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Train with a purpose at Crossfit Purpose in Huntington Beach

08/29/2016

August 29th, 2016

Today’s Training:

Stretch/Mobility

Warmup

2 Rounds

10 Wall Squats
10 V Ups
10 Russian Swings

Strength: Back Squats 5, 5, 3, 3, 3
Fitness: Back Squats 12, 10, 8, 6

Between Sets (3 sets total) Double Front Rack KB Lunges x 8 (each leg)

MetCon:

Amrap in 15 min.

20 Cal. Row
15 Box Jump Overs
10 Toes to Bar



08/26/2016

August 26th, 2016

Today’s Training:

Stretch/Mobility

Warmup:

2 Rounds

6 Clapping Pushups or 10 Pushups
8 Slam Balls
8 Static Hanging Lag Raises

Strength:

On Every 3 min. x 5

5 Bench Press
4 Power Cleans
5 Strict reverse Grip Chins

then

Field Work

3 Rounds (Not For Time)

50 Yard Heavy Prowler (25yd out/back)
3 Rope Climbs (Legless for Advanced)
100 Yard Heavy Bag Carry
10 Sledge Strikes (each side)

Barbell Club @ 10am

Hang Snatch

3 x 3 @ 70%, 3 x 2 @ 75%, 3 x 2 @ 80%

Overhead Squats

5 x 5

Back Squat w/3 sec. pause at bottom

4 x 6 (Start @ 55% of 1RM)

50 Heavy Russian Swings

Bodybuilding @ 6pm



08/25/2016

August 25th, 2016

Today’s Training:

Stretch/Mobility

Warmup:

2 Rounds
8 Goblet Squats (3 sec. hold at the bottom)
30′ Duck Walk
5 Broad Jumps

Strength:

On Every 3 min. x 5
5 Back Squats
5 Sumo Deadlifts
5 Reverse Front Rack KB Lunges (each Side)

MetCon:

For Time: (12 min. cap)

150 KB Swings 53/35

on Every Minute 5 Burpees Scaled is 3 Burpees

Yoga @ 7pm



08/24/2016

August 24th, 2016

Today’s Training:

Stretch/Mobility

Warmup:

2 Rounds

8 Russian Step Ups (each side)
8 1 Legged KB Deadlifts (each leg)
20 Sec. Hollow Rock

Strength: Deadlifts 5, 3, 1, 1, 1
Fitness: Deadlifts 12, 10, 8, 6

Metcon:

“Fran”
21-15-9
thrusters 95/65
Pullups

or Heavy Fran
12-9-6
Thrusters 135/95
Strict Pullups

Barbell Club @ 10am, 7pm

Clean and Jerk
3@70%, 3@75%, 2@80%, 2@85%x2

Hang Power Clean + Push Jerk
2+1 @ 70% x 6

Front Squat
5×2@80%

Push Press
4 x 3



08/23/2016

August 23rd, 2016

Today’s Training:

Stretch/Mobility

Warmup:

2 Rounds
8 Strict Press (empty bar)
30′ Walking Lunge w/Barbell or PVC Pipe Overhead
30 Sec. Handstand Hold

Strength:

OTMEM for 10min.
2 Strict Press + 2 Push Press (Start @ 70% of Strict Press 1RM)

then

AMRAP in 22 min.

250m Row
25 Wallballs 20/14
250m Run
25 Situps



08/22/2016

August 22nd, 2016

Today’s Training:

Stretch/Mobility

Warmup:

tabata x 4
Air Squats
Situps
Alt. Jump lunges
Plank Hold

Strength:

Strength: Front Squat 5, 3, 1, 1, 1
Fitness: 12, 10, 8, 6

between sets ( 3 sets) Bent Over Barbell Rows x 8

Metcon:

“Thunder Clap”

100 Double Unders
21-15-9
KB Swings 70/44, 53/35
Burpees
100 Double Unders





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16131 Gothard St Suite L
Huntington Beach, CA 92647


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CrossFit Purpose in Huntington Beach, CA was founded with one clear goal: to help you to achieve yours. Learn More