Thursday, 7/27

Thursday, 7/27

We celebrated 9 years as an affiliate this year, so let’s now celebrate YOU, our lovely members, with an anniversary BBQ potluck and team beach WOD! Flyers are posted around the gym and an invite is going around on Facebook.

Details:
When: Saturday, 7/29 @ 10am
Where: Leadbetter Beach

CFSB will provide the protein and beverages, you provide the sides! Be sure to wear your swimsuits because y’all will be getting in the water! Any questions, please contact Coach Rachel at rachel@crossfit-santabarbara.com. See you there!

I. Warm-up

Coach’s choice!

II. Lifting

Bench press
6 x 5 @ 70%

III. WOD

30 Wallball shots
then,
3 Rounds for Time:
600m Run
20 Dumbbell snatches
then,
30 Wallball shots

IV. Optional

50 HSPU for time. Make good choices.

Wednesday, 7/26

Wednesday, 7/26

Coach Baker working with his private client, Matt. Coaches and trainers: If you’re looking for a spot to train your clients, let us know!

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat
6 x 5 @ 70%

III. WOD

Complete as many rounds as possible in 7 minutes of:
•50 double-unders
•10 overhead squats, 135/95 lb.

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.

Tuesday, 7/25

Tuesday, 7/25

Georgina showing that dumbbell who’s boss!

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift
6 x 5 @ 70%

III. WOD

AMRAP 10
1X Unbroken 3 Position Snatch (High, knee, floor) (135/95)
6 Toes to bar
9 Pull-ups

IV. Optional

50 jerks from the rack/blocks for time. The purpose of this is to work on barbell cycling. Focus on resting with the bar at the top of the jerk. Make sure you are paying attention to position of your lower back. (135/95)

Monday, 7/24

Monday, 7/24

Thanks to Chad Augustin (3x Games Athlete) for visiting us again for the week, to Cyndi dropping in again with Ben Ruffian(!), and to Frannie, Natalie, and Lex for trying us out. We hope to see you all again soon! 🙂

I. Warm-up

Tabata Burpees – YAY!

II. WOD

Part A:
AMRAP 8
Team Slamball Tosses
10 foot over the shoulder slamball tosses

Part B:
4 RFT:
20 Calorie Row
15 Bar over burpees
15 Kettlebell Swings (53/35)

Rest 3:00 minutes

The goal is to go as hard as possible. No slacking on the row! Overall score is slowest time.

*35 minute time cap

III. Optional

Flight Training to 60!

Friday, 7/21

Friday, 7/21

Join us tonight at 7pm for (root)Beer Friday and Movie Night — we’ll be watching Dr. Strange! Bring your family, chairs, dinner, and anything you’d like to share. We’ll provide the rootbeer and ice cream. 🙂

I. Warm-up

Coach’s choice!

II. Lifting

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

III. WOD

Granite Games Qualifier 17.1
12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

Thursday, 7/20

Thursday, 7/20

Shout out to Matilda and Adam from Sweden! Thank you for visiting and hope to see you again!

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: AMRAP reps @ 80%

III. WOD

AMRAP 15
15 Cal Row
15 Toes to bar
15 Dumbbell snatches

IV. Optional

Plyometric Training
EMOM 4
8 Depth jumps

EMOM 4
4 box jump overs
24” – 30” – 24” – 30”

Wednesday, 7/19

Wednesday, 7/19

Anna, one of our masters’ goddesses, making that bar her b*tch! Age ain’t nothin’ but a number!

I. Warm-up

Coach’s choice!

II. Lifting

Snatch –
70%x1 5 min EMOM;
73%x1 5 min OTM;
76%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.

III. WOD

AGOQ 17.3
21-15-9 reps for time of:
•Shoulder-to-overheads, 135 lb.
•Chest-to-bar pull-ups

Ages 16-17 and 35-54
•Men use 135 lb.
•Women use 95 lb.
Ages 14-15
•Boys use 95 lb.
•Girls use 65 lb.
Ages 55+
•Men use 95 lb. and perform chin-over-bar pull-ups
•Women use 65 lb. and perform chin-over-bar pull-ups

IV. Optional

10 legless (pike position) rope ascents for time.

Tuesday, 7/18

Tuesday, 7/18

I. Warm-up

Coach’s choice!

II. Lifting

Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: AMRAP reps @ 80%

III. WOD

AMRAP 10
5 Power Cleans (185/125)
10 Box jump overs (30/24)

IV. Optional

Burpee conditioning:
EMOM 5: 10 Burpee box jump overs (one every 6 seconds)
Rest 3 minutes
EMOM 4: 12 Burpee box jump overs (one every 5 seconds)
Rest 3 minutes
EMOM 3: 15 Burpee box jumps (one every 4 seconds)

Monday, 7/16

Monday, 7/16

This alpaca is here to tell you that you are going to kick butt this weekend and to have a happy Monday!

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: AMRAP reps @ 80%

III. WOD

Ascending Ladder for 12 Minutes
3 Snataches (95/65)
3 Overhead lunges (95/65)
6 Snatches
6 Overhead lunges
9 Snatches
9 Overhead lunges

*3 lunges = 3 total, not each leg

IV. Optional

15 Minute Shuttle Pushes
40 yards (20 out and back)
60 yards (30 out and back)

With a running 15 minute clock complete shuttle sled sprints with equal work to rest. 45/25 pound plate on sled.

1 rep = complete segment. Either 40 yards or 60 yards.

Friday, 7/14

Friday, 7/14

Layla doing a modified version of a rope climb. CrossFit can be scaled and modified to everyone’s abilities!

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 3 reps @ 60%
#2: 3 reps @ 67.5%
#3: 8 reps @ 72.5%
#4: 8 reps @ 72.5%
#5: 8 reps @ 72.5%

III. WOD

EMOM 5
6 Thrusters
6 Bar-facing Burpees
3 Thrusters
3 Bar-facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in 5 of 9 comes from the 9 reps of each exercise.

Bitnami