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W.O.D.

Wednesday

City Base CrossFit – CrossFit

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WOD

5 ROUNDS

REST 1:00 BETWEEN ROUNDS

21 DOUBLE UNDERS OR 42 SINGLES

9 THRUSTERS (95/65)

21 DOUBLE UNDERS OR 42 SINGLES

15/12 CALORIE ROW

**IF NOT ENOUGH ROWERS – 12/10 CALORIES BIKE**

Warm-up

The Mold

City Base CrossFit – Crucible

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Skill

Chisel (AMRAP – Rounds)

Every 3:00

5 Front Squats 50% 1 Rep Max

10 Cals AAB

5 Back Squats 50% 1 Rep Max

100M AAR/ C2C if Runner is taken

Rest 2:00 Between Each Round

Clean Pull (5X5@100%)

We will be progressing on this through out this cycle

Tuesday

City Base CrossFit – CrossFit

Warm-up

Strength (Option)

Deadlift (5X5@75%)

Conditioning (Option)

Amrap

8 Minutes

8 Deadlifts

8 Burpees

8 Push ups

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Monday

City Base CrossFit – CrossFit

Thanks Giving Week is upon us and all the good and bad food decisions are also here! Look don’t beat yourself up too bad about enjoying your food. Life is meant to be lived and enjoyed.

Warm-up

3 Rounds

12 KB Swings

10 Situps

15 Cals AAB

Strength (Option)

Warm up using Shoulder Symmetry

Shoulder Press (6X6@70%+5lbs)

Conditioning (Option)

Burpee over box (AMRAP – Reps)

2:00 AMRAP

2:00 Rest

:90secs

:90secs Rest

:60 Sec
This is a new Test for all of us. If you have less than a month doing Crossfit we are going to be doing a different test for you.

WOD

Jenn G (Time)

1 Round

60 Pull ups

50 Push ups

40 Sit ups

30 Air squats

20 leg lunges (Each leg)

10 Wall Ball shots

Handstands for Days

City Base CrossFit – CrossFit

Conditioning (Option)

Accumulate 6 mins nose to wall

Metcon

FT

100 WB

2k AAB

100 WB

Everyone will use a 14 lb ball or lighter , sets of 25

Read Our “Super Mario’s” journey of 1 year of Crossfit

 

The journey began in 2017 with the triggering event being the yearly physical. Doc said your colesterol is high, your .2 away of being pre diabetic and your weight is 243 lbs. Almost 60lbs. over. 😱 What’s weird I look at my self in the mirror and saw my self as a good healthy person. Even though the signs were there pants already tight at 42 inches, shirts at 2XL, I think I was telling my brain it’s all good and it’s normal. One day Paula Ramos was talking to my wife about how she and Miguel were joining this new Crossfit gym @ city base and that I should go try it out. My wife said go join I’ll pay your first month. By the way never did see that first month $$ lol it’s all good because this was the best decision I could have ever made and it’s become a life style with no regrets. I was so motivated that I didn’t even do the tryout class I sign up my first day. My first week was hard, the nick name Rex Harms came into play, I couldn’t extend my harms Coach Albert one day worked on crushing that muscle that was tight, made me cry 😭. That night I woke up in pain but next morning was all good, still had the Rex harms but I could move now. In this past year I have made several new friends in the #citybasecrossfit family that kept me motivated and pushed me to be better. I believe the foundation of support starts at home with your love ones if you do not have that support at home then your support system at the gym won’t matter, just my way of thinking. I have not had 2018 physical yet but this is where I stand; 195lbs weight lost 48 lbs, waist on pants size 34’ went down 3 sizes, shirt size large went down 2 sizes, and I feel a lot better. I don’t have to hold my breath several times to tie my shoe laces. I’m only 10 lbs away from my goal in weight. I like to thank the #citybasecrossfit family for that support throughout this year Coach Albert, Ryan and to a coach who no longer is there but was a huge part of this Coach Chris Rivas. I could not have come this far without the support of my beautiful wife Olga Rodriguez ❤️, I also want to thank Paula, Miguel, and Monica for the encouragement and support to join. If I forgot someone sorry ran out of space……

When Will YOUR JOUNEY BEGIN?

Wednesday

City Base CrossFit – CrossFit

Warm-up

10Min

15 Good Mornings

15 Squats

10 Inch Worm push ups

Conditioning (Option)

Metcon (Time)

3-6-9-12-15

Deadlifts 185/155

Bar facing burpees

WOD

2 Legit (Time)

24-21-18-15-12-9-6-3

Power Cleans 95/55

Burpees over the Bar

POWER

City Base CrossFit – CrossFit

Conditioning (Option)

Metcon

HI

City Base CrossFit – CrossFit

Conditioning (Option)

2 rounds

100 single jump rope

4 Strict pull ups/ bar hang(15sec)

Metcon

7 Rounds

15 EMPTY B.B. thrusters

AAB 15 cals

Wednesday

City Base CrossFit – Competitive Programming

Masters

1. Warm-up

3 Steady Rounds:

30ft Overhead Walking Lunge with empty Bar

20 Empty Bar Good Mornings

10 Toes to bar

2. Strength

Split Jerk 4×4@ 70%

3. Met-Con

5 Rounds For Time:

10 Overhead Squats 105/70lbs

Run 200m

Age Division Modification:

4 Rounds For Time:

10 Overhead Squats 85/60lbs

Run 200m

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Bitch Work

Run 200m x 8

Rest 2:00

Push the pace but make them repeatable.

5. Accessory

Dumbbell Bench Press

4×6

Then

1 Max Set at 80% of Heaviest 6

Scaled Versions

1. Warm-up

10 Minute Steady Run

Then

Floss Shoulders

2. Strength

Sumo Deadlift

10×3 @ 60% of 3RM

Speed Work

No Bounce – Silent

Speed means aggressive acceleration on the pull. Show complete control and patience during the decent.

3. Met-Con

For Time:

75 Wallballs 20/14lbs

2k on C2 Bike

75 Wallballs

Believe it or not, the Bike will actually bring your legs back to life. Hold a sustainable pace over 80 RPMs and bring life back to your legs for the second set of Wallballs.

4. Bitch Work

5 Rounds:

Run 200m

15 Bar Facing Burpees

Rest 2:00

Run hard AF and try be consistent on the burpees. That’s all we ask.

Under 40

1. Warm-up

10 Minute Steady Run

Then

Floss Shoulders

2. Strength

Sumo Deadlift

10×3 @ 60% of 3RM

Speed Work

No Bounce – Silent

Speed means aggressive acceleration on the pull. Show complete control and patience during the decent.

3. Strength Accessory

Glute Ham Raise

8×5

Tempo of 2:1

Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down

Your GHD should be set up so that your knees are in the front quarter of the pad. Lower yourself to a plank position and then return to the top. DO NOT ADD A HIP EXTENSION TO THIS MOVEMENT.

4. Met-Con

For Time:

100 Wallballs 20/14lbs

3k on C2 Bike

100 Wallballs

Believe it or not, the Bike will actually bring your legs back to life. Hold a sustainable pace over 80 RPMs and bring life back to your legs for the second set of Wallballs.

5. Bitch Work

6 Rounds:

Run 200m

15 Bar Facing Burpees

Rest 2:00

Run hard AF and try be consistent on the burpees. That’s all we ask.