Sunday 8/21/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm)

Saturday 8/20/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Partner WOD: Shared reps for time

100x Leg throw-downs
100x KBS (m:55#/f:35#)
100x Sit-ups
100x Wall balls (m:20#/f:15#)

One partner works at a time

Friday 8/19/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Strength:
Snatch – 2×5 @ 60%

WOD: 4 Rounds for time

100x Single-unders
200m Run
50x Double-unders
20x Burpees

Thursday 8/18/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 8/17/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Skill: Handstand Push-ups/Walks

Strength:
Back Squat – 85% 3 x 8

WOD: For time

Buy-in with 50 cal row

30-20-10 Farmers carry DB Lunges (m:55#/f:35#)
10-20-30 Hand Release Push-ups

Cash out with 400m run

Tuesday 8/16/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Skill: Muscle-ups

Strength:
Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

WOD: AMRAP in 12 minutes

4x Muscle-ups (mod. 8 CTB pull-ups)
8x Front squats (m:155#/f:105#)
16x V-ups

Monday 8/15/2016

Announcements:

    • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
      We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.

      Check out their video! Pretty cool!

    • 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.It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

 

Strength:
Push Jerk – 65% x 3, 70% x 3 x 2, 75% x 3
Snatch High-Pull – 75% (of snatch) 5 x 3

WOD: For time

21-15-9x of

Hang Power Snatches (m:95#/f:65#)
Box Jumps (m:24″/f:20″)
Barbell Lateral Burpees

Sunday 8/14/2016

Announcements:

  • Change of schedule for this Friday, August 12 and Sunday, August 14.
    Friday, August 12 – No 10am and 3pm
    Sunday, August 14 – Closed.
  • 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.

    As of today, we have two teams who have signed up. Team Francisco/Niko and Team Ciery/Jess

Box closed today.

Saturday 8/13/2016

Announcements:

  • Change of schedule for this Friday, August 12 and Sunday, August 14.
    Friday, August 12 – No 10am and 3pm
    Sunday, August 14 – Closed.
  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

WOD: For time

100 Double-unders
90 Back extensions
80 Jumping Lunges
70 Sit-ups
60 Squats
50 V-ups
40 Mountain Climbers
30m Bear crawl
20 Toes to bar
10 Handstand Push-ups


Friday 8/12/2016

Announcements:

  • Change of schedule for this Friday, August 12 and Sunday, August 14.
    Friday, August 12 – No 10am and 3pm
    Sunday, August 14 – Closed.
  • 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.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Strength:
Back Squat – 85% 5 x 5

WOD: 5k run for time