WE ARE NO LONGER LOCATED AT 899 SECOND AVE!!

We apologize for not having updated the Workout of the Day (WOD) but we are currently working on moving to a new location in the westside of Chula Vista close to the 5 Freeway. So please be patient and we’ll update the WOD as soon as we are up and running. *PLEASE CALL IF YOU HAVE ANY QUESTIONS MARISA 619-829-3076

Thank you!!!!

WORKOUT 12 . 5

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN – includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WORKOUT 12 . 4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

WORKOUT 12 . 3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar

WORKOUT 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

“FIGHT GONE BAD”
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

WALLBALL, 10ft target (20/14lbs)
SUMO DEADLIFT HIGH PULL (75lbs)
BOX JUMPS 20″
PUSH PRESS (75lbs)
ROW (Calories)

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

COMPLETE AS MANY BURPEES AS POSSIBLE IN 7 MINUTES

THEN,
RUN 200M
REST (THE EXACT AMOUNT OF TIME IT TOOK TO COMPLETE 200M)
RUN 400M
REST (THE EXACT AMOUNT OF TIME IT TOOK TO COMPLETE 400M)
RUN 600M
REST (THE EXACT AMOUNT OF TIME IT TOOK TO COMPLETE 600M)
3 ROUNDS

“2012″

PUSH UPS 251
JUMPING PULLUPS 251
SQUATS 504
KNEES TO ELBOWS 251
BODY BUILDERS 251
JUMP ROPE 504
ROW 2012M

*To be completed for time by a team of 3 or ideally 4. Only 2 teammates can work at a time while the other 2 rest until the other 2 complete as many reps as possible. Keep a total count of the reps completed as a team then move on to the next exercise once the number has been reached. Divide the Row evenly among each teammate.

“2011 Rewind”

KNEES TO ELBOWS 402
RUN 202.2M
STIFF LEG DEADLIFT 402
ROW 402.2M
MINI VUPS 402
RUN 402.2M
WALKING LUNGES 402
ROW 402.2M
SUPERMANS 403
RUN 402.2M

*This WOD is to be performed with a team of 3 to 4 people. Ideally 4. Two of the teammates work while the other 2 rest, then switch after completing as many reps as possible. Keep total count with everyones completed reps. Once the number has been reached move on to the next exercise. Split the Run & Row among each teammate as needed. This entire WOD is to be completed for time.