Thursday 6.04.15

Chris Carruthers will be competing in the 2015 Butch Curry Classic at Warriorz CrossFit in Elk Grove, CA.  If you can go see him, his heat start at 5pm this Saturday, June 6th.  There is a $5 spectator fee. 

Strength:  Shoulder Press 5-5-5-5-5

WOD:  EMOM for 12:00:

- 3 Sumo Deadlift @ body weight-ish

- 20-30 Double Unders*

*If you do not yet have double unders, perform 20-30 jump rope running in place (no single unders
**And get to some double under practicing in lieu of running or rowing during your Warm Up!

Tuesday 5.26.15

Strength:  Deadlift 3-3-3-3-3

WOD: AMRAP for 10:00:
- 8 Sumo Deadlifts
- 8 Barbell Rows
- 8 Shoulder to Overhead

@115/75#

Tuesday 5.05.15

Skill: Weighted Step Ups  4 x 12 total reps (6/ leg) with 2 KBs in each hand

Go AHAP to a 20/ 15" Box.  Push off the back leg!

WOD: Complete
Reps of 10-8-6-4-2
- Sumo Deadlift - AHAP
*50 Steps Jump Rope running in place between each set

Thursday 2.26.15

Strength: Overhead Squat 5-5-5-5-5

WOD: EMOM for 12:00
- 3 Sumo Deadlifts (@ bodyweight-ish)
- 5 Bar facing Burpees

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

Friday 10.31.14

Happy Halloween!

Reminder: we are only open for morning classes today

 We are closed in the evening!

Strength: Weighted Ring Dips 3-3-3-3-3
-OR-
Ring Dips 5 x max reps

WOD: Complete 6 rounds for time:
- 10 Sumo Deadlifts (155/105#)
- 10 Box Jumps (24/20")

*Optional: For 10:00:
- practice Handstand Walks

Post weights and times to comments.

Thursday 4.24.14

Unlike Bar facing burpees seen here, Lateral Burpees are done parallel to the bar and taking a side jump over the bar.

Strength:  Deadlift 5-5-5-5

WOD:  Complete 5 rounds:
- 10 Sumo Deadlifts @ 50-60% today's 5rm
- 10 Lateral Burpees over the bar
- Rest 1 min.

Post weights and fastest round to comments.

_______________________________________________________________________

Workout Goals:  The goal of this workout is to try to complete the fastest round possible.  For me, I can usually sprint the first round, best it in the second round, and tie it in the 3rd round and then it drops slightly worst for rounds four and five.  Regardless of your times, shoot to be no more than 45-60 seconds off from your fastest and slowest round scores.

Thursday 3.06.14

Charlotte in Haiti

Strength:  On the minute for 12:00:

- 2 Sumo Deadlifts (@ 55-65%) - pull fast!

- 10 Warrior Sit Ups

WOD: 3 rounds for Quality:
- 20 Ring Rows
- 20 Thrusters w/ empty barbell
- 20 Inch Worm Push Ups
- 20 Supermans w/ 3 sec hold

Post to comments.

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A National Pro Fitness League?

Link:  The National Pro Fitness League

Friday 11.22.13

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

WOD: 4 Rounds for time
- 10 Sumo Deadlift (50% of today's heaviest weight)
- 400m run

Post weights and times to comments.

Friday 7.08.11

Aaron K. locking out a push press.  The bar was still traveling up here (notice the blurred barbell, that's how fast it was going!)

SWOD:  Sumo Deadlift 5-5-5-5-5

Metcon: On the Minute for 10:00 complete:

- 5 SDHP's (95/55)

- 5 Lateral Hops over the Barbell

- 40 yard sprint (20 out and back)

--- 5 burpee penalty per missed round)

Normally the style of deadlift is left up to you.  Today, however, everyone is going to work the sumo deadlift.

Friday 3.11.11

 

For jumping pull ups, set up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm AND shoulder extension to chin over the bar.

 Warm Up: Coaches Choice

SWOD: Sumo Deadlift 1 RM, 90% x 3, 80% x 5

Metcon: For reps:
-3 min. max Burpees
Rest 1 min
-3 min. max Jumping Pull Ups
Rest 1 min
-3 min. max Front Squats (115/75)

Post reps to comments. cc