15 rep scheme for the 30th day of the month and the year 2015

WOD 1:

30 min. AMRAP -

40 Box Jump (20”/24”)

9 Barbell Burpee + Step-Ups (c: 115/85, p: 95/65, f: 65/45)(20”)

40 Ball Slam (30/20)

9 Barbell Burpee + Step-Ups (c: 115/85, p: 95/65, f: 65/45)(20”)

**EOMOM (“Every Other Minute On the Minute”): 111m Row (@ 2:00, 4:00, 6:00, 8:00, etc.)

NOTE: “Barbell Burpee + Step-Ups” = On-Bar Push-Up + Clean & Jerk + Bk. Rack Step-Up R& L

SCORE = Total Reps Completed (98 reps per round)

—————————

WOD 2:

3 Rounds -

(0:00 - 3:00)(9:00 - 12:00)(18:00 - 21:00)

3 Minutes to Complete: 

30 Double-Under (sub: 30 Lat Bar Hop)

15 Burpee Pull-Up (mod: 15 Pull-Up)

~upon completion of 45 reps, rest remainder of 3 min. set~

(3:00 - 6:00)(12:00 - 15:00)(21:00 - 24:00)

3 Minutes to Complete: 

30 KB Swing - “Russian” (c: 70/53, p: 53/35, f: 35/26)

15 2KB Deadlift (2x c: 70/53, p: 53/35, f: 35/26)

~upon completion of 45 reps, rest remainder of 3 min. set~

(6:00 - 9:00)(15:00 - 18:00)(24:00 - 27:00)

3 Minutes to Complete: 

30 Back Squat (c: 115/85, p: 95/65, f: 65/45)

15 Pendlay Row (c: 115/85, p: 95/65, f: 65/45)

~upon completion of 45 reps, rest remainder of 3 min. set~

SCORE = Total # Missed Reps (negative score)

(Highest Potential Score: 0)

———————-

"Simultaneous Saturday"

WARM-UP:

*Active Stretch, then:

*400m Indian Run w/ Partner

*20 x Air Squat

*20 x Lunge

*20 x Push-Up

*20 x alt. 1-Leg V-Up

*20 x Handstand Shoulder Shrug OR Shoulder Tap

—————————————-

PARTNER WOD - Complete for Time:

-one person works while the other rests, unless otherwise noted

-divide up reps in any manner desired

*800m SIMULTANEOUS Run (both partners run entire distance side-by-side)

*80 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/35)

*80 x SIMULTANEOUS Ball Slam (30/20)(ea. rep begins & ends in sync; both partners 80 reps)

*80 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

*8 x SIMULTANEOUS Wall Walk (ea. rep begins and ends in sync; both partners 8 reps)

*600m SIMULTANEOUS Run

*60 x Shoulder-to-Overhead 

*60 x SIMULTANEOUS Ball Slam

*60 x Sumo Deadlift High Pull

*6 x SIMULTANEOUS Wall Walk

*400m SIMULTANEOUS Run

*40 x Shoulder-to-Overhead

*40 x SIMULTANEOUS Ball Slam

*40 x Sumo Deadlift High Pull

*4 x SIMULTANEOUS Wall Walk

*200m SIMULTANEOUS Run

*20 x Shoulder-to-Overhead

*20 x SIMULTANEOUS Ball Slam

*20 x Sumo Deadlift High Pull

*2 x SIMULTANEOUS Wall Walk

"Off-Again/ On-Again Relationship with 'The Girls'"

RULES:

*Perform the benchmark WODs below with the following work-to-rest interval: 

1 min. ON/ 30 sec. OFF

*Perform WODs in any order; EXCEPT, you must do “Isabel” 1st

*Rest as desired between WODs

*Get through as many WODs as possible in 60:00

SCORE = Total Reps completed in 60:00, OR Time to Complete All Reps (480 reps)

"Isabel" (30 reps)

30 Snatch (135/95)

"Fran" (90 reps)

21-15-9 x

Thruster (95/65)

Pull-Up

"Grace" (30 reps)

30 Clean & Jerk (135/95)

"Diane" (90 reps)
21-15-9 x

Deadlift (225/155)

HSPU

"Elizabeth" (90 reps)

21-15-9 x 

Power Clean

Ring Dip

"Karen" (150 reps)

150 Wall Ball (20/14)

"Deadlift Doomsday, I Mean Tuesday"

WARM-UP:
*Active Stretch
*1 Round of WOD A w/ partner (light barbell)
*20 Double-Under
*10 Pull-Up or Ring Row
----------

“Deadlift Doomsday, I Mean Tuesday”

A)

10 min. AMRAP for meters with partner -

P1: 250m Row

P2: Hold Top of Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)

-SWITCH every 250m-

*Must stop rowing if partner drops bar *Do not start rowing until bar is up

*Penalty for each drop of bar = 10 Burpees per partner (immediately upon drop of bar)

B) 

20 min. AMRAP - 

*2 Deadlift (c: 155/115, p: 135/95, m: 95/65, f: 65/35)

*2 Hang Power Clean (c: 155/115, p: 135/95, m: 95/65, f: 65/35)

*2 Push Jerk (c: 155/115, p: 135/95, m: 95/65, f: 65/35)

*20 Double Under (sub: 20 Singles + 20 Lateral Bar Hop)

C) 

30 min. AMRAP -

*400m Slam Ball Run (30/20)

*3 Rope Climb

*20 Push Press (c: 95/65, p/m: 75/55, f: 65/35)

*10e Single-Leg Deadlift (c: 95/65, p/m: 75/55, f: 65/35)

"3 x 3 ON/ 2 OFF"

EQUIP: Rower, Jump Rope, Pull-Up Bar, Bar (95/65), KB (c: 70/53, p: 53/35, f: 35/18)

WARM-UP:

*Active Stretch

3 Rounds -

*20 Double-Under

*2 Burpee

*4 KB Swing

*2 Power Snatch + OHS

*4 T2B

-------------

(0:00 - 15:00)

3 Rounds

Within 3 min., complete:

*15 cal Row

*45 Double-Under (sub: 45 Singles + 45 Mtn. Climber)

*AMRAP: Toes-2-Bar

-rest 2 min.-

SCORE = Total # T2B’s

(15:00 - 30:00)

3 Rounds

Within 3 min., complete:

*10 Ring Push-Up

*30 Star Jump

*AMRAP: Thruster (95/65)

-rest 2 min.-

SCORE = Total # Thrusters

(30:00 - 45:00)

3 Rounds

Within 3 min., complete:

*5 Wall Walk

*15 Burpee

*AMRAP: Overhead Squat (95/65)

-rest 2 min.-

SCORE = Total # OHS

(45:00 - 60:00)

3 Rounds

Within 3 min., complete:

*3 Pull-Over (sub: 3 Skin-the-Cat OR 3 Body Blaster)

*9 Squat Snatch (95/65)

*AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)

-rest 2 min.-

SCORE = Total # KB Swing

FINAL SCORE = Total T2B + Total Thruster + Total OHS + Total KB Swing

"I Want My E-MOMmy!"

WARM-UP:

Active Stretch

400m Run (+ 10 Burpee at 200m mark)

4 Pull-Up

4 BR Rev. Lunge

4 DB Thruster

-then: individual warm-up for Deadlift

“I Want My E-MOMmy!!”

(0:00 - 15:00)

15 min. AMRAP: DB Thruster (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)

*EMOM: 5 Burpee

(goal: 100 Thruster. If you reach 100 before 15:00, you earn rest b/w sets!)

(15:00 - 30:00)

15 min. AMRAP: Back Rack Reverse Lunge (c: 135/95, p: 95/65, m: 75/55, f: 65/35)

*EMOM: 4 Burpee-Lateral Bar Hop

(goal: 80 Lunge. If you reach 80 before 30:00, you earn rest b/w sets!)

(30:00 - 40:00)

10 min. AMRAP: Pull-Up

*EMOM: 3 Double Push-Up Burpee

(goal: 60 Pull-Up. If you reach 60 before 40:00, you earn rest b/w sets!)

(40:00 - 50:00)

10 min. AMRAP: Deadlift (c: 225/155, p: 185/135, m: 135/95, f: 95/65)

*EMOM: 2 Burpee Box Jump-Over (24/20)

(goal: 40 Deadlift. If you reach 40 before 50:00, you earn rest b/w sets!)

(50:00 - 60:00)

10 min. AMRAP: DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)

*EMOM: 1 ea. Single-Leg Burpee

(goal: 20 Man Maker. If you reach 20 before 60:00, be done!)

SCORE = Total Reps Completed (of AMRAP movements)(max possible score: 300)

"Partner-Up for St. Patty's Day!"

For Time (Teams of 2)(60 min. cap) -

3000m Row

-P1 rows, while P2 does 17 x DB Squat Clean (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-switch duties every 17 reps of Squat Clean, until 3000m rowed as a team

~no rest~

30 x Curtis P (c: 135/95, p: 95/65, f: 65/35)

-P1 works on Curtis P, while P2 does 17 x Renegade Row (DB Push-Up + Row R = 1)

-switch duties every 17 reps of DB Renegade Row, until 30 Curtis P completed as a team

~no rest~

300 x Ball Slam (30/20)

-P1 Ball Slams, while P2 does 17 x Wall Ball (20/10)

-switch duties every 17 reps of Wall Ball, until 300 Ball Slams completed as a team

~no rest~

300 x Double-Under (sub: Lateral Bar Hop)

-P1 D-U’s, while P2 does 17 x alt. OH Barbell Step-Up (20”)(c: 65/45, p: 55/35, f: 45/25)

-switch duties every 17 reps of Push Press, until 300 D-U’s completed as a team

~no rest~

3 sets of 17 UNBROKEN Simultaneous Burpees w/ Partner 

-each rep must be done in sync with partner (1 rep per person = 1 rep for the team)

-rest as desired between sets

-if one person breaks during a set of 17, team must start that set over completely

"2 Against 5:00"

EQUIP: Plate, Barbell (3 loads), Slam Ball (30/20), Pull-Up Bar, Box, KB, Rower

“2 Against 5:00” (Teams of 2) -

*59:00 running clock

*divide reps as desired with partner; 1 works at a time

*whatever time remains of your 5 min. window after completion of the assignment: AMRAP “U Go/ I Go” Burpees 

*SCORE = Total # Burpees (negative points for any unfinished assigned reps (to be subtracted from Burpee total))

(0:00 - 5:00)

Against a 5 Min. Clock: 100 OH Plate Lunge (45/25)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(6:00 - 11:00)

Against a 5 Min. Clock: 90 Ball Slam (30/20)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(12:00 - 17:00)

Against a 5 Min. Clock: 80 Toes-2-Bar

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(18:00 - 23:00)

Against a 5 Min. Clock: 70 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

~change barbell load~

(24:00 - 29:00)

Against a 5 Min. Clock: 60 Back Squat (c: 185/135, p: 135/95, m: 95/65, f: 65/35)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(30:00 - 35:00)

Against a 5 Min. Clock: 50 Box Jump-Over (c: 30/24, p/m: 24/20, f: 20/16)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

~change barbell load~

(36:00 - 41:00)

Against a 5 Min. Clock: 40 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(42:00 - 47:00)

Against a 5 Min. Clock: 30 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(48:00 - 53:00)

Against a 5 Min. Clock: 20 Wall Walk

AMRAP In Remaining Time: “U Go/ I Go” Burpee

~1 min. rest~

(54:00 - 59:00)

Against a 5 Min. Clock: 1000m Row

AMRAP In Remaining Time: “U Go/ I Go” Burpee

*SCORE = Total # Burpees 

(1 negative point per unfinished assigned rep (to be subtracted from Burpee total))

"OH, BABY!!"

ANNOUNCEMENT: I had my Conditioning class search for the "hidden message" in today's workout, once it was written up on the whiteboard.  Get it??  It spells: "OH, BABY!" Why?  Because I am now officially through my first trimester, and I can finally tell everybody that Joe and I are expecting our third baby!  We are thrilled, it was planned, and I am totally exhausted and ready to slow it down in the gym a bit.  I didn't, however, get to slow it down much in this workout...this one was a toughie!

60 Min. AMRAP -

*10 OverHead Squat (c: 115/85, p: 95/65, f: 65/35)

*10 Behind-the-Neck Shoulder-to-Overhead (c: 115/85, p: 95/65, f: 65/35)

*10 Alternating Front Rack Lunge (c: 115/85, p: 95/65, f: 65/35)

*10 Burpee-Box Jump (24/20)

*Your Choice (a: 2 Rope Climb, OR b: 3 Bar Muscle-Up, OR c: 10 Chest-to-Bar Pull-Up)

NOTE: 800m Run every 15 min. (@ 0:00, 15:00, 30:00, & 45:00)

SCORE = Total Rounds + Reps (each of the Your Choice assignments is worth 10 points)

"Ladder-licious"

A) 20  Min. “Cindy Ladder” -

1 Pull-Up + 2 Push-Up + 3 Air Squat

2 Pull-Up + 4 Push-Up + 6 Air Squat

3 Pull-Up + 6 Push-Up + 9 Air Squat

4 Pull-Up + 8 Push-Up + 12 Air Squat

5 Pull-Up + 10 Push-Up + 15 Air Squat

6 Pull-Up + 12 Push-Up + 18 Air Squat

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

B) 20 Min. Ladder -

1 Squat Clean (c: 135/95, p: 95/65, f: 65/35) + 2 Under-Over (24”)(1/2 R lead, 1/2 L lead) + 3 KB Swing (c: 70/53, p: 53/35, f: 35/26)

2 Squat Clean + 4 Under-Over + 6 KB Swing

3 Squat Clean + 6 Under-Over + 9 KB Swing

4 Squat Clean + 8 Under-Over + 12 KB Swing

5 Squat Clean + 10 Under-Over + 15 KB Swing

6 Squat Clean + 12 Under-Over + 18 KB Swing

….etc.

SCORE = # of Completed Rounds + # of Extra Reps

C) 10 Min. Ladder -

1-2-3-4-5-6-7-8-9-10, etc. x Squat Snatch (95/65)

5-10-15-20-25-30-35-40-45-50 x Double-Under (sub: Lateral Bar Hops)

SCORE = # of Completed Rounds + # of Extra Reps

"Play Date"

EQUIP: HSPU Set-Up, KB, Bar, Jump Rope, Low Rings

WARM-UP:

*Active Stretch

*400m Run

*5 Strict Pull-Up (sub: Ring Row w/ 4-count descent)

*5 Bar-Facing Burpee

*20 Handstand Shoulder Shrug

*5 ea. (light barbell) x Strict Press, Hang Power Snatch, Front Squat, Romanian Deadlift

“Play Date” (3-7-2015)

For Time OR 60 min. AMRAP -

20 Rounds -

3 HSPU (Rx = 1 AbMat)

7 KB SDHP (c: 70/53, p: 53/35, f: 35/26)

15 Rounds -

3 Hang Power Snatch (c: 115/85, p: 95/65, f: 65/45)

7 Ring Push-Up

3 Rounds -

20 Pull-Up

15 Front Squat (c: 115/85, p: 95/65, f: 65/45)

7 Rounds -

20 Double-Under (sub: Lat Bar Hop)

15 Romanian Deadlift (c: 115/85, p: 95/65, f: 65/45)

SCORE = a) Time to complete all 45 Rounds, OR b) Total Rounds + Reps in 60 min.

"Clean Sweep"

EQUIP: Bar (3 progressive loads), Slam Ball (30/20), Pull-Up Bar, Box (24/20)

For Time (60 min. cap) -

400m Run

24 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

18 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

12 Hang Power Clean (95/65)

6 Burpee-Box Jump (24/20)

6 Burpee Pull-Up

6 Slam Ball Burpee (30/20)

400m Run

20 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

15 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

10 Power Clean (115/85)

5 Burpee-Box Jump (24/20)

5 Burpee Pull-Up

5 Slam Ball Burpee (30/20)

400m Run

16 Squat Clean (135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

12 Squat Clean(135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

8 Squat Clean(135/95)

4 Burpee-Box Jump (24/20)

4 Burpee Pull-Up

4 Slam Ball Burpee (30/20)

400m Run

——————

FINISHER:

For Time -

100 1-Arm OH KB Lunge (50 R-arm + 50 L-arm: divide as desired)(c: 70/53, p: 53/35, f: 35/18)

"Chip, Chip, Chip-a-Roo"

RULES: 1) Chipper-Style: complete all reps of one movement before moving onto another; 2) Inside of the BUY IN & BUY OUT, you may complete the movements in any order desired

BUY IN: 1 Mile Run

5 Rope Climb

50 Burpee-Tuck Jump

50 Toes-2-Bar

50 alt. Pistol (Rx+: Weighted w/ 1DB (25/15))

50 KB Swing (c: 70/53, p: 53/35, f: 35/18)

50 Wall Ball (20/14)

50 KB Goblet Step-Up (c: 70/53, p: 53/35, f: 35/18)(20”)

5 Rope Climb

BUY OUT: 1000m Row

SCORE = a) For Time OR b) Sum of Points Earned (each completed movement assignment = 5 points)

(BUY IN/ OUT do not count for anything)

—————-

FINISHER (for early finishers):

Tabata: Handstand Hold vs. Wall (Rx+: Freestanding)

"Mean Girls"

WARM-UP:

*Active Stretch

With Partner: 1 Round Each -

P1: 500m Row

P2: AMRAP: 5 ea. x Wall Ball, Ball Slam, Evil Wheel, Power Clean

—————-

(0:00 - 15:00)

“Killer Karen”

For Time -

150 Wall Ball (20/14)

*10 x Ball Slam (30/20) every time you break from unbroken Wall Balls

(15:00 - 30:00)

“Evil Grace”

For Time -

30 Evil Wheel Clean & Jerk (135/ 95)

(30:00 - 50:00)

“Murderous Mary”

20 Min. AMRAP -

5 Strict Handstand Push-Up (Rx = 1 AbMat)

10 alt. KB Goblet Lunge (c: 70/53, p: 53/35, f: 35/26)(Rx+: Weighted Pistol (35/26))

15 Chest-2-Bar Pull-Up

———