WODs 1/28/19-2/1/19



Part A
4 rounds:
21 double KB snatch (2 x 53/35)
15 chest-to-bar pull-ups
9 handstand push-ups
straight into…
Part B
50 dumbbell box step overs (2 x 50/35, 24/20)

Part A
4 rounds:
21 dumbbell snatch (50/35)
15 dumbbell push press (2 x 40/25)
9 pull-ups
straight into…
Part B
50 dumbbell box step overs (2 x 40/25, 24/20)


There is a decent group of folks competing in the Swolemate Showdown the following week over at Outlier.  This is the first event and a great test of work capacity.  We will spend some time drilling progressions of the gymnastics  movements as well as how to efficiently do box step overs.  If you aren’t comfortable stepping over, you can go up and down.


5 Deadlift 75% deadstop+8 heavy KB squats rest 2 minx4


400m run

15 Ball slams 40/30
12 Ring Dips
Deadlifts+heavy goblet squats are a great way to build core strength and improve both lifts.  We are gonna do a setup like this for 3 weeks in a row and see how it affects both lifts-we will test our 5rm DL the week of Feb 18.  We want constant motion on the wod.  Scale so you can do the dips in no more than 2 sets


OHS 5×3 32×1

OHS 115/75
Row/BIke 4-8-16-20

In order to be strong, you must first be coordinated.  Moving slowly(3 sec down, 2 sec hold) forces you to train the entire range of motion as well as increases the time under tension.  This leads to better movement and more strength gains.  Go getem on this wod.  The rep scheme is small enough to allow you to sprint.  We want this to be as close to unbroken as possible.


2 power cleans EMOTMx6

“The Chief”

5 rds
3 min AMRAP
3 Power cleans 135/95
6 Pushups
9 Air squats
rest 1 min

The EMOTM is meant to dial in power cleans prewod.  If you’re more experienced, you can work up to 75-80%, if not, use it as a chance to move better.  We want this wod to be unbroken for 3 min.  Its a short time frame, so if your resting, we need to scale.


Bar Muscle up skills!

(snatch anyhow)
15 hang snatch 75/55
50 DU
3 Bar MU
12 Hang snatch 95/65
50 DU
3 Bar MU
9 Hang snatch 115/75
50 DU
3 Bar MU
6 Hang snatch 135/95
50 DU
3 Bar MU

*Scale with strict pullups, banded or jumping bar MU
Wods like this will show up in the open.  The goal is quick transitions with a consistent pace.  If you aren’t comfortable adding weight, don’t.  You’ll get a great wod keeping the weight the same.  Starting off a bit slower on a wod like this will likely result in you finishing faster.  Don’t be afraid to scale the reps on bar Mu.  I’d rather you do 1/rd if your capable rather than none at all.

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Mike came to CrossFit Coronado after a 26-year career in the Marine Corps. Having made fitness a way of life during his time in the Marines, he was searching for a means to maintain an elite level of fitness after he retired from the Corps. Maintaining a regimen of elite fitness was an elusive goal for him until he stumbled upon the back alley garage that is home to CrossFit Coronado. As the 8th original member Mike was at CrossFit Coronado from its very start and adapted to the CrossFit protocol like a duck takes to water. Mike was a devoted and dedicated coach and friend.  Unfortunately he passed away in march, 2018 from pancreatic cancer.  His spirit will always be a part of CrossFit Coronado.  He helped to build and shape this gym into what it is today.  Strong Like Bull.  Semper Fi Sir.


CrossFit Level I 

CrossFit Barbell

CrossFit Endurance

CrossFit Mobility



Shannon’s love of exercise started with high school sports and continued through college. Her background includes over five years of cardiac and pulmonary rehabilitation, her own at-home personal training company, and group fitness classes.  Shannon started CrossFit at CFC in 2011. As a new mom, she could no longer spend the hours required for marathon and triathlon training. She consistently attended the 6am CFC class for two and a half years, including through the entire pregnancy of baby #2. In 2014, the Navy moved the Campoamor’s to Japan and then to Italy. In Europe, Shannon took advantage of the global CrossFit community-making friends with fellow athletes all over the world. In 2019, the Navy moved the Campoamor’s back to Coronado, where they happily rejoined the CFC family.


CrossFit Level 2

BS in Human Nutrition, Foods and Exercise from Virginia Tech

MS in Health and Exercise Science from Wake Forest University



Shannon has been coaching CrossFit since 2012 when she earned her Level I certificate. soon after she earned her Level II and has since renewed. She went on to obtain her CrossFit weightlifting Level I and Level II certifications as well as the Catapult Weightlifting from Don McCauley. Shannon has been coaching with Crossfit Coronado since 2017. Shannon ran the Olympic Lifting program at Crossfit Coronado when it was offered. She’s competed in crossfit at a handful of local events and aspires to come last place at regionals one day.

Favorite movement is the Olympic Lift -Snatch & least favorite will always be running. Loves coaching at CrossFit Coronado because it’s a gym where everyone is welcome regardless of fitness level. You won’t find any clicks here, just some great people great community and coaches that are always working to be better each day.

Shannon’s go to saying ‘ I’ll quit tomorrow’.


CrossFit Level 2 Trainer

CrossFit Weight Lifting Level 2

Don McCauley Catapult Weightlifting



Working out” has been a part of Johanna’s life for as long as she can remember. Her educational background follows suit. However, it wasn’t until she was introduced to CrossFit, that she felt truly “fit”. Johanna got her Level 1 certificate to help others on their journey to improving their lives through exercise in a supportive community.  Johanna has had many teaching opportunities cross her path, from preschool children, elementary school PE, teaching water exercise with the elderly, coaching kids soccer, and now coaching CrossFit.  In her off time, Johanna enjoys time with her family on the beach, and watching her children’s sports.


CrossFit Level 2 

CrossFit Kids



Kimberly started doing CrossFit in 2010.  She quickly realized the awesome benefits of CrossFit and was eager to help Clint when they decided to take over as the owners.  She helps with our teen program and the behind the scenes work that needs to be done.  Kim works part time as an oncology nurse and is a full time to mom to their two little girls. Prior to that, she worked for the City of San Diego for over ten years teaching children of all ages and abilities how to swim and spent three years working as a substitute teacher for kids in grades K-12.  Kim took long-term sub positions teaching high school physical education and middle school science.  After seeing the lack of physical fitness with kids in the school systems, Kim wanted to help set up a teen program to give kids a positive physical outlet aside from school competitive sports.  After having kids and realizing how challenging it is to workout with little ones, she also created a program in the gym to offer childcare so that moms (and dads) can get their workouts in!  Email Kim


CrossFit Level I  

CrossFit Kids

CrossFit Mobility

CrossFit Swimming

CrossFit Cycling

BS Human Biology from UCSD

BS Nursing from University of Oklahoma



Clint started as a customer with CrossFit Coronado in October 2008.  He became a trainer in August 2009, and the owner in August 2010.  He has been an athlete since he was young.  Starting with 7 years of gymnastics and martial arts, as well as high school football and track.  In college, he got into endurance running and swimming.  He was first introduced to CrossFit in the military.  A CrossFit athlete is one that is well rounded in all areas of fitness.   It was this, and the fact that there is absolutely no way to duplicate the results that CrossFit produces for the short amount of time the workouts require, that initially hooked Clint.  Clint has personally experienced improvement in every aspect of fitness, with much shorter workout times.  He competed in the SoCal Regionals in 2010 with a team and in 2011 and 2012 as an individual.  Clint thoroughly enjoys helping people reach their goals.  Clint recently completed a Doctorate in Physical Therapy from the university of Saint Augustine and is excited to integrate PT into the gym. His goal is to help professionalize the fitness industry and bring educated and safe training to everyone.  Clint enjoys working with everyone, especially people who need more individualized attention or modifications.  If you’re interested in CrossFit Coronado or personal training, email Clint.


Doctorate in Physical Therapy

CrossFit Level I 

CrossFit Mobility

CrossFit Football

CrossFit Swimming

CrossFit Cycling

USA Weightlifting Level 1 Sports Performance Coach

BS Kinesiology from Texas A&M


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