Monday 8/1/2016


  • Be prepared not only for the unknown but for the unknowable starting Monday, August 1.
    Beginning Monday, August 1, the WOD’s will no longer be posted the night before. All athletes need to be prepared mentally and physically for the unknown.
  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

Back Squat – 85% x 3 x 8

Skill: HSPU/HS Walks

WOD: “Fight Gone Bad”

AMRAP in 3 Rounds of:

Wall Balls (m:20#/f:15#) – reps
Sumo Deadlift High-Pull (m:75#/f:45#) – reps
Box Jumps (m:24″/f:20″) – reps
Push-Press (m:75#/f:45#) – reps
Row – Calories
One minute break

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.