Thursday 1.08.15

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

WOD:  GRID score (5:00 time cap)
For time: 

- 15 Ground to Overhead (135/95#) 

- 10 Burpees over the bar

- 15 Ground to Overhead

Rest at least 5:00

Grid score:  (2:00 time cap)
- 4 Rope Climbs (15ft)

Wednesday 10.29.14

Skill: Tests - 2 minutes each to establish max (in any order):
- Double unders
- Pistols
- Muscle ups
- Rope climbs
- Burpees
*if you do not have one of these movements, spend 2 minutes playing with it

WOD: 4 rounds for time:
- 21 Wall Balls, (20/14# to 10')
- 15 Kettlebell Swings, (53/35#)
- 9 Handstand Push Ups

*Optional:  For time:
- 800m Weighted Run (45/25#)

Post reps and times to comments.

Wednesday 9.03.14

Sam, Alisha, Bailey, Rick, Phillip, and LA will be in San Jose this weekend for a team competition!

Skill:  10:00 of Rope Climbs.  Try your hardest variation, legless, up-down-up again, from a seated position on the floor.  If you are working on your footwork, remember you don't have to go all the way to the top to do it.  Going up 3-4 feet with good footwork is all you need to work

Metcon:  6 Rounds for time of:
- 12 Wall Balls (20/14# to 10)
- 200m Run (with your Wall Ball)

* 5 Burpees any time you drop or put down your Medicine Ball at any time in the workout at the spot of the foul
** 20:00 Time Cap

Post times to comments.

Saturday 8.30.14

Skill:  movement review

WOD:  "31 Heroes"

AMRAP 31:00:

- 8 Thrusters (155/105#)
- 6 Rope Climbs
- 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a weight (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Wednesday 7.02.14

Skill:  Rope Climbs (accumulate at least 5 climbs)

Metcon:  6 rounds for reps of:

- 1:00 of Double Unders

- 1:00 of Sit Ups

- 1:00 of Sumo Deadlift High Pulls (95/65#)

Post reps to comments.

Tuesday 2.11.14

Skill:  Strict Pull Ups (or negatives) 3 x max reps
- OR-
Weighted Pull Ups 3-3-3-3-3

WOD: For time:
- 2 Rope Climb (15 ft)
- 40 Box Jump (Games Style - step down @ 24/20")
- 20 Ring Dips
- 30 Box Jump
- 15 Ring Dips
- 20 Box Jump
- 10 Ring Dips
- 10 Box Jump
- 5 Ring Dips
- 2 Rope Climb

Post weights and times to comments.

_______________________________________________________________________

I like Gary Taubes:

Article:  Why Nutrition is so Confusing

Tuesday 11.19.13

Skill: Rope Climbs
Max. quality attempts in 20 min of hardest variation or scaled version.
*athletes line up and keep moving in single file
** THIS IS NOT A WOD.....take your time and work on different foot positions

WOD: For Time
- 1 mile Run
- 30 Floor Wipers

Post reps and times to comments.

Thursday 9.26.13

Good positioning over the bar

Skill: Rope Climbs
Max attempts in 20 min of hardest variation or scaled version.
*athletes line up and keep moving in single file
** THIS IS NOT A WOD.....take your time and work on different variations.

WOD: Complete 1/1 reps in the first minute,  2/2 on the second etc, of:

- Russian Kettlebell Swings - heaviest possible
- Box Jumps (26/ 22")

Post reps to comments.