The Engine, Week 2 of 16: June 26-July 2

There is competition team work to be done after class this coming week. One and all are welcome to do it after class or during Open gym hours. Please let me (Rafael) know over Facebook Messenger if you plan on doing the competition workouts AND if that does/does not mean you want to sign up for local CrossFit style competitions.

The Engine. Week 2.

The Engine. Week 2.

WOD: Thursday, March 26, 2015

BBQ this Saturday @ 12:15 p.m. following the last CrossFit class and the end of the CrossFit Open 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) GymNASTY Holds

(D) SKILL: Handstand Holds

(E) SKILL: Turkish Get Ups

(F) SKILL: Pistol Practice

(G) SKILL: Russian Swings

(H) Active Recovery (Easy 1-2K Row) OR Movement Review for WOD


21-15-9 of
Russian Swings
Ball Slams
Jumping Pull-Ups

(J) Sit-Up Tabata

Ali. Outlaw Jump Rope. Photo by Rafael Vega

WOD: Tuesday, November 4, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Ring Row, Pull Up, Muscle Up Progressions and Practice: Do small sets in anticipation of (G)

(Big Classes: Half start on Double Unders)

(E) Unbroken Double Under Practice

5-10-15-20-25-Max Reps-Max Reps-Max Reps

(F) Rest and Set-up for (G)

(G) 3 Rounds for Time:

30 Wall Balls 20/14 to 10'/9' Target
15 C2B Pull Ups
10 Ring Dips

Globo Gym Supplemental:

  1. Bicep Curls: Warm Up, then 4x3-5 Reps, Heavy
  2. Zottman Curls 3x8-12, 2x Max Out, light, to medium light weight; Alternate with 3x8-12 tricep extension using same/close to same weight

Home Sweet Home. Photo by Rafael Vega