Monday 3.09.15

I have never been a huge fan of bands to assist pull ups.  Bands are for pushing, not pulling, IMO.  

However, I do recognize their ability to help, IF they don't become a crutch.  I like this version of the bands.

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

WOD: Complete 4 rounds:
- 200m Row
- 20 Dips
- 20 Box Jumps

Rest at least 60 seconds or until rower is available

Friday 1.30.15

Strength:  Weighted Ring Dip. Find 3rm
-OR-
Dips 3 x max reps (hardest variation)

WOD:  EMOM for 14:00
- Odd min- max rep Burpees
- Even min- 5 Sumo Deadlifts @ bodyweight

*Optional:  complete:
- 3 x max rep Handstand Push Ups

Wednesday 1.07.15

Reminder:  6:00 and 7:00 pm classes are cancelled tonight for the Open House

CWC begins at 5:00 pm

Join us at the Open House!  

Skill:  5 rounds:

- 100m Row Sprints

WOD:  Tabata These:

- Toes to Bar

- Hollow Rocks

- KB Sumo Deadlift High Pull (choose your weight)

- Dips

*1:00 Rest between exercises

**Complete the exercises in any order, but you must complete all rounds of one exercise before moving on.
***Don't worry about a score, just go all out for each :20 second interval

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.

Thursday 9.19.13

For Tuesday's Double Unders, who could have used these?

WOD:  Tabata Mashup

- Hang Power Cleans (115/75#)
- Burpees over the bar

*For the WOD, you will alternate :20 of all-out Cleans, :10 rest, :20 of all-out Burpees, and :10 of rest. Repeat that 8 times. Your score is the total number of cleans and Burpees completed.

Skill:  Dips x 50 reps, as few sets as possible, hardest variation (box, banded, rings, bar, weighted, etc)
+
Broad Jumps 3 x 5 for total distance (jump once, land in power position, immediately jump again for 5 jumps total)

*Complete both skills in any order, alternating between sets.

Post reps and distances to comments.

Tuesday 8.27.13

THIS SATURDAY:  SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. This Saturday, CrossFit HQ is putting together a Memorial WOD.  Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.Donations are being collected HERE or you can donate at the door.

Skill: On the minute  for 12:00:

Odd min - 10 Pistols
Even min - 6 Dips (weighted if possible)

WOD: For Quality:
Reps of 21-15-9:
- Tire Flips or Stone to Shoulder (something heavy, switch each round if you want)
- Handstand Push Ups

Post to comments.

Tuesday 8.06.13

Great video, same goes for Bar/ Box Dips

Skill:  12:00 of:
- :30 sec hold at top of Dip
- :30 sec max Dips
- 1:00 Rest

If you cannot do ring dips without the use of bands, then perform box or bar dips instead

WOD:  6 Rounds for time of:
- 10 Kettlebell Swings (heaviest with good form)
- 10 Squats with KB in rack position
- 25 yard Weighted Walk with KB in rack position

*Switch back and forth between left/right arms each round for squats/weighted walk

Post reps and times to comments.

Thursday 6.13.13

If you're letting the rings drift out away from your body you are losing power and efficiency.  Keep the rings close to your body for a strong lock out.

Skill:  Ring Dips or Bar Dips 3x max reps

WOD:  "Death by"....your choice:
- Stone Shoulder
OR
- Tire Flip

On the first minute complete 1 rep, on the second 2 reps, on the third 3 and so on until you cannot complete all the reps in the minute.  Try both exercises if you'd like.

Post reps to comments.

Thursday 1.24.13

Paleo Potluck this Sunday!  It's the end of week 3 of our nutrition challenge and we've all seen pictures of delicious looking meals posted. Now is the time to share! Bring your Paleo, Primal, and gluten free dishes for everyone to try. Don't forget to bring the recipes. Anyone is welcome to come, not just nutrition challenge participants.   See the announcements section for location and time.

Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets

WOD:  "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups

Post reps and times to comments.

Thursday 1.17.13

Skill:  Dips.  Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets

WOD:  On the minute for 15:00:
- 10 Kettlebell Swings (heaviest possible)
- max reps Double Unders

Post Dip sets and Double Under reps to comments.

Tuesday 1.24.12

We might see these a couple times this week, if we're lucky!

Strength/ Skill:  Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted.  Accumulate 20-30 good reps.

Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes
- Max. Pull Ups in 4 minutes
- Max. Push Ups in 3 minutes
- Max. Supine Ring Pull Ups in 2 minutes
- Max. Dips in 1 minute
15:00 clock

Post reps to comments.

Thursday 11.24.11

Happy Thanksgiving!!  

A reminder, the gym is only open for the 8 and 9 AM classes!

Kevin and Doug practicing their chin ups

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)

35 min. time cap.

Post times to comments.

Wednesday 7.13.11

The usual 5:30 AM crew

SWOD: 2 Dips on the minute for 10:00- hardest variation  possible with full lockout and turnout at the top of each rep.

Metcon: For time:
-800 m run
-50 Sumo Deadlift High Pull (45/ 35)
-800 m Run

The Sumo Deadlift High Pulls are to be done with empty bars, so please, in your intensity induced "stupor", try not to drop the bars!  If you are thinking to yourself, "this is a running workout so I probably won't come", then this is the type of workout you should be at! 

Post times to comments. cc