Monday 6.08.15

Strength:  Push Press 5-5-5-5-5

Try to improve by 5-10# on each set from 5.11.15

WOD: AMRAP in 14:00:
- 10 KB Push Press – right
- 20 KB Swing – russian
- 10 KB Push Press – left
- 20 KB Weighted Sit Ups - kb as high up on chest as possible

* 53/35# for rx'ed

Friday 5.29.15

Strength:  Push Jerk 1-1-1-1-1-1

WOD:  Reps of 25-20-15:
- Wall Ball (20/14# to 10/9')
- Box Jumps*
- Weighted Sit Ups

*Use a Box height that you can land with hips above parallel in a "power" position.

Thursday 3.26.15

Going into the final workout, Steven is first place in Nor Cal and 30th world wide in his scaled teen division!

Strength:  Bench Press/ Floor Press 10-10-10

WOD:  For 4 rounds, each round lasts 5:00, complete:
- 400m Run
- max. Weighted Sit Ups*

* For Weighted Sit Ups, grab a metal plate or two and hold it tight against your chest as high as possible.  If the weight comes off you chest (i.e: pulling it away for a bit of momentum to sit up), then don't count the rep.  After 5 "no reps", drop the weight down slightly

Friday 10.03.14

Strength: Weighted Ring Dips 5-5-5-5-5

or
5 x max reps @ bodyweight

WOD: EMOM for 12:00:
- 2 Deadlifts (65% of 1RM)
- max. Weighted Sit Ups

*Optional Post-WOD work: EMOM in 7:00:

                                      - one unbroken set of Muscle Ups

Post weights and times to comments.

Wednesday 8.20.14

Skill: Muscle Up work.  Take 15:00 to work on an aspect of the Muscle Up, Bar or Ring, that you need to work on.

WOD: AMRAP in 20:00:
- 12 Russian Kettlebell Swings (heavier than 53/35#)
- 12 Weighted Sit Ups (KB held at chest)
- 15 Hip Extensions
- max non stop Muscle Ups or sub from knees

Post rounds to comments.

Wednesday 5.28.14

Jenna Regionals Send-Off Reception/Shirt Pick-Up!
Stop by The Compound on Wednesday, May 28 anytime between 6-8pm to wish Jenna Collins well before she leaves for the NorCal CrossFit Regionals! If you pre-ordered a shirt you can pick it up then, leave a white board message for Jenna, and enjoy some refreshments.

Skill:  Nice weather means....Sprints!
Complete 8 rounds:
- 60 yard Sprint*

* Use the first couple rounds to fully warm up your hamstrings, by round 3 or 4 you should be at your top speed and just trying to maintain for the later rounds

WOD: 3 rounds for time:
- 20 1-arm KB Swings
- 20 Weighted Sit Ups

* For the Sit Ups, use the same KB weight as you use for swings.  Place the weight against your chest and don't allow it to come off the chest or use the weight as momentum to sit up.  It doesn't matter what you do with your feet.

Post times to comments.

Wednesday 5.14.14

Strict Handstand Push Ups have better strength carry-over, just like Strict Pull Ups

Skill: Tire Flips or Yoke Walks.  Spend 20min and go as heavy as you can

WOD: Reps of 10-9-8-7-6-5-4-3-2-1
- Handstand Push Ups (hardest variation - strict, no kip, parralettes, rings etc)
- Box Jumps (30/24")
- Weighted Sit Ups (53/ 35#)

Post weights and times to comments.

Wednesday 11.13.13

Strength: Weighted Pull Up 3-3-3-3-3

WOD: Complete 5 rounds for time:
- 12 one-arm Kettlebell Power Snatch
- 12 one-arm Kettlebell Thruster
- 12 Sit Ups w/ the KB held at your chest

Post weights and times to comments.

Monday 5.21.12

Kim ran the Bay to Breakers yesterday.  Hit her up, she's got some tempting photos of other runners to persuade more of us to run it next year!

Strength:  Bench Press.  Find 5rm

Conditioning:  5 Rounds for reps of:
- 1:00 Kettlebell Push Press, both arms (heaviest possible)
- 1:00 Weighted Sit Ups (25#/ 15#)

It doesn't matter what exercise you start with, just alternate between the two.

Post weights and reps to comments.