Tuesday 6.09.15

Skill: Sled Push - 25 yards
- 5 x fastest time possible @ 1.5x est. bodyweight

Try to improve from 5.19.15

WOD: 5 rounds for time:
- 5 Power Cleans (155/105#)
- 7 Burpees
- 9 Ring Rows

Tuesday 6.02.15

Skill:  Ring Rows 4 x max reps*

*Start your sets at a height/position you can get 8-12 solid reps.  It should be difficult to maintain those numbers for all 4 sets.

WOD:  AMRAP for 12:00:
- 10 Burpee Box Jumps*
- 10 Power Cleans (115/75#)

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

Tuesday 5.12.15

Skill: EMOM for 12:00:
- Odd - 2-3 Pistols/ leg
- Even - 1 max. distance Broad Jump

*Compare to 4.14.15

WOD:  

Every :30 seconds complete:

- 6 Front Squat (155/105#)
- 6 Box Overs (20")
- 6 Ring Rows (most difficult variation you can)
- 20 yard Bear Crawl

*You have :30 seconds to complete each set of a given exercise. Cycle through until 10 minutes (5 Rounds) have been completed.  The faster you complete the reps in each exercise, the more rest within the :30 seconds!

Friday 4.24.15

Skill:  Ring Rows 4 x max reps

WOD:  Complete for 6:00:

- 500m Row
Then AMRAP with remaining time:
- 15 Kettlebell Swings (53/35#)
- 10 Ring Dips

Rest 3:00, then repeat.

Thursday 4.09.15

Skill:  movement reviews

WOD: "Fight Gone Worse"

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

- 53/35# KB Thrusters (1 in each hand) – Max Reps
- 95/65# Power Snatch – Max Reps
- GHD Sit Ups – Max Reps
- 95/65# Push Press – Max Reps
- Ring Row or Strict Pull Ups – Max Reps

*Spend one minute at each of five stations, resulting in a a five-minute round after which a one minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.  You may start at any station.

Tuesday 4.07.15

Check-in on Facebook HERE

Skill:  Ring Rows 3 x max reps*

*To get your first Pull Up (or stronger at pull ups)  Ring Rows are one of the most effective methods to build strength and are easily varied in intensity by changing your positioning. Mark your foot positioning each workout (i like to use a line between two mats on the floor) and begin to creep your body closer to parallel with the floor each time. This will increase the load by involving a greater percentage of your bodyweight.

WOD:  AMRAP for 12:00:
- 5 Push Press (115/75#)
- 10 Burpees over the bar
- 15 Air Squats

Thursday 3.12.15

Set up with your forearms and toes with your elbows at 90 degrees, directly underneath your shoulders. Keep torso straight, stomach tight, and back flat as you hold this position

Skill: Strict Chin Ups 5 x max reps

WOD: Complete 4 Rounds on alternating minutes:*
Minute 1: - 7 Push Press (135/85#)
- max reps. Ring Rows

Minute 2:
- 10 Russian Twists - 1 touches to each side = 1 (45/25#)
- max hold. Front Pillar Hold

*On minute zero, complete presses and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.

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

Tuesday 2.10.15

Can you spot Phillip?
Congrats on your CrossFit Level One Certification!

Skill: Ring Rows.  Work up to your hardest variation that you can get at least 3-5 reps on.  Then complete 3 x max reps at that variation.

WOD: AMRAP in 10:00
- 5 Overhead Squats (115/75#)
- 10 Ring Dips
- 15 yard Broad Jumps (at least 6/4')

*Optional:  Complete:
- 2 x 400m Sprints

Thursday 12.18.14

Strength: Front Squat 3-3-3-1-1-1

WOD: EMOM for 12:00:
- 1 Power Clean (AHAP)
- 7 Ring Rows

*Optional:  Tabata:
- Pistols

Post weights and times to comments.

Friday 11.21.14

Strength:  Front Squat 3-3-3-3-3


WOD: Complete 5 rounds:
Each round is :90 seconds:
- 4 Deadlifts (315/225#)
- max reps Ring Rows
Rest :90 sec between rounds

*Optional:  8:00:
- Rope Climb practice.  Try different techniques.  Don't just go for most reps

Post weights and times to comments.

Friday 8.29.14

Strength: Front Squat  5-5-5-5-5

WOD:  For time:

- 800m Run, 
Then, 3 Rounds of:

- 16 Push Press (115/75#)

- 8 Ring Rows
Then,

- 400m Run

** Push Press and Ring Row can be completed in any order as rings are available. Push Press is taken from the floor.

Post weights and times to comments.

Friday 5.23.14

The kids found  my vest and decided i was missing some tools for work

Skill: Ring Row- 50 reps.  In as few as sets as possible using the hardest variation. 20:00 time cap, rest at least 2 min between sets.  
*see below for Rx'd standards

WOD:  EMOM for 10:00:

- 3 Front Squat (clean from the floor, 185/125#)

- 20 Double Unders

Post weights and times to comments.

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We use the "CrossFit Football" version of Ring Row, where the feet and rings are the same height.  To be fully Rx'd, you must keep the body straight throughout the movement.

*scale down - lower the box/ raise the rings or down to a more vertical position with the feet on the floor
**scale up - add a weight vest/ or stack plates on yourself and make it more of a strength movement

Monday 5.12.14

Strong Pull Up for a strong pull in any movement

Strength:  Weighted Pull Up.  Heavy 1 rep
- OR-
Ring Rows 3 x max reps

WOD:  "Cindy"
Complete as many rounds possible in 20:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Squats

Post weights and times to comments.

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Workout Goals:  Why do we program so many Pull Ups?  Pull Ups build muscle in your back, shoulders and arms, improving your overall performance in the gym as well as in any sport you play. They also carry over into daily life. By strengthening your pulling muscles, you are also improving your pressing capabilities, according to the website Double Your Gains, ensuring muscular balance throughout your body thus lowering the occurrences of injuries.  Kipping is fine, but you will never reach your full strength potential until your Strict Pull Ups are solid.

Thursday 3.13.14

SWAT Training at Six Flags

Strength:  Back Squat 3-3-3-1-1-1

* go heavy, but not necessarily for a PR.  Leave some in the tank.

WOD: For Quality:
- 50 Kettlebell Snatch
- 50 Ring Rows/ Pull Ups
- 50 GHD Sit Ups/ V-Ups

Break the sets up anyway you like.  Sets of 5s, 10s, etc.

Post to comments.

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Interesting.  Personally I think both can learn from each other

Article:  HEALTH: A tale of two diets: paleo vs. vegan

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

Thursday 2.27.14

New App for CrossFit Games

Strength: Every minute on the minute for 12:00:
- 2 Power Cleans @ 55-65% 1 rm
- 10 Double Unders*

*No Single Under Substitution for this workout.  If you can not do Double Unders, then do attempts till the minute is up.

WOD: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups  or Bench Press x 15
- Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout.

Post weights and reps to comments.

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Our K-9 team's newest member:

Article:  K-9 joins Solano County Sheriff's Crew

Tuesday 11.26.13

Skill:  3x max reps Ring Rows, rest at least 2:00 between sets

WOD: 3 Rounds for time:
- 10 one arm Kettlebell Snatch -right
- 10 one arm Kettlebell Snatch- left
- 15 Toes to Bar

Post reps and times to comments.

Tuesday 6.18.13

                            Common Lousy Push Ups.  Which do you do early in a WOD?  Late in a WOD?

Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

Piking: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching's most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn't go all the way down. Not rising to the top is less common but still cheating.

***When done properly, the nose, chest and hips just barley strike the deck at the same moment.



Skill:  Ring Rows 3x max reps
A set terminates when your chest no longer makes contact with the bottom of the ring.  The goal is to get as parallel as possible (bottom of the rings in line with the top of a box).

WOD: As many rounds and reps as possible in 20:00:
- 400m Run
- max. Push Ups

A set terminates when you're chest no longer touches the floor (or box if you are using a scaled method) or you can no longer rest in the plank position.

Post Ring Row and Push Up reps to comments.

Monday 5.06.13

Skill:  3x max reps Ring Rows, 2:00 rest between sets.
A set terminates when your chest no longer makes contact with the bottom of the ring.

WOD:  3 rounds for time:
- 10 Clean and Jerk (135/95#)
- 400m Run

Post weights and times to comments.