Wednesday 1.28.15

Skill:  EMOM for 12:00:

- 1 Wall Walk + 2 Handstand Push Ups

WOD: "Jackie"
For time:
- 1000m Row
- 50 Thrusters (43/35#)
- 30 Pull Ups

*Optional:  For reps:
- 1 max set of Wall Balls (20/14# to 10').
set ends when you stop moving for any significant (2-3 sec) amount of time

Wednesday 1.14.15

Skill:  2 x 1000m Row
Rest as needed between sets

WOD:  For time
- 150 Push Ups
*every time you break 40 yard Sprint

*Optional:  Complete:
- 50 Hollow Rocks
- 30 Warrior Sit Ups
- 50 Hollow Rocks

Wednesday 12.17.14

This Saturday, December 20th, Doug will be competing in the Holiday Bolt Kettlebell Competition in Visalia, CA.
Good luck Doug!

Skill: Spend 15-20:00 on Muscle Up practice.  Rings, Bars, or any aspect of the movement you need to improve.

WOD: For time:
- 1,000m Row
- 30 Dips
- 30 Sumo Deadlift High Pulls w/ KB (53/ 35#)
- 30 Handstand Push Ups
- 30 Kettlebell Snatches (53/35#)
- 30 Air Squats
- 30 Box Jumps (24/20")

*Optional: Spend 5:00:
- Handstand Walks for total distance
OR
- Handstand Holds for total time

Post reps and times to comments.

Monday 12.08.14

The calm before the Rookie Rumble!

Skill: Seated Box Jump. Find 1rm

WOD: Complete for time:

- 1000m Row

- 50 Burpees

- 800m Run

*Optional: 3x max Muscle Ups (Ring or Bar) or Chest to Bar Pull Ups

Post heights and times to comments.

Wednesday 10.15.14

Skill: For best times:
- 1000m Row
Rest at least 5:00, then:
- 500m Row

WOD: One Minute On...One Minute Off...for 10:00:
- 30 Kettlebell Swings (53/ 35#....or higher if you can)

* You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
* If any penalty is counted, perform a 500m Row at the end of the workout for each penalty
* These will be full swings. If you find you are unable to maintain the 30 reps for more than 2 rounds, then drop to Russian Swings before lowering the weight.
* If you are finishing too quickly each round (around 45-50 sec), then move up a KB weight.

*Optional: 6:00 time Cap:
- 50 Toes to Bar

Post times and penalties to comments.

Wednesday 8.13.14

Skill: Handstand Walks and L-Sits (alternate between attempts at each for 10-15:00)

WOD:  For time:

- 1000m Row

- 100 Kettlebell Swings (53/35#)
- 100 Double Unders

*Start with the row, then you partition the KB swings and DU's as needed or do them straight through.

Post reps and times to comments.

Wednesday 3.19.14

Skill: One-Arm Kettlebell/ Dumbbell Rows 3 x max reps

WOD: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

*Please don't drop the empty bars!
** Protect your hands!

Post weights, reps and times to comments.

___________________________________________________________________________

I started changing my dog's diet to a grain free diet months ago and his energy is up more than before.  And his body composition is much better!

Article: What Your Dog & Your Diabetic Uncle Have In Common

Tuesday 10.22.13

Add caption

Skill: On the minute for 12:00:

- 3-5 Ring Dips - hardest variation possible

WOD: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Please don't drop the empty bars!

Post reps and times to comments

Friday 10.11.13

Strength:  Weighted Chin Up.  Find your 3rm

WOD:  Run:
- 3 x 800m Run

Rest 1:1

* Compound Crew, consider completing 3 x 1000m Rows for a substiute and a quick but intense 3 K!

Post weights times to comments.

Thursday 5.16.13

Reminder: YOGA

Amber will be offering free yoga classes today at 11 am and 7:00 pm. 
The classes are open to anyone, so bring a yoga mat and a friend!

One of these things is not like the others......

Skills:  Complete the following skills in any order:
- Rope Climb - most difficult variation
- 400m Run - time
- Toes to Bar/ Knees to Elbows  - max reps
- 1000m Row - time
- Vertical Leap - max height
- Pull Ups - max reps
- L-Sit - time in "L"
- Hollow Body - time
- Sit Ups - max reps

**Or Make up anything else you missed this week

Post to comments.

Wednesday 5.08.13

Saturday Night Live had a perfect skit about New Balance running shoes.  You could easily substitute Under Armor, Vibrams or any other type of shoes.
Watch it HERE

Skill: 1000m Row

WOD:  For time:
- 70 Sumo Deadlift High Pull (45/ 35#)
- 50 Thrusters (45/35#)
- 30 Pull Ups

DON'T DROP THE BARS!!!

Wednesday 4.10.13

Strength: Front Squat 5-5-5-3-3-3

WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Presses (115/75#)

*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)

Post weights and rounds to comments.

Wednesday 10.03.12

September PR's.  This is a lot, but i know there are many PRs missing for the month, especially with benchmark week.  Let's fill up the board in October!

Skill:   Double Unders practice for 10:00

Conditioning:  Complete, NOT for time:
- 800m Run
- 1000m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups
- 400m Run
- 500m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups
- 200m Run
- 250m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups

Post times to comments.

Wednesday 5.30.12

The latest CrossFit Journal entry on rowing.  

Skill: Snatch Balance

Conditioning: For individual times:
- 1000m Row
- 800m Run
- 500m Row
- 400m Run
- 250m Row
- 200m Run

Post individual times to comments.