Monday 6.01.15

Strength:  Back Squat 5-5-5-5-5*

*Try to add 5-10# from 5.04.15

WOD:  "Wall Ball Fran"

21-15-9:

- Wall Balls (20/14# to 10/9' target)

- Pull Ups (with Wall Ball between legs)*

*If you are still working on pull ups, do not worry about the wall ball, continue working on the pull up variation you are on!

Monday 5.04.15

Full Extension!

Strength:  Back Squat 5-5-5-5-5

WOD:  4 rounds:

- 20 Wall Ball

- 10 Chest to Bar Pull Ups

* protect your hands....this may be a warm up for Fran later in the week......

Monday 4.06.15

Photo courtesy of Wodmedic.com

Strength:  Back Squat 1-1-1-1-1-1

WOD: AMRAP for 15:00:
- Wall Walk with Push Up – 3 Reps
- 15 Kettlebell Swings (53/35#)
- 30 Russian Twists (53/35#)

Wednesday 3.25.15

Strength:  Back Squat 5-5-5-5-5

WOD: 4 rounds:

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest). (The workout will take 9 minutes)

- Goblet Squats (53/35#)*
- Kettlebell Clean and Jerk – switch arms as desired (53/ 35#)
- Toes to bar

*If you have pistols, count double your points for those (one pistol on one leg= 2 goblet squats)

Monday 3.02.15

A screen shot from the live streaming feed of Doug's competition!

Strength:  Back Squat 10:00 to find 1rm, then 3x5 @ 70%

WOD:  "Upside Down Helen"

3 rounds:

- 400m Run

- 21 Kettlebell Swings

- 12 Handstand Push Ups

Monday 2.02.15

Sweet Potato Hash.
Who's ready for the final week of the Nutrition Challenge!

Strength:  Back Squat 3-3-3-3-3

WOD:  CrossFit Games Open 12.4/13.3

Complete as many rounds and reps as possible in 12 minutes:

- 150 Wall balls (20# to 10' target/14# to 9' target)

- 90 Double Unders, 

- 30 Muscle Ups.

MASTERS:  Men: Wall balls @20# to 9' target Women: 10# to 9' target, 

*Optional: For time:

- 800m Sprint

Tuesday 1.06.15

The new gym leader of the CrossFit Total!

Strength: Back Squat 5-5-5-5-5

WOD: For time:

- GRID score: Complete 20 Thrusters (135/95#) as fast as possible.  4:00 time cap

Rest 2:00 and record your time to complete, then:

- 400m Run
- 30 Chest to Bar Pull Ups

Tuesday 12.30.14

The CrossFit Total is a great way to test your strength gains, or to see where your strength currently stands, so you can make goals to improve it!

Strength/WOD: "The CrossFit Total":

Perform a 1 rep max in each of the following lifts:

- Back Squat
- Shoulder Press
- Deadlift

After a good warm up, you will have three attempts at a max single for each of the three lifts. Your score will be the heaviest single rep of each lift added together. You must complete the lifts in the order listed, and in the time provided for class.

So take your rest periods between attempts, but move quickly also!

Post weights to comments.

Tuesday 12.16.14

Strength:  Weighted Chin Ups 5-4-3-2-1

- OR-
Stict Chin Ups 5 x max reps

WOD:  AMRAP for 20:00

- 10 Push Ups
- 20 Back Squats (95/65#)
- 30 Double Unders

*Optional:  For time:
- 30 Turkish Get Ups


Post weights and rounds to comments.

Tuesday 12.02.14

Strength: Back Squat in 10:00 find 2RM
Then: do 1-1-1-1 at same weight or 5-10# more

WOD:  "GI Jane"
For time:
- 100 Burpee Pull Ups
(25:00 time cap)

*Optional:  Every :30 sec for 5:00 (10 rounds)
- 2-4 Strict Handstand Push Ups
Then,
- max reps. Kipping HSPU

Post weights and times to comments.

Tuesday 11.04.14

Strength: Back Squat 3-3-3-3-3

WOD: 3 Rounds

Each round consists of AMRAP in 5:00:

- 200m Run

- max. rounds of "Cindy"

Score total rounds/reps.  1 round of "Cindy"= 5 pull ups, 10 push ups, 15 air squats

*Optional: Complete:
- 4 x 1:00 Weighted Planks (plate on back) 
1:00 Rest in between sets 

Post weights and rounds to comments.

Tuesday 10.07.14

Strength: Back Squat 5-5-5-5-5

WOD:  "Death by Pull Ups"

- 1 Pull Up the first minute

- 2 Pull Up the second minute

- 3 Pull Up the third minute

- 4 Pull Up the fourth minute

...continue until you can no longer perform the number of Pull Ups in the minute*
*continue for at least 10 minutes, even if you can't hit the prescribed reps

* Optional Post-WOD work: AMRAP in 6:00 or 50 reps (whichever comes first)

- Ring Dips

Post weights and reps to comments.

Tuesday 9.09.14

Larry kicking butt in the nutrition competition and now at Mammoth Mountain!

Strength: Back Squat 5-5-5-5-5

WOD: For time:
Reps of 10, 9, 8, 7, 6, 5:
- Hang Power Cleans (155/105#)
- Chin Ups (as strict as possible)

Post weights and times to comments.

Tuesday 8.12.14

Strength:  Back Squat 5-5-5-5-5

WOD:  "Death by Pull Ups"  
- on the first minute complete 1 pull up, on the second complete 2 pull ups, etc until you can't maintain the required pull ups for that minute.  Keep going for at least 10 rounds, if fail before that

Post weights and reps to comments.

Tuesday 7.29.14

At the CrossFit Games!

Strength: Weighted Pull Ups 5-5-5-5-5

* warm up your squats between sets

WOD: "Litvinov Workout"
3 rounds for time of:
- 8 Back Squats (225/145#)
- 400m Run

Compare to 7.01.14

Tuesday 7.15.14

Strength: Back Squat 5-5-5-5-5

WOD: AMRAP in 12:00:

- 8 Thrusters (95/65#)

- 12 Box Jumps (24/20")

- 8 Pull Ups

Post weights and times to comments.

Saturday 7.12.14

Rick and Kelly Schwab Memorial Fund.
Rick and Kelly were tragically killed by a drunk driver on July 4th, leaving their children behind Jared-14, Derek-26, and Larissa-28. This local family is needing money to help cover Funeral expenses and Jared's care.
Donations can be made at The Compound and we'll donate a lump sum, or donate online HERE!

Skill: movement review

WOD: "Schwaby"
3 rounds for time:
- 10 Back Squats (155/105#)
- 10 Lateral Burpees
- 20 Hang Power Cleans (155/105#)
- 10 Lateral Burpees
- 30 Deadlifts (155/105#)
- 10 Lateral Burpees

Post times to comments.

Tuesday 7.01.14

Strength:  Weighted Pull Ups 5-5-5-5-5 (try to set a 5rm)*

*Don't have Pull Ups yet?  There are many things you can do to work on it and still get a tough workout, building the proper muscle to work to get them.  Too often people choose the same band and don't progress.  There are static hangs, negatives, weighted ring rows, and 5 sets for max reps attempting to move down one band each set (even if you are down to 1 or 2 reps).  Ask a coach to help you formulate a plan to start working towards your first strict pull up!

WOD: "Litvinov Workout"
3 rounds for time of:

- 8 Back Squats (225/145)

- 400m Run

Post weights and times to comments.

Tuesday 6.17.14

This Competition is this Sunday, the 22nd and information can be found HERE
Head out to Concord High School and cheer on Alisha, Bailey, Phillip and Rick!

Strength: Back Squat 5-5-5-5-5

WOD: AMRAP in 15:00:
- 3 Power Cleans (185/115#)
Then, 3 rounds of "Cindy":
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

For each round, perform 3 power cleans then 3 rounds of 5 pull ups, 10 push ups and 15 air squats or 3 rounds of “Cindy”.

Post weights and rounds to comments.

Tuesday 5.20.14

Strength:  Back Squat 5x3.  Perform 3 Box Jumps immediately after each set.

WOD:  3x 5:00 Rounds:

- 400m Run at the start of each round

- Max. rounds of "Cindy" for remainder of the round

* 1 round of "Cindy" =
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post weights and rounds of Cindy to comments.