Wednesday 6.10.15

Strength: Hang Power Clean 3-3-3-3-3

WOD:  Complete 4 rounds:
- 1 Min. Box Jumps
- 1 Min. Walking Lunges holding 45#plate/ 44# KB – Max Reps
- 1 Min. Russian Twists w/ 45#plate/ 44#KB – Max Reps
- 1 Min. Rest

*For Box Jumps, use height that you can land with hips above parallel in a "power" position.
*For Walking Lunges count each step as a rep. Plate/ KB may be held in any way.
*For Russian Twists count each plate/KB strike as a rep.

Wednesday 5.27.15

Strength:  Barbell Reverse Lunges 10-10-10-10 (10 total reps/ 5 each leg)

WOD: Complete 5 rounds for time:
- 10 Ring Dips
- 20 Weighted Walking Lunges – 10/side (53/35#)
- 30 Double Unders

Monday 11.10.14

Skill: Atlas Stone - ground to shoulder.
Spend 15:00 to learn the technique, pick up one you never have before.

WOD:  For Time
- 400m Run
Then, reps of:
- 10-9-8-7-6-5-4-3-2-1 Burpees
- 20-18-16-14-12-10-8-6-4-2 Walking Lunges
Then,
- 400m Run

*Optional:  Every 30 sec for 5:00:
- 1-3 Muscle Ups (or 3-5 Ring Dips).
On your last set, perform 1 max set of Ring Dips.

Post weights and times to comments.

Wednesday 10.22.14

WOD: "Filthy 50s" or "Dirty 30s"

For time:
- 50 Box Jump (24/ 20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35/26#)
- 50 steps of Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/ 35#)
- 50 Hip Extensions
- 50 Wall Ball Shots (20 /14# to 10')
- 50 Burpees
- 50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

If you cannot complete the workout in less than 25-30 min., consider doing 30 reps of each exercise.  Also, we're doing "Fran" tomorrow...

*Optional: 5:00 time cap:
- 50 pistols (alternating)

Post times to comments.

Monday 8.04.14

Skill:  For time:

- 1 mile Run

WOD: AMRAP in 10:00:

- 20 Walking Lunges

- 10 Burpees

- 5 Toes to Bar

Post times and reps to comments.

Friday 12.20.13

Skill: GHD Sit Ups 3 x 20 reps

WOD: AMRAP in 15:00:
- 25 yrd one-arm Weighted Walking Lunge (53/35#)
- 10 one-arm Power Clean

*Alternate hands as needed.  Hold KBs anyway you want (w/ 1 arm)
**Back knee needs to touch ground

Post weights and rounds to comments.

Monday 12.09.13

Congrats to Kyle and Kristen on their wedding day!

Strength: Shoulder Press 3-3-3-3-3

WOD: AMRAP in 12:00:
- 12 Walking Lunge steps (45/25# plate held to chest)
- 12 Dynamic Push Ups on plate (1 arm elevated on plate, then switch)
- 25 Double Unders

Post weights and rounds to comments.

Tuesday 11.12.13

Carl Paoli at GymnasticsWOD.com

Skill:  On the minute for 12:00:
- 2-3 L-Hang Pull Ups
OR
- max. L- Hang holds each minute

WOD: As many rounds as possible in 12 minutes:
- 5 Pull Ups
- 10 PushUps
- 15 Walk Lunges (steps)

Post reps and rounds to comments.

Monday 9.02.13

Skill: movement review

WOD: "Filthy Fifties"
For time:
- 50 Box Jump (24/ 20 ")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35/26#)
- 50 Steps of Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/ 35#)
- 50 Back Extensions
- 50 Wall Ball Shots (20 /14#)
- 50 Burpees
- 50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

Post weights and times to comments.

Friday 8.16.13

This Saturday, August 17, 2013 10am-4pm, Doug will be competing in the 2nd Annual Bay Area Kettlebell Sport Championship Saturday.
Information on how to get there and cheer him on can be found HERE

Strength: Tire flips and Sled pulls.

WOD: 4 Rounds for time:
- 30 Kettlebell Swings
- 20 steps Walking Lunges holding KB to chest

Post weights and times to comments.

Saturday 6.01.13

Congrats Chad on getting your Muscle Up!

WOD: For Time:
- 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.

Thursday 5.09.13

Because this should never be forgotten.  Pegged-pants power snatches.

WOD:  "Dirty 30's"
For time:
- 30 Box Jump (24/ 20")
- 30 Jumping Pull Ups
- 30 Kettlebell Swings (35/ 26#)
- 30 Walking Lunges, steps
- 30 Knees to Elbows
- 30 Push Press (45/ 35#)
- 30 Back Extensions
- 30 Wall Ball shots (20/ 14# to 10 feet)
- 30 Burpees
- 30 Double unders

You can complete the workout in any order, except the Burpees and Double Unders must be done last to be considered Rx'd.

Skill:  Hang Power Snatch 3x 3-5 reps @ 75%

Post times and weights to comments.

Wednesday 2.27.13

Russian Twists

Strength: Front Squat 5-5-5-3-3-3

WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest

Post weights and reps 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 12.29.12

Congratulations to Devin and his family for the birth of their  daughter, Audrey Olivia, on Thursday! 

Skill: movement reviews

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 ")
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26#)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35#)
-50 Back Extensions
-50 Wall Ball Shots (20 /14#)
-50 Burpees
-50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

Post weights and times to comments.

Thursday 11.29.12

Reminder: the 5:30 pm class is cancelled for our Olympic Weightlifting Meet

Strength: Front Squat 3x5 (add 5# from last time)
                Floor Press 3x5 (add 1-5# from last time)

Conditioning: As many rounds as possible in 10:00 of:
- 10 Walking Lunges/ ea. leg
- 10 Kettlebell Swings (heaviest possible)

-OR-

Join us tonight for our Olympic Weightlifting Meet at 5:30 pm.  It will be run just like the CrossFit Total, except with only two lifts; the Snatch and Clean and Jerk.  Come cheer everyone on or do the lift yourself.  Even if it's your first time, we will help coach you through them!

Post weights and times to comments.

Saturday 10.20.12

Thank you to everyone that came out and participated in Barbells for Boobs!  It was fun, laid back, and lots of good food!  More pics to come soon.

Skill: Movement review

Conditioning: " Modified Rescue P.T. Grinder"
30:00 as many rounds as possible in teams of 2:
- 400m run
- 50 Vertical Jumps (to a target 6" above max. reach)
- 40 Walking lunges
- 30 Sit Ups
- 20 Burpees

Run is performed as a team.  One person working at a time on the other movements.

Post partners and rounds to comments.

Saturday 9.29.12

For those of you who eat paleo, here's a flowchart that may be helpful

Skill: Hip Extensions, Back Extensions, Hip and Back Extensions

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

Post weights and times to comments.

Saturday 9.01.12

5:00 am presses with Amy

Conditioning: "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 = Sit Ups
- Hearts = Push Ups
- Clubs = Walking Lunges (one step each leg = 1 rep)
- Spades = Kettlebell Swings
- Joker = 400m 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.

Monday 7.16.12

The fittest man and woman alive, 2012 CrossFit Games Champions Rich Froning and Annie Thorisdottir

Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.

Conditioning: Three Rounds for time of:
- 20 Walking Lunges; with DB/ KB's at 1/4 your body weight, alternating legs.
- 15 Push Ups
- 10 Pull Ups

Post weights and times to comments.