Monday 2.16.15

Strength:  Push Press 2-2-2-2-2-2

WOD: Complete for time.

- 20 yard KB Walking Lunges (53/ 35#)
- 20 1-arm Thruster (10/ arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Swings
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Snatches (10/arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 200m Weighted Sprint

Don't put the KB down at any point or give yourself a 300m Row penalty each 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

Friday 11.14.14

Strength: Deadlift 3-3-3-3-3

WOD:  AMRAP in 12:00:
- 5 Deadlift @ 50% of today's heaviest
- max reps Ring Dips
- 100m Sprint
**Your score is reps of Ring Dips

*Optional: Every 30 seconds for 3:00, perform:
- 2-3 Handstand Push Ups
Then, AMRAP in 2:00:
- Wall Walks

Post weights and reps to comments.

Saturday 7.19.14 - Free Saturday!

 The CrossFit Games begin next week.  How can you watch?
Details HERE

Skill: movement review

WOD: Come in and find out.

Bring a friend to the 8:00 AM class! It's FREE

AMRAP in 20:00:
- 7 Power Cleans (95/65#)
- 7 Push Presses
- 7 Weighted Lunges (ea. leg)
- 7 Snatch Balance
- 40 ft. Burpee Broad Jump
- 100m Sprint

Rest 1 min, then choose 1:

6:00 time cap:
- 15 Muscle Ups
OR
- 20 Strict Handstan Push Ups
OR
- 25 Strict or Chest to Bar Pull Ups
OR
- 30 Ring Dips
OR
- 40 Push Ups

Wednesday 8.21.13

Monday WOD + Weightlifting

Strength: Deadlift 5RM for day

WOD: For time:
- 200m Sprint
- 5 Wall Balls (20/14# to 10')
- 20 Toes to Bar
- 200m Sprint
- 10 Wall Balls
- 15 Toes to Bar
- 200m Sprint
- 15 Wall Balls
- 10 Toes to Bar
- 200m Sprint
- 20 Wall Balls
- 5 Toes to Bar
- 200m Sprint

Post weights and times to comments.

Friday 4.26.13

Strength:  Complete the heaviest set possible:This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.
***This should be a Clean set up, not a Deadlift set up

WOD:  One the minute for 12 minutes complete:
- 3 Burpees
- Sprint 40 yards

After your last Burpee, collect yourself. Start your sprint from a good sprint start position.

Tuesday 4.02.13

Oly class tonight!

Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.

WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint

For the KB Swings, choose a heavy weight you can manage with good form.  For the Sprints, these are Sprints not jogs.  Give up a round or two and take some extra rest, so you can perform the Sprints at maximum intensity.

Post reps and rounds to comments.

Tuesday 3.19.13

Nutrition Challenge winners are posted on the Compound's Facebook Nutrition Page.
Congrats to the winners.  Join the group if you want to see the winners!

Skill: Double Unders....Accumulate x number of Double Unders in as few sets as possible:
- x200 Advanced
- x100 Intermediate
- x50 or prac. Skill Beginner

WOD: For Time
- 150 Push Ups*
*Every Time you break Sprint 40 Yards

Post reps and times to comments.

Saturday 3.09.13

Future CrossFitter studying the movements.

Skill: Workout review

WOD:  Teams of 2.  10 Rounds for time
One parter sprints the following:
- 100m Sprint
- 10 Push Presses (75/ 45#)
Second partner sprints the following:
- 100m Sprint
- 10 KB Swings  (same KB for the team of two)

*Rest 30 sec. between rounds, then switch exercises with your partner.

*While your partner is completing his portion of the round, you must hang from the pull up structure using any grip you'd like.  During the rest, no one needs to hang from the bars

Post scores to comments.

Tuesday 12.04.12

Preparation time

Strength: Deadlift 5 RM (add 5# from last time)

Conditioning:  Sprints:
On the 30 sec:
- 5 x 50 yards
- 4 x 40 yards
- 3 x 30 yards

Post weights and times to comments.

Friday 9.21.12

Chanda and Monique working on their Push Ups.

Strength: Power Clean 5x3 (1-5# heavier than last week)

Conditioning:  3 rounds for time:
- 10 Power Snatches @ 60% today's working Power Clean weight
- 15 Push Ups
- 100 yard Sprint

Post weights and times to comments.

Tuesday 8.14.12

A few of us went to CrossFit One World and judged CrossFit Football's Occupy Strength Competition.  I don't think you'll be able to find us in this picture

Blurry...but Brad is judging a competitor easily Power Cleaning  315# for his first attempt.

Strength: Deadlift 1 x 5 (add 5# from last week)

Conditioning: 5 Rounds for Time:
- 7 KettleBell Swings - Russian (Heaviest Possible)
- 7 Burpees
- 25 Yard Sprint
- 7 KB Swings - Russian
- 7 Burpees
- 25 Yard Sprint

Post weights and times to comments.

Friday 7.13.12

Today begins the CrossFit Games' free online streaming on ESPN3 and CrossFit Games websites!

Strength:Power Clean 5x3 @ 70% 1rm

Conditioning: "SQT"
3 Rounds for Time of:
- 10 Barbell Ground to Overhead (135/90#)
- 200 yard Sprint (done in 4x50 yard shuttles)

Post weights and times to comments.

Thursday 5.24.12

CrossFit Solano's own Lauren Joseph demonstrating good form and proper depth on her back squats during event #4 of the Northern Caliornia CrossFit Regionals last weekend.

Strength: Back Squat: 3x5 @ 85% 1RM

Conditioning:  For Time:
- 150 Push Ups
**40 yard sprint every time you rest

Post weights and times to comments.

Wednesday 5.16.12

Deadlifting or beginning the Hang Power Clean?  

Skill: Max Height Box Jump, 1 rm.
Conditioning:
On the minute for 5:00:
- 5 Hang Power Cleans @ 70% of your 1 rm
Then...
- 10 x 60 yard sprints - resting only long enough to walk back to the start

Post height, weight and times to comments.

Tuesday 5.01.12

Nick and Kim scaling up to handstand walks

Strength: Deadlift 3-3-3-3-3

Conditioning: Regional Workout 12.3
Four rounds for time of:
- 10 one-arm Dumbbell / Kettlebell Snatches (100 / 70 lbs)
- Sprint 100 yards (50 out and back)

Post weights and times to the comments section.

Saturday 4.28.12



This workout was posted late last year on CrossFit.com in honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois.  He was assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

Conditioning: "Bradley"
10 rounds for time of:
- Sprint 100 meters
- 10 Pull Ups
- Sprint 100 meters
- 10 Burpees

** Rest 30 seconds between rounds

A few of you were beat up after sprints earlier this week, so if you are one of those people try to take the sprints a bit easier today.  You'll have plenty of work to do on the burpees and pull ups anyways.

Post times to comments.

Monday 4.16.12

TK made it to the finals on Saturday. He had no idea he was going to go up against Games Competitor and one of the fittest men in Northern California, Neal Maddox.  Good Job TK!

Strength:  Push Press - 3RM

Conditioning:  "Crushing Helen"
8 Rounds for time of:
- 100m Sprint
- 8 Kettlebell Swings (heaviest possible)
- 5 Plyo Push Ups (or hardest pushup variation)

Post weights and times to comments.

Tuesday 4.03.12

We've put some more order into the gym in the loose equipment section.  I know it's difficult when we are in our post-workout haze, but please help us maintain this area by returning any equipment you use to its correct location. 

Strength:  Tire Flip.  Spend 20 min working proper technique flipping the heaviest tire you can

Conditioning: 6 rounds for Quality:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint

Sprint the 60 yards as fast as possible each time.  Your walk back to the bar can be utilized as rest.

Post to comments.

Saturday 1.21.12

I love the focus!

Skill: Review movements  

Conditioning: "Macy's Day Parade" (from CF Milpitas)
- 800m Run
- 100 Push Ups
- 400m Run
- 100 Sit Ups
- 200m Run
- 50 Push Ups
- 100m Run
- 50 Sit Ups

If the rain stops you from running, substitute some Rowing or Jump Rope instead.

Post times to comments.