Anaheim CrossFit West

We work with all levels of fitness and all ages. Let us know how we can help you out !

Let’s take a moment of silence. #neverforget

#fbf to Labor Day and #schmalls #run #burpees #pullups #kettlebellswings #pistols #handstandpushups

Come enjoy a workout with us this Labor Day. We will be hosting one class at 10am. Gym will be open at 9am. Friends, family, and visitors are all invited. No drop in fee required. All levels welcome. We pride ourselves in our ability to work with all types of clients !... https://www.crossfit.com/workout/2013/04/23#/comments

Warm Up Dynamic Movement + Mobility ----------------------------- Weightlifting Barbell 5's... Every 2min x 5 Sets 2 Clean High Pull 2 Hang Squat Clean *Work up to a heavy, not maximal weight -------------------------------------- Conditioning "Midsection Mash" 5 Rounds for Time 10 Deadlift 225/155 15 GHDSU or 20 Abmat Sit Up *14min Cap

Warm Up 8min Slow AMRAP 30 Sec Bike 10 Band Pass Through 10 Squat + Band Pull Apart... ------------------------ Conditioning Every 2min x 5 3 Floor Press 6 Ring Row *Slow on the down, fast on the up for both exercises Rest 5min Every 2min x 5 9 Push Up 12/8 cal Bike SPRINT --------------------------- Post Conditioning 3 Sets Not For time 6-10 Strict Pull Up 6-10 Cossack Squat 30sec Hollow Body Hold

Warm Up Dynamic Movement + Mobility ---------------------- Every 2min x 5 Sets 3 Front Squat... *3 sec down, 2 sec pause at bottom *Start at medium weight and build to a heavy set of three at the end ---------------------- Conditioning For Time 20-15-10-5 Hang Power Clean Calorie Row Rx 115/75

Warm Up 6min AMRAP 2 Sumo Stance Walk Outs 4 Push Ups 6 Spiderman Lunges... --------------------------- Weightlifting Every 90sec x 7 Sets 2 Push press 1 Push Jerk or Split Jerk *Start at a medium weight and work to build up to a heavy set by the end --------------------------- Conditioning 12min AMRAP 6 Handstand Push Ups* 12 Russian KB Swings 24 Double Unders Rx KB = 72/53 Rx+ = Unbroken Double Unders *Mod: Seated DB Press 30/20

Warm Up: Game Time + Mobility ---------------------------- Weightlifting: Barbell 5's... Every 90 sec x 9 sets Min 1: 2 Power Snatch @ 75% Min 2: 1 Power Snatch @ 80% Min 3: 1 Power Snatch @ 85% -------------------------- Conditioning: 4 Rounds 20 Short Shuttle Run 20 Alternating DB Snatches 20 Alternating Goblet Reverse Lunges w/ DB Rx = 50/30 Rx+ = 60+/40+

Warm Up: Coaches Choice + Mobility ---------------------- Strength: Alternating EMOM x 10min (5 sets of each)... Odd: 3 Overhead Squats Even: 3 Thrusters *From the rack *Build in weight to a heavy set of 3 for each movement ---------------------------- Conditioning: For Time: 21 Overhead Squats 200 Meter Run 21 Thrusters 200 Meter Run 15 Overhead Squats 200 Meter Run 15 Thrusters 200 Meter Run 9 Overhead Squats 200 Meter Run 9 Thrusters 200 Meter Run *Rx = 95/65

Warm Up Dynamic Movement + Mobility --------------------------------- Weightlifting: Barbell 5's... Snatch + Clean/Jerk Technique MAX OUT FRIDAY !!! 15 min to find a 1RM Snatch *From floor, power or squat 10 min to find a 1RM Clean and Jerk *From floor, power or squat

Warm Up: 3 Rounds 10 Walking Lunges 5 Inchworm 5 Ring Row... ------------------------------------ Strength: 4 Giant Sets for quality: A1. 10 Hip Thrust A2. 10/10 1 Arm DB Row A3: 10 Cossack Squat *After completing A1, move directly to A2, then A3, then rest 1-2 min after completing -------------------------------------- For Time 50 Calorie Bike *7min Time Cap See more

Warm Up: 2 Rounds 500m row 10 Banded Pass Thru 10 Band Pull Apart... 3 Wall Walk ------------------------------------- Strength: 5 Rounds 1min Work/ 1min Rest 10/8 Cal Row Max Rep HSPU* in remaining time *Mod: Seated DB Strict Press 30/20 --------------------------------------- Conditioning: For Time 21 Power Clean and Jerk 9 Toe to Bar 15 Power Clean and Jerk 15 Toe to Bar 9 Power Clean and Jerk 21 Toe to Bar Rx Clean + Jerk: 95/65 Rx+ Clean + Jerk: 115/75