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- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Showing posts with label warrior sit ups. Show all posts
Showing posts with label warrior sit ups. Show all posts
Wednesday 6.03.15
- 400m run Sprints
WOD: For QUALITY* for 15:00:
- 30 sec Handstand Holds of 30-ft walks
- 20 Hip Extensions
- 30 Warrior Sit Ups
Wednesday 3.04.15
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| Most of CWC will be maxing out this week. Ryan, Chris, and Phi will be taking their max attempts at the 2015 Wine Country Classic at CrossFit Napa Valley on Sunday, March 8th! Good luck guys! |
Strength: Bench Press or Floor Press. 8:00 to find 1rm, then 3x5 @ 70%
WOD: Complete 4 rounds (15 min time cap):
- 20 Warrior Sit Ups
- 20 Goblet Squats (at least 53/35#)
- 10 yard Broad Jumps
Rest 1 min:
For time:
- 30 Burpees (to 6" target)
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
Thursday 2.19.15
Sign up for The Open HERE! It's fun!
Skill: EMOM for 10:00:
- Odd - 3 Pistols/ leg
- Even - max. distance Broad Jump
WOD: 5 Rounds for time:
- 5 Power Snatch (155/105#)
- 10 Burpee Box Overs (24/20")
- 15 Warrior Sit Ups
Thursday 3.06.14
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| Charlotte in Haiti |
- 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.
___________________________________________________________________
A National Pro Fitness League?
Link: The National Pro Fitness League
- 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
Wednesday 1.15.14
Paleo = eat real food
Skill: On the minute for 10:00:
- 1 Turkish Get Ups/ side + 10 Warrior Sit Ups
WOD: 4 rounds for time:
- 400m Run
- 20 1-arm Clean and Press*
*Cleans are to be completed with a full squat today!
** Cap workout at 20:00
Post weights and times to comments.
__________________________________________________________________________
Robb Wolf gives his thoughts on US News ranking the Paleo Diet dead last.....again. Then gives his rebuttal. He also has a video in the article with Matt Lalonde speaking on nutrient density for almost 50 min. I know time is short for everyone, but if you get a moment watch the video, it's a good one.
Article: US News Ranks the Paleo Diet: 2014. Deja Vu All over again!
*Cleans are to be completed with a full squat today!
** Cap workout at 20:00
Post weights and times to comments.
__________________________________________________________________________
Robb Wolf gives his thoughts on US News ranking the Paleo Diet dead last.....again. Then gives his rebuttal. He also has a video in the article with Matt Lalonde speaking on nutrient density for almost 50 min. I know time is short for everyone, but if you get a moment watch the video, it's a good one.
Article: US News Ranks the Paleo Diet: 2014. Deja Vu All over again!
Monday 11.11.13
Happy Veterans Day!
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| Thank you to all the veterans out there who proudly serve. Click here if you want to read the History of Veteran's Day |
Strength: Power Clean 2-2-2-2-2
WOD: Five rounds for time of:
- 10 Wall Walks (Beginners do 5 reps as high up as you feel comfortable)
- 15 Box Jumps (24/ 20")
- 20 Warrior Sit Ups
For the wall walks, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. This is one rep.
Post weights and times to comments.
Saturday 9.21.13
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| Heavy Weight for Distance Good luck to Micah today as he competes at the Fresno Scottish Games. It was a busy week for him as he had a kid earlier this week. Congrats! |
Skill: Movement Review
WOD: As Many Reps as possible in 4:00 at each station:
- Deadlifts (165/ 105#)
- Burpee Broad Jumps
- Kettlebell Swings (53/35#)
- Wall Ball (20/ 14# to 10')
- Warrior Sit Ups
* 1 min rest between stations
* 200m Sprint at the beginning of each station.
* Stations can be completed in any order
Post reps to comments.
Saturday 6.29.13
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| Next Saturday, July 6th, prior to the BBQ, we will be hosting CrossFit for Hope. So open up your wallets and prepare to donate. For more info click HERE. ALL proceeds got straight to the cause! |
WOD: For time:
- Run 800m with an object approx. 1/3 your bodyweight (kettlebell, bumper plate, wall ball, atlas stone, loaded barbell, etc)
- 60 Burpees
- 50 Warrior Sit Ups
- 40 Push Ups
- 30 Box Jumps
- Run 800m with an object approx. 1/3 your bodyweight (kettlebell, bumper plate, wall ball, atlas stone, loaded barbell, etc)
*40:00 time cap
Post weights and times to comments.
Saturday 6.01.13
Congrats Chad on getting your Muscle Up!
- 100 Vertical Jumps (touching an object 6" above max reach - two hands)
- 60 Hand Release Push Up
- 40 Toes to Bar / Warrior Sit Ups
- 30 Shoulder to Overhead (135/95#)
- 100m Walking Lunges
- 100m Run back to finish
Complete one round solo, or partner up and complete 2 rounds for time!
Post times to comments.
Saturday 5.18.13
Skill: Movement review
WOD: With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Warrior Sit Ups
- 60 Vertical Jumps (to 6" target)
- 50 1-arm Kettlebell Swings
- 40 Sumo Deadlift High Pulls
- 30 Burpee Broad Jumps (6' / 4')
Then
- 800m Run (together)
Wednesday 3.06.13
Danny got his Muscle Up today. Congrats!
The CrossFit Games Open starts today. First workout will be posted at games.crossfit.com at 5 pm.
Strength: Front Squat 3-3-3-1-1-1
WOD: AMRAP in 12:00:
- 3 Thrusters (115/75#)
- 9 Warrior Sit Up
- 18 Double Unders
Post weights and times to comments.
Saturday 2.16.13
Christian got his first muscle up yesterday (he posted his video to facebook, i don't have a video). Congrats Christian, guess that means your signing up for the Open?
Skill: movement review
WOD: For Time:
- 400m Run
- 5 Rounds of "Cindy"
- 400m Run
- 100 Warrior Sit Ups
- 400m Run
- 5 Rounds of "Cindy"
- 400m Run
1 round of "Cindy" = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Post times to comments.
Saturday 2.09.13
Skill: Movement Review and warm up with Push Presses.
WOD: Partner up and complete 3 rounds for time:
- 50 Push Press (95/ 65#)
- Box Jumps (24/ 20")
- Warrior Sit Ups
- 400m Run*
* For the Run, carry 1 KB as a team. At the 200m point, both partners must complete 10 Kettlebell Swings each before finishing the run
Post partners and times to comments.
Saturday 1.19.13
WOD: "Deck of Cards"
This workout will be done as a team (as one whole team or two teams). Shuffle the deck and leave it face down on one end of the gym. The teams will start on the opposite end of the gym and one member will sprint to their deck, pick a card, and sprint back. Each member of the team will complete the prescribed number of reps for the prescribed exercise. When the last person is done, the next member of the team will sprint and draw the next card. First team to finish wins.
- Diamonds = Warrior Sit Ups
- Hearts = Push Ups
- Clubs = Walking Lunges (one step each leg = 1 rep)
- Spades = Kettlebell Swings
- Joker = 200m Run
* Each numbered card is face value
* Aces are worth 1 rep
* Face cards are worth 10 reps
30 min. time limit
Post your team's time to comments.
Saturday 12.15.12
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| Today, Ryan is participating in the Capoot Fitness Challenge at CrossFit Solano and Jenna is competing for CrossFit 916 at CrossFt Adventure's Reindeer Games. Good luck to both of you! |
Skill: movement review
Conditioning: With a partner, complete:
- 800m Run (together)
2 rounds for time (one partner working at a time):
- 70 Wall Ball
- 60 Warrior Sit Ups
- 50 1-arm Kettlebell Swings
- 40 Hand Release Push Ups
- 30 Burpee Pull Ups
Then
- 800m Run (together)
Post partners and times to comments.
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