Thursday 151231

Strength:
Overhead Squat
2 x 3 reps @85%
Push Press + Jerk
2 x 3 reps @70%
WOD:
Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. 32 total intervals. The score is the total number of reps completed.

Wednesday 151230

Clean Deadlift + Mid-Hang Clean
2 x 3 reps @75%
Clean Deadlift
4 x 3 reps @105%
WOD:
Complete as many rounds and reps in 12 minutes of the ascending ladder
3-6-9-12-15-18-21-etc
Dead-lift
Push-jerk
Chest To Bar Pull-up
Men: 155lb barbell. Women: 105lb barbell.

Tuesday 151229

Strength:
Front Squat
3 reps @75%
2 reps @80%
2 reps @85%
WOD:
Complete as many rounds in 10 minutes as possible
10 Box Jumps (24"/20")
20 AbMat Sit-ups

Monday 151228

Strength:
Snatch
3 reps @75%
2 reps @ 80%
1 rep @ 85%, 90%, 95%
Snatch Pull
3 x 3 reps @95%
WOD:
CrossFit Open WOD 14.1
Complete as many rounds in 10 minutes as possible
30 Double-unders
15 Power Snatches (75/55)

Sunday 151227

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 151226

Clean & Jerk
75% x 3+1 x 2
80% x 2+1
85% x 2+1
90% x 1
Clean Pull
3 x 3 reps @90%
Back Squat
5 x 3 reps @80%

Friday 151225

Christmas Day. We Are Closed.

Thursday 151224

Christmas Eve. 12:30p class only

12 Days Of Christmas
Do the workout like you would sing the song.
Day 1: Burpee Broad Jump
Day 2: KB Snatches (alternating arms)
Day 3: Burpee Box Jump Overs(24"/20")
Day 4: KB Cleans (alternating arms)
Day 5: Burpee Pull-ups
Day 6: KB Sumo Dead-lift High Pulls
Day 7: Burpees
Day 8: KB Goblet Squats
Day 9: Lateral Burpees
Day 10: American KB Swings
Day 11: Burpee Toes To Bar
Day 12: Russian KB Swings
Men use a 55lb KB. Women use a 35lb KB

Wednesday 151223

Snatch Deadlift + Mid-Hang Snatch
2 x 3 reps @75%
Snatch Deadlift
4 x 3 reps @105%
Snatch Balance + OHS
2 x 3 reps @80%
Push Press + Jerk
2 x 3 reps @65%

Tuesday 151222

Strength:
Front Squat
3 reps @75%, 80%, 75%
WOD:
For Time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes To Bar

Monday 151221

Strength:
Snatch
3 x 2 reps @75%
2 reps @80%
2 reps @85%
1 rep @90%
Snatch Pull
3 x 3 reps @90%
WOD:
'Christine'
Three Rounds For Time:
Row 500 Meters
12 Dead-lifts (bodyweight)
21 Box Jumps(24"/20")

Sunday 151220

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151219

Strength:
Back Squat
5 x 3 reps @78%
WOD:
'Triple Three'
Row 3,000 Meters
300 Double-unders
Run 3 Miles

Friday 151218

Clean & Jerk
75% x 3+1 x 2
80% x 2+1 x 2
Clean Pull
4 x 3 reps @85%
WOD:
8 Rounds (32 intervals)
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Thursday 151217

Strength:
Snatch Balance
2 x 3 reps @70%
Jerk
2 x 5 reps @80%
WOD:
Every minute on the minute for 12 minutes alternate between:
40 Double-unders
15 Dumbbell Thrusters (35lb DBs/20lb DBs)

Wednesday 151216

Strength:
Halting Clean Deadlift + Mid-Hang Clean
2 x 5 reps @70%
Clean Deadlift
5 x 3 reps @100%
WOD:
21-15-9 rep rounds for time
Row, Calories
Hang Power Cleans (95/65)
Lateral Burpees Over Barbell

Tuesday 151215

Strength:
Front Squat
3 x 3 reps @75%
WOD:
10-9-8-7-6-5-4-3-2-1 rep rounds for time
Strict Pull-ups
Pistols
Strict Toes To Bar
Strict Handstand Push-ups
Perform 4 Burpees between each exercise

Monday 151214

Strength:
Snatch
2 x 2 reps @75%
2 x 2 reps @80%
Snatch Pull
4 x 3 reps @85%
WOD:
For Time:
21-15-9 rep rounds
Row, Calories
Overhead Squat (95/65)
Pull-ups

Sunday 151213

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151212

Back Squat
5 x 3 reps @75%
WOD:
Two Person Teams
Four Rounds For Time:
Run 400 Meters
30 Medicine Ball Clean - Chest Pass(20/14)
20 Kettlebell Swings (55/35)
20 Pull-ups

Run together as a team. Then line up 4ft apart and perform 30 medicineball chest passes (15 ea). Partner 1 will then do 20 KB swings while Partner 2 completes 20 Pull-ups, and then Partner 2 will do KB swings, while Partner 1 does pull-ups.

Friday 151211

Clean & Jerk
70% x 3+1 x 2
75% x 3+1 x 2
Clean Pull 5 x 3 reps @80%
WOD:
Complete as many rounds in 15 minutes as possible
Row, 20 calories
10 Hang Power Cleans (135/95)
5 Ring Muscle-ups

Thursday 151210

Strength:
Muscle Snatch + Snatch Balance + OHS 5 x 3 reps
Push Press + Jerk 2 x 3 reps @60%
WOD:
'Diane'
21-15-9 rep rounds for time:
Dead-lift (225/155)
Handstand Push-ups

Wednesday 151209

Strength:
Halting Snatch Deadlift + Mid-Hang Snatch 2 x 5 reps @70%
Snatch Deadlift 5 x 3 reps @100%
WOD:
CrossFit Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Tuesday 151208

Strength:
Front Squat3 x 3 reps @70%
WOD:
Three Rounds For Time:
Run 400 Meters
Max Rep Bench Press - Body Weight
Max Rep Supine Ring Pulls- feet on a box

Monday 151207

Strength:
Snatch2 x 2 reps @70%
3 x 2 reps @75%
Snatch Pull3 x 3 reps @80%
WOD:
Complete as many rounds in 16 minutes as possible
10 Ring Dips
15 AbMat Sit-ups
20 Barbell Walking Lunges (95/65)

Sunday 151206

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on stuff you suck at.

Saturday 151205

Karen & Annie
50-40-30-20-10 rep rounds for time
Double-unders
Sit-ups
Wall Balls (20lbs/14lbs

Friday 151204

Complete as many rounds in 20 minutes as possible
Run 200 Meters
10 Box Jump Overs (24"/20")
10 Deficit Push-ups (45lb bumper/25lb bumper)
10 Chest To Bar Pull-ups

Thursday 151203

Strength:
15 minutes to establish a 1RM Front Squat
WOD:
10-8-6-4-2 rep rounds for time:
Front Squat @ 60% of 1RM
Lateral Bar Jump Burpees

Wednesday 151202

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 12 minutes as possible:
Row, 50 calories
40 Dead-lift
30 Hang Power Clean
20 Shoulder To Overhead
Use a single barbell loaded to 60% of clean & jerk 1RM

Tuesday 151201

21-15-9 Rep Rounds For Time:
Schwinn AirDyne, Calories
Kettlebell Sumo Dead-lift High Pull (55lbs/35lbs)
Wall Balls (20lbs/14lbs)
Toes To Bar

Monday 151130

Strength:
15 minutes to establish a 1RM Snatch
WOD:
Four Rounds:
1 Minute Max Rep Touch And Go Power Snatch* @ approximately 40% of Snatch 1RM
1 Minute Max Rep Double-unders
Rest 1 minute
*Do not drop the barbell

Sunday 151129

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151128

Old School
Dead-lift
5 reps @60%,65%,70%,75%,80% of 1RM
Bench Press
5 reps @60%,65%,70%,75%,80% of 1RM
Back Squat
5 reps @60%,65%,70%,75%,80% of 1RM
Shoulder Press
5 reps @60%,65%,70%,75%,80% of 1RM

Friday 151127

Friday Class Times: 12:30p, 6p, 7p
Saturday: 8:30a

Filthy 50
For time:
50 Box jump, 24 inch/20 inch
50 Jumping pull-ups
50 Kettlebell swings, 35lbs/25lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs/35lbs
50 Back extensions
50 Wall ball shots, 20lbs/14lbs
50 Burpees
50 Double-unders

Thursday 151126

CLOSED. GO EAT SOME TURKEY AND WATCH FOOTBALL

Friday class times: 12:30p, 6p, 7p

Wednesday 151125

Thanksgiving Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p

For Time:
5 Rounds of Cindy
30 Snatches(95/65)
5 Rounds of Cindy
30 Clean & Jerks (95/65)
5 Rounds of Cindy

Tuesday 151124

Thanksgiving Week Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p

Complete as many rounds in 20 minutes as possible:
Row 400 Meters
40 Double-unders
Handstand Walk, 40ft.

Monday 151123

Thanksgiving Week Hours:
Monday - Wednesday: Normal class times
Closed Thursday
Friday: 12:30p, 6p, 7p

Four Rounds For Time:
Run 200 Meters
15 Box Jump Overs (24"/20")
9 Squat Cleans (155lbs/105lbs)
6 Ring Muscle-ups

Sunday 151122

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151121

Team WOD:
Teams of 4:
Complete as many rounds in 25 minutes as possible:
100 Meter Farmers Carry (70lb DBs/45lb DBs)
Max Rep Pistols, Alternating Legs
Max Rep Handstand Push-ups
Max Rep Chest To Bar Pull-ups

Friday 151120

Strength:
15 minutes to establish a 1RM Close Grip Bench Press
WOD:
Complete as many rounds in 12 minutes as possible:
300 Ft Shuttle Run
15 Close Gr ip Bench Press @ 65% of 1RM

Thursday 151119

Strength:
15 minutes to establish a new Dead-lift 1RM
WOD:
10-9-8-7-6-5-4-3-2-1 reps
Dead-lift @ 65% of 1RM
15 AbMat Sit-ups

Wednesday 151118

Strength:
Shoulder Press
7 x 3 reps, increase weight on each set
WOD:
For Time:
Row, 50 Calories
Rest 1 minute
Row, 50 Calories

Tuesday 151117

Strength:
Back Squat
5 x 3 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
7 rounds for time of:
7 Power Cleans (95lbs/65lbs)
7 Thrusters (95lbs/65lbs)
7 Bar-Facing Burpees

Monday 151116

MetCon Monday
Complete as many rounds in 20 minutes as possible:
15 American Kettlebell Swings (55lbs/35lbs)
10 Toes To Bar
25 Double-unders

Saturday 151114

"Marco"
Three Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135lbs/95lbs)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Friday 151113

"Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Thursday 151112

"Kutschbach"
7 rounds for time of:
11 Back Squats (185lbs/135)
10 jerks (135lbs/95lbs)

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

Wednesday 151111

"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
You may partition the pull-ups, push-ups, and squats any way you wish.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is

Tuesday 151110

"McGhee"
Complete as many rounds in 30 minutes as possible:
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Monday 151109

"Pike"
Five Rounds For Time:
20 Thrusters (75lbs/55lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50 Meter Bear Crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Sunday 151108

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151107

Complete as many rounds and reps in 20 minutes as possible:
100 Ft Walking Lunge
Handstand Walk, 75 Ft
Row, 50 Calories
25 Shoulder To Overhead (115/75)

Friday 151106

21-15-9 rep rounds for time:
Dead-lift (225/155)
Box Jumps (24"/20")
Ring Dips

Thursday 151105

Three Rounds For Time:
3 Rounds of Cindy
10 Hang Power Cleans (135/95)

Wednesday 151104

WOD:
15-12-9 reps for time:
Toes To Bar
Thrusters @ 65% of 1RM
Deficit Handstand Push-ups (men 2 45lb plates/ women 2 25lb plates)
WOD 2:
4 minute max distance row. Rower dampener set on "3"

Tuesday 151103

Strength:
Pause Back Squat:
7 x 2 Reps @ 70-80 % of 1RM
Hold in the bottom position for a 2 count
WOD:
15-12-9 reps for time of:
Clean & Jerk (135lbs/95lbs)
Chest To Bar Pull-ups

Monday 151102

MetCon Monday
For Time:
Run 400 Meters
30 Russian Kettlebell Swings (55lbs/35lbs)
12 Burpees
Run 400 Meters
24 Russian Kettlebell Swings
18 Burpees
Run 400 Meters
18 Russian Kettlebell Swings
24 Burpees
Run 400 Meters
12 Russian Kettlebell Swings
30 Burpees

Sunday 151101

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151031

"Scooter"
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Friday 151030

Every 2 minutes complete the following complex:
1st 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% of 1RM
2nd 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% + 10lbs
3rd 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40% + 20lbs
4th 2 minutes: 1 Power Clean + 1 Squat Clean + 1 Jerk @ 40%+ 30 lbs
Continue to increase weight every 2 minutes for as long as you are able.

Thursday 151029

Row 5 K

Wednesday 151028

WOD 1:
7 Rounds For Time:
10 Sumo Dead-lift High Pulls (95lbs/65lbs)
10 Ring Dips
WOD 2:
For 16 intervals alternate between the 2 exercises
Tabata Double-unders
Tabata Knees To Elbows
Score is the total number of reps completed.

Tuesday 151027

Strength:
Front Squat
5 x 3 reps @ 85% of 1RM
Push Jerk7 x 2 reps @ 80% of 1 RM
WOD:
7 minute Max Rep Burpee Pull-ups

Monday 151026

Complete as many rounds and reps in 25 minutes as possible.
Row, 50 Calories
50 Hand Release Push-ups
50 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
50 Sit-ups
50 Pull-ups
50 Double-unders
Row, 35 Calories
35 Hand Release Push-ups
35 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
35 Sit-ups
35 Pull-ups
35 Double-unders
Row, 20 Calories
20 Hand Release
Push-ups
20 Overhead Walking Lunges (45lb bumper/25lb Bumper). Perform 5 Burpees Onto The Bumper Plate After Every 10 Steps
20 Sit-ups
20 Pull-ups
20 Double-unders

Sunday 151025

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills.

Saturday 151024

Class time change for this Saturday we will meet at 7a.
'Jackie'
For Time:
Row 1,000 Meters
50 Thrusters (men 45lbs/women 35lbs)
30 Pull-ups

Friday 151023

Strength:
Back Squat
3 x 5 reps @ 80% of 1RM
WOD:
For Time:
30 Dead-lifts (men 185lbs/women 125lbs)
Row 30 Calories
30 Overhead squats (men 95lbs/women 65lbs)

Thursday 151022

Strength:
Death By Snatch
Start at 40% of 1RM the first 1 minute
40%+10lbs the second 1 minute
40%+20lbs the third 1 minute
40%+30lbs the fourth 1 minute
Continue for as long as you are able.
Rest 5 minutes
WOD:
Every 2 minutes for 12 minutes complete
4 Hang Power Snatches (men 95lbs/women 65lbs)
8 Strict Handstand Push-ups

Wednesday 151021

Strength:
Bench Press
2 rounds:
10 reps @ 70%
1 rep @ 90%
WOD:
Complete as many rounds in 12 minutes as possible:
10 Pistols, Alternating Legs
15 Ring Dips
20 Russian Kettlebell Swings (men 55lbs/women 35lbs)

Tuesday 151020

Strength:
Clean and Jerk
7×2 @80-85% of 1RM– Drop and reset each rep
Full squat clean. Work up based on feel.
WOD:
AMRAP 20 minutes
30 Wall Balls (men 20lbs/women 14lbs)
20 Sit-ups
10 Dead-lifts @ 70% of 1RM

Monday 151019

MetCon Monday
WOD 1:
Complete as many rounds as possible in 15 minutes
Run 300 Meters
20 Double-unders
10 Chest To Bar Pull-ups
-Rest 4 minutes-
WOD2:
Complete as many rounds as possible in 10 minutes
Run 200 Meters
15 Pike Push-ups
10 Toes To Bar

Sunday 151018

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151017

Teams of 4
Complete 4 Rounds For Time:
Partner 1: 200 Meter Sled Drag (men 135lbs/women 95lbs)
Partner 2: AMRAP DB Ground To Overhead (men 45lbs/women 30lbs)
Partner 3: AMRAP Burpees
Partner 4: AMRAP Renegade Rows (men 35lbs/women 20lbs)

Friday 151016

5 Rounds For Time
7 Squat Snatches (men 135lbs/women 95lbs)
14 Toes To Bar
21 Double-unders
Rest 1 Minute

Thursday 151015

"Nicole"
Completes as many rounds in 20 minutes as possible:
Run 400 Meters
Max Rep Pull-ups
Score is the number of pull-ups completed on each rounds.

Wednesday 151014

Strength:
Dead-lift
5 x 3 reps @ 85% of 1 RM
WOD:
Eight 90 Second Rounds
5 Power Cleans (men 145lbs/women 105lbs)
Plank Holds

Tuesday 151013

Strength:
Every minute on the minute for 7 minutes
7 Strict Weighted Pull-ups. Pick weight, but make it challenging
WOD:
Complete as many rounds in 18 minutes as possible of
Row 750 meters
30 Supine Ring Pulls With Feet On A Box Or Bench
30 Medicine Ball Sit-ups
30 Medicine Ball Overhead Walking Lunge Steps
Run 600 Meters Carrying A Medicine Ball
(Men use a 20lb medicine ball. Women use a 14lb medicine ball)

Monday 151012

Strength:
Thrusters
3 x 5 reps @ 75%, 80%, 85% of 1 RM
WOD:
Complete as may rounds in 15 minutes as possible:
Run 200 Meters
11 Front Squats (men 135/women 95)
22 Ring Push-ups

Sunday 151011

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 151010

For Time:
Run 400 Meters
21 Overhead Squats (men 95lbs/women 65lbs)
21 Pull-ups
Run 400 Meters
15 Overhead Squats (men 95lbs/women 65lbs)
15 Pull-ups
Run 400 Meters
9 Overhead Squats (men 95lbs/women 65lbs)
9 Pull-ups

Friday 151009

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Thursday 151008

Four rounds for time:
Bear Complex, 5 sets (men 135lb, women 95lbs)
30 Double-unders

Wednesday 151007

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the:
Medicine Ball Cleans (men 20lbs/women 15lbs)(reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the Schwinn AirDyne) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Tuesday 151006

Split Jerk
1-1-1-1-1-1-1
Rest as needed. Then,
Tabata Row for calories

Monday 151005

A Different Kind Of Bad
3 Rounds for max reps in one minute of:
Medicine Ball Cleans (reps)
Push-ups, game style (reps)
Sit-ups (reps)
Pull-ups (reps)
Schwinn AirDyne (calories)
Rest 1 minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the Schwinn AirDyne each calorie is one point.

Sunday 151004

Olympic Lifting. Make Up A Missed WOD. Mobility. Work On Skills.

Saturday 151003

"Jennifer"
Complete as many rounds in 26 minutes as possible:
10 Pull-ups
15 KB Swings (men 55lbs/women 35lbs)
20 Box Jumps (men 24"/women 20") No Step-ups.

Friday 151002

For time:
100 Double-unders
50 Calorie row
30 Step-ups (men 35 lb. DBs/women 25 lb DBs)
50 Calorie Row
100 Double-unders

Thursday 151001

Complete as many rounds as possible in 25 minutes
5 KettlebellmTurkish Get-ups (right arm)
5 Single Arm KettlebellSnatches (right arm)
5 Single Arm Kettlebell Overhead Squats (right arm)
Run 200 Meters
5 Kettlebell Turkish Get-ups (left arm)
5 Single Arm Kettlebell Snatches (left arm)
5 Single Arm Kettlebell Overhead Squats (left arm)
*Choose Weight, but make it challenging.

Wednesday 150930

Weightlifting Wednesday
Strength:
10 minutes to establish a 1RM Squat Clean
Squat Cleans
EMOM for 5 minutes
5 reps
EMOM for 5 minutes
4 reps
EMOM for 5 minutes
3 reps
EMOM for 5 minutes
2 reps
EMOM for 5 minutes
1 rep
Start @ 50% of 1RM
Increase weight every 5 minutes
Try to add 10-20# every 5 minutes
No extra rest between each EMOM

Tuesday 150929

Strength:
Close Grip Bench Press
5 reps @ 70%, 75%, 80%, 85%, 90% of 1 RM
WOD:
"Rahoi"
Complete as many rounds as possible in 12 minutes
12 Box Jumps (men 24" box/women 20" box) No Step-ups.
6 Thrusters (men 95lbs/women 65lbs)
6 Burpees (bar facing)

Monday 150928

For Time:
Run 800 Meters
50 Hand Release Push-ups
30 Chest To Bar Pull-ups
Run 400 Meters
25 Handstand Push-ups
15 Bar Muscle-ups

Sunday 150927

Olympic Lifting. Mobility. Make up a missed WOD. Work on Skills.

Saturday 150926

Complete As Many Rounds As Possible in 20 Minutes Of:
Run 200 Meters
15 Box Jumps (men 24 inch/women 20 inch)
15 Pushups

Friday 150925

Five rounds For Time:
3 Dead-lifts@ 80% of 1RM
5 Muscle-ups

Thursday 150924

Three Rounds For Time On Each Round Of:
Row 500 Meters
Run 400 Meters
100 Double-unders
Rest 3 minutes

Wednesday 150923

15-12-9 rep rounds for time:
Barbell Thrusters (men 135lbs/ women 95lbs)
Weighted Pull-ups (men 45lbs/women 25lbs)
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great

Tuesday 150922

Strength:
Dead-lift
5-4-3-2-1
WOD:
8 minutes to:
Row 500 meters
Then, Complete As Many Rounds As Possible In The Remaining Time:
3 Dead-lifts
3 Burpees Over The Bar
3 Power Cleans
Men: 135lbs barbell. Women 95 lbs barbell.

Monday 150921

“Kelly”
Five Rounds For Time Of:
Run 400 Meters
30 Box Jumps (men 24 inch/women 20 inch)
30 Wall Ball Shots (men 20lbs/ women 15lbs)

Sunday 150920

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150919

Team WOD:
Teams of 5
5 Rounds:
Row 150 meters
Max Rep Russian Kettlebell Swings (men 55lbs/women 35lbs)
Max Rep Thrusters (men 95lbs/women 65lbs)
Max Rep Burpee onto a 45lb Bumper Plate
Rest
As soon as the person rowing goes 150 meters all team members move to the next station. Score is the total reps completed at each station.

Friday 150918

5 Rounds of 45 seconds on/ 15 seconds off
Max Rep Hang Power Snatch (men 95lbs/women 65lbs)
Max Rep Double-unders
Max Rep Hand Release Push-ups
Rest

Thursday 150917

Pet Rock Redeux
Two Rounds For Time:
Run 400 Meters holding a Medicine Ball
40 Ft Walking Lunge Holding Medicine Ball Overhead
40 Medicine Ball Sit-ups
40 Wall Balls
40 Jumps Over Medicine Ball
Men: 20lb medicine ball. Women 14lb medicine ball.

Wednesday 150916

WOD 1:
5 Rounds for time on each round:
Run 200 meters
Rest 45 seconds
WOD 2:
7 minute AMRAP
7 Power Cleans (men 135lbs/women 95lbs)
7 Ring Dips

Tuesday 150915

Strength:
Dead-lift
3 x 5 reps @ 75% of 1 RM
WOD:
15-12-9-6-3
Dead-lift (men 225lbs/women 135lbs)
3-6-9-12-15
Handstand Push-ups

Monday 150914

"Barbara"
Five Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest Precisely 3 minutes between each round.

Sunday 150913

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 150912

Row 1,000 Meters
100 Overhead Squats (men 95lbs/women 65lbs)
At the top of each minute stop and do 5 lateral burpees over the barbell

Friday 150911

Strength:
Close Grip Bench Press
7x3 reps @ 85% of 1RM
WOD:
For Time:
21-15-9 rep rounds
Shoulder To Overhead (men: 135lbs/women: 95lbs)
Toes To Bar
Box Jumps (men: 24 inch/women: 20 inch)

Thursday 150910

Strength:
Back Squat
5 reps @65%,70%,75%,80%,85% of 1
Complete as many rounds as possible in 10 minutes:
Walking Lunge, 50 Meters
Handstand Walk, 50 Feet
50 AbMat Sit-ups