Wednesday 6.10.15

Strength: Hang Power Clean 3-3-3-3-3

WOD:  Complete 4 rounds:
- 1 Min. Box Jumps
- 1 Min. Walking Lunges holding 45#plate/ 44# KB – Max Reps
- 1 Min. Russian Twists w/ 45#plate/ 44#KB – Max Reps
- 1 Min. Rest

*For Box Jumps, use height that you can land with hips above parallel in a "power" position.
*For Walking Lunges count each step as a rep. Plate/ KB may be held in any way.
*For Russian Twists count each plate/KB strike as a rep.

Friday 5.29.15

Strength:  Push Jerk 1-1-1-1-1-1

WOD:  Reps of 25-20-15:
- Wall Ball (20/14# to 10/9')
- Box Jumps*
- Weighted Sit Ups

*Use a Box height that you can land with hips above parallel in a "power" position.

Friday 5.22.15

Strength:  Bench or Floor Press 5-5-5-5-5

WOD: 5 Rounds:

- 6 Thrusters (135/85#)

- 12 Box Jumps (24/20")

- 18 Kettlebell Swings (53/35#)

Wednesday 4.29.15

Strength: Barbell Reverse Lunges - Front Squat grip 10-10-10-10 (5 on each leg/ set)*

*Add 5-10# from last week

WOD: Alternating EMOM for 12:00:

Odd minutes…
- 3 Handstand Push Ups (or 10 sec Hold)
- 10 KB Sumo Deadlift High Pulls (53/35#)

Even minutes…
- 5 Box Jumps (24/20")
- 10 Russian Kettlebell Swings (53/35#)

Tuesday 4.14.15

Skill: EMOM for 12:00:

- Odd - 3 Pistols/ leg
- Even - 1 max. distance Broad Jump

WOD: 3 rounds of:
- 20 Overhead Squat (95/65#)
- 20 Sumo Deadlift High Pulls (95/65#)
- 20 Box Jumps (24/20")
- Rest 1 minute

Wednesday 4.08.15

Proper use for the bench!

Strength:  Bench Press or Floor Press 3-3-3-3-3

WOD:  3 rounds for time:

- 400m Run

- 21 Box Jumps (24/20")

- 12 Toes to Bar

Thursday 3.19.15

WOD:  For QUALITY:

*Use this workout to move slightly slower than usual, hit full range of motion and hold positions for and extra "stretch"

 "Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises with :20 sec of work and :10 sec of rest:
- Wall Ball (20/ 14# ball, 10 ft target)
- Sumo Deadlift High Pull (75/ 45#)
- Box Jump - Games Style (20")
- Push Press (75/ 45#)
- Row

*1 minute rest between exercises
**NO SCORE

Wednesday 3.18.15

Strength:  Front Squat 3-3-3-3-3

WOD:   3 rounds for time:
- 400m Run
- 20 Burpees
- 15 Pull Ups

Wednesday 2.25.15

Strength: Clean Pulls 3-3-3-3-3

WOD: 3 rounds for time:
- 400m Run
- 30 Warrior Sit Ups
- 20 Box Jumps
- 10 Ring Rows

Friday 2.13.15

We need more people to join our team for the CrossFit Open!  The workouts come out once a week, and are accompanied by an instruction video. We will be programming the workouts for the regular gym WOD too.

Strength:  Deadlift 5-5-5-5-5

WOD: CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps - games style (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar

Thursday 2.05.15

Skill: Muscle Up skill work. Take 15- 20:00 and improve you muscle ups on the rings or bar:
- stinging muscle ups together,
- weighted
- deep dips
- pull ups, ring rows
- transitions from knees
- backward roll to support, etc

Don't let this be a time you just sit around not knowing what to do.  Talk to a coach, keep moving and play!

WOD: AMRAP in 12:00:
- 5 Power Snatch @ 60% of body weight
- 10 Push Ups
- 15 Box Jumps (20″)*
*Each jump must be completed by landing with hips above parallel

*Optional: 3xmax L-sit holds then 3xmax hollow rocks

Tuesday 1.27.15

OPEN TEAM ROSTER

•  Christina Castro
•  Craig Collins
•  Ed Forbush
•  Joan Forbush
•  Meghan Murray
•  Phillip Kelly
•  Steven Page

Our CrossFit Games Open Team so far!

Strength:  Shoulder Press 5x5 @ 70-75% of your 1rm

WOD:  CrossFit Games Open 13.2

Complete as many reps as possible in 10 minutes of:
- 5 Shoulder to Overhead (115/75#)
- 10 Deadlifts (115/75#)
- 15 Box Jumps (24/20")

Masters athletes use 95/55# and 20" box

*Optional:  For time:

- 10 Muscle Ups or 20 Chest to Bar Pull Ups

Wednesday 1.21.15

Skill: 3 x max effort Handstand Holds

WOD: "Fight Gone Bad".

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Wall Ball: 20/ 14# to 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/45# (Reps)
3. Box Jump: 20" (Reps)
4. Push Press: 75/ 45# (Reps)
5. Row: calories (Calories)

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 rower where each calorie is one point.

*Optional:  Spend 8:00:
- playing with Handstand Walks

Monday 1.19.15

Once a week, we are going to attempt a CrossFit Games Open workout, 

until the competition begins on Feb. 26.

You will find that mostly anyone can do the workouts, 

the very same ones the CrossFit Games Champions do!

Skill: Seated Box Jump. Find 1rm for the day
Then:
Box Jumps (not seated) 3 x 3 @ 70% of today's 1rm.  Try to bound back up onto the box immediately after bringing your feet together on the floor.  This set of 3 should last no longer then 5-7 seconds

WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees

This workout begins from the 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.

*Optional:  5:00 time cap:
- 40 Pistols (alt. legs)

Thursday 1.15.15

Strength: Weighted Chin Ups 5-5-5-5-5
- OR -
5 x Max Rep Strict Chin Ups

WOD: For time
Reps of 9-15-21:
- Overhead Squat (115/75#)
- Box Jumps (24/20")

*Optional: Complete:
- 20 kipping Handstand Push Ups
- 20 strict Handstand Push Ups

Friday 1.09.15

Strength:  Barbell Row 3x10 @ moderate weight

- Then -

GRID score: 5:00 to find 2 rep max Clean and Jerk (20 sec cap each 2 rep attempt)

WOD:  EMOM in 10:00

- 3 Snatch Pulls 

- 1 high box Jump - try to increase height each round (begin above 24/20")

Friday 1.02.15

Strength: Thruster. Find 1rm

WOD: Reps of 21-18-15-12-9-6-3:
- Wall Ball (20/14# to 10')
- Sit Ups (Abmat or GHD)

- Box Jumps (24/20")

Tuesday 12.23.14

Strength: Push Jerk 3-3-3-3-3

WOD: For time:

- 10-1 Cleans (135/95#)

- 1-10  Box Jumps (24/20")

*Optional: For time;
- 10 Muscle Ups

Post weights and times to comments.

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 12.01.14

CWC will be maxing out at 8:00 am and 5:15 pm Mon, Wed, Fri this week (8 lifts!)
If you're around, cheer them on!

Skill: EMOM for 12:00:
- Double Unders (10 reps for beginners, 20 reps intermediate, 30 reps advanced)

WOD: 5 Rounds for time
- 5 Power Clean (135/95#)
- 10 Box Jumps (24/20")
- 15 Knees to Elbows

*Optional:  Every :45 sec for 6:00 (8 rounds)
- 1 Muscle Up + 3-5 Ring Dips (or Ring Dips only)

Post reps and times to comments.