Strength:

-Bench Press

5-5-5-5-5

-30 second Plank hold between each set

Workout Of the Day (conditioning):

3 min AMRAP of:

5 Toes to Bar
5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 Toes to Bar
5 Ring Dips

D1: Asrx’d
D2: K2E–dip progressions–15 dubs
D3: knees above hips–box dips–30 singles

One of our newest members, Cherie, get’n her “Curtis P.” on! If you notice someone new in your class give them a warm CFB welcome! We pride ourselves on having an awesome community with the some of the best people in San Diego!!!

Strength:

5 sets of,

3 unbroken Curtis P. complex:

-Power clean
-Front racked lunge L&R
-Push press

Workout Of the Day (conditioning):

“Fractured Fran”

5 rounds for time

9 Thrusters

9 Pull Ups

D1: 95/65
D2: 75/55–jumping pull ups
D3: 45/35–jumping pull ups

Cash Out:

2,000m row or 1 Mile run

Strength:

Take 15-20 min. to build up to a heavy-ish Snatch.

D1: Full

D2: Power

D3: Hang Power

Workout Of the Day (conditioning):

AMRAP in 5

6 DeadLift

12 Wall Ball (no Rx’d weight, pick a challenging load but hit the target!)

Rest 3 minutes

AMRAP in 5

10 KB Swing

20 Alt. Jumping Lunges

D1: 185/125—70/53

D2: 155/95—53/35

D3:135/75—35/26

Strength:

EMOM for 12 min.

Even mins: 3-5 strict pull ups
Odd mins: sprint 100m

Workout Of the Day (conditioning):

50*40*30*20*10*

-Sit Ups

-HR push ups

*2 rope climbs after each round.

D1: 15′
D2: 10′
D3: 6 monkey hangs

Coach Jane making rope climbs look easy!

Strength:

Take 15-20 minutes to establish a 3RM of a Deadlift.

Workout Of the Day (conditioning):

100 double under’s

50 Alt. KB or DB snatch

40 toes to bar

30 hang power cleans

200m run

D1: 70/40–155/85
D2: 53/30–135/75
D3: 35/20–95/55

Strength:

Strict Press

3-3-3-3-3-3-3

(Practice pull up efficiency in between sets)

Workout Of the Day (conditioning):

7 rounds for reps

30 seconds of max shoulder to overhead

30 seconds of rest

30 seconds of max chest to bar pull ups

30 seconds of rest

D1: 135/95–c2b
D2: 105/75–pull ups
D3: 75/55–pull up progressions

Del Norte high school’s “Fittest on campus” challenge sponsored by CrossFit Barracks was a huge success! Watching and judging these young athletes was an honor and a pleasure. To be a part of something that may potentially change high school PE curriculum is AMAZING! Big shout out to Dale Hanover for putting on a great event and sharing his passion of “Fitness” to all of his students!

Strength:

Spend 15-20 minutes to establish a new 3RM of a back squat.

Workout Of the Day (conditioning):

Complete AMRAP in 12 minutes of-

10 Front squats

20 Box Jump overs

D1: 135/95–24″/20″
D2: 105/75–24″/20″
D3: 75/55–18″/12″

Congratulations to our CFBA’s for an awesome event held at CrossFit 2.0 in San Marcos. It was a charity competition to help raise money to help find a cure for cancer. Great job guys!!!