Cross Fit Thousand Oaks

Buy-In: AMRAP 2 Minutes
- Double Unders

WOD: AMRAP 12 Minutes:
- 5 Clean & Jerk
- 10 Paralette Burpees

Cash Out: Handstand Practice and Yoga

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Buy-In: 2 Rounds:
- 1 min tuck Hang
- 1 min. Plank
Rest 30 seconds between rounds

WOD: For Time: 20-15-10-5 of…
- Hang Power Cleans
- Push Ups

Cash Out: “Dead Bugs” and Yoga

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Buy-In: Push Press 3-3-3-3-3 …at ~85% 1RM Press

WOD: 7 Rounds for Time:
- 5 Ring Dips
- 7 Knees to Elbows
- 10 OH Squat

Cash Out: Yoga and Mobility Work

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Buy-In: Deadlift 3-3-3-3 at ~80% 1RM

WOD: 12 Minute AMRAP
- 10 Sit Ups
- 10 Box Jumps
- 20 Double Unders

Cash Out: Yoga and Mobility Work

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Buy-In: Two Rounds of:
- 1 minute Tuck Hang
- 1 minute Plank
… 1 minute rest between rounds.

WOD: 4 Rounds For Time:
- 200 meter run
- 20 Wall Ball
- 20 V-ups

Cash Out: Accumulate 5 minutes in the bottom of the squat, in good form. Whenever “resting’ (not in the bottom of a squat), hold a yoga pose of your choice until you return to the squat.

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Buy-In: Back Squat 5-5-5-5-5

WOD: 10-9-8-7-6-5-4-3-2-1

- Kettlebell Swings
- One-arm, Overhead Kettlebell Squats
- Box Jumps

Cash Out: Yoga!

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Buy-In: Agility Drills and Core Work.

WOD: Team “Blackjack”!
3-person teams work to complete paired sets of Pull Ups and Push Ups, where all reps in a set add to 21. Starting set is 20 Pull Ups, 1 Push Up. Next is 19 Pull Ups and 2 Push Ups. then 18 and 3…. and so on, down to 1 Pull Up and 20 Push Ups. For Time.
Scaling: Substitute Sit Ups and Squats.

Cash Out: Yoga!

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Buy-In: Agility Drills on the Grass.

WOD: 12 min AMRAP:
* 7 Pushups
* 9 Situps
* 11 KB Swings (m 53#/w 35#)

Count all rounds and leftover reps

Cash Out: Yoga!

We had a great visit with Jay, from CrossFit 66 in Oklahoma — Thanks for working out with us, Jay!

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WOD: For Time:
* Run to the top of Taratula Hill and back down (to the bench at the very top).
* Rest 3 minutes.
* Run up again, but only to the vehicle barrier and back down.

Your score is your total time, including rest.

Nice work on this one, everyone! Matt H., Augie, and Marc had the best times of the day!

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Buy-In: 2 Rounds of Run 800 meters, for time. Rest 3 minutes between efforts.

Congratulations to Jessica, who cut a full minute off her 800m time… compared to only 2 months ago!

WOD: “Bear Complex”
5 Rounds for Time:
Each round consists of 7 reps, each rep consisting of the following movements starting from hang position: Hang Power Clean, Front Squat, Thruster (lower bar to back), Back Squat, Rack Press or Rack Jerk (lower bar to front), return to hang position. You must not put the bar down during a round (you must do all seven reps unbroken).

Cash Out: Stretching!

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