Saturday 03/22/14

SKill
L-sits 8x 10 seconds

 WOD
Hill Repeats:
5 Hill Repeats with sandbag
-45/25
every 2 minutes at the whistle you will stop where you are and do 7 Thrusters then continue with the hill repeats until you have finished 5 hill repeats.

Friday 03/21/14

Metcon (AMRAP - Reps)
7 rounds of:

1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds


Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM

Thursday 03/20/14

8 min ARMAP

30 DU
100M Sprint
Sled Pull
-50M 135/95
 

 Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM

Wednesday 03/19/14

10 Min AMRAP For Quality:

3  Strict Headstand Push-ups
RTG: Deficit

1  Legless Rope Climb
Scaled: Towel pull ups from the floor

10 Hollow Rocks

10 Archs


GYM
 ring Muscle UPS

Tuesday 03/18/14

3 rounds for time of:
Run 400m
30 KB Snatch (15 each side, divide anyway you want ) 53/35



Level 1
Deadlift 5 RM (add 10 lbs to last workout)
Level 2
Deadlift 3 RM
Level 3
Deadlift 3 RM

Monday 3/17/14

CrossFit Disco: For Time

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight

Pull Ups

Post  loads used to comments.

Skill:
Level 1
Press 3×5 (add 2.5 lb to last workout)
Level 2
Close Grip Bench 5 RM,  1 x max reps @ 80% of 5 RM
Level 3
Close Grip Bench 5 RM,  1 x max reps @ 80% of 5 RM

Tuesday 03/11/14

Metcon (AMRAP - Reps)
Sandbag Tabata
(8 rounds of each: 20 sec  work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges

Weightlifting
Deadlift (Level 1)
 5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap

Monday 03/10/14

Metcon (AMRAP - Reps)
Religion 3.0

Complete 5 rounds:
15 min cap

Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops  - 20 reps

Post total front squat completed to comments.


Skill
Shoulder Press (Level 1)
 3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
 3×3 @ 90% of 3 RM from last Monday

Friday 02/28/14

ADRENALINE DUMP
By Coach Jamie Harris

Skill
Power Clean ( Level 1)
 5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM


Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap

Thursday 02/27/14

STARSHIP TROOPER

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:

Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps

Post loads used and rounds completed to comments.

Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
 3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50

Wednesday 02/26/14

GRIP KILLER
by Coach Chris Weaver

Metcon (Time)

5 RFT

Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings

Score is total amount of time hanging from the bar.
20 min time cap

Skill
Pistols (3x5 ( On each leg))

Tuesday 02/25/14

"FLUBBER"

Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15  GHD Back Ext

Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest

Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM

Monday 02/24/14

Warm-up
Hips and Shoulder Stretch
Couch Stretch
Spine Roll on Roller
Scapula Smash with lacrosse ball ( 1 minute each side)
Achilles Smash on elevated barbell
2 x 30s seconds Russian Baby Maker
Metcon
CrossFit Games Open 13.4 (AMRAP - Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX 135/95
Skill
Back Squat (Level 1  (Amateur))
3×5 (add 5 lbs to last workout)
Shoulder Press (Level 1  (Amateur))
3x5 (add 2.5 lbs to last workout)

Barbell Step Up (Level 2 (Professional))
Close Grip Bench Press (Level 2 ( Professional))
 5×2 @ 80%, 1 x max reps @ 60%

Barbell Step Up (Level 3 (Professional))
 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps
Close Grip Bench Press (Level 3 (Professional))
 5×2 @ 80%, 1 x max reps @ 60%

Tuesday 02/18/14

Metcon:

7 Rounds:
3 Deadlifts
3 Power Cleans (touch and go)

*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round, count a miss for that round.

Post heaviest load completed to comments.

Skill:

Deadlift (Amatuer)
work up to a 5 RM , try to add 10 lbs to last weeks DL 5 RM

Box Jumps (Seated Box Jumps for Collegiate and Professionals)
Seated Box Jump 2 RM (thights 1″ above parallel when seated w/ 4-7 attempts)

Sprints (All Levels)
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…
2 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Monday 02/17/14

Metcon:
CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
if your doing single unders reps are 90

Skill:
Weightlifting:
Back Squat (Amatuer)
add 5 lb to last workout
Weightlifting
Shoulder Press (Amatuer)
add 2.5 lb to last workout

Overhead Squat (Collegiate)
@ 2 RM Power Snatch weight from last week or 90% of   1RM

Front Squat (Professional)
work up to 7RM
Shoulder Press (Profeesional)
work up to 7 RM

Saturday 02/15/14

Skill: 
1 Mile Run

WOD:
Complete as many rounds and reps as possible in 8 minutes of:

135/95 lb. Thruster x 5 reps

135/95 lb. Power Clean x 10 reps

Pull-Ups x 15 Reps

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

20 Kettlebell Swings (24/16 kg)

30 Walking Lunge Steps

40 Double-Unders

Rest 4 minutes, and then,

Complete as many rounds and reps as possible in 8 minutes of:

10 Burpees
20 Push-Ups
30 Sit-Ups

Friday 02/14/14

Love the One Your With 

Skill:

Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Snatch 2 RM

Professional
Power Snatch 2 RM

Then…
All Levels
You have 12 minutes…
Find 1 RM Heaving Snatch Balance(click to see)



WOD:
2 PERSON TEAMS
 AMRAP 12 MIN:
10 reps Shoulder to Overhead  (115lbs/75lbs)
25 reps Deadlifts  (115lbs/75lbs)
50 reps Box Jumps  (24"/20")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min.

Thursday 02/13/14

Amateur
Squat  3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM

Professional
Squat 3×10 @ 90% of 10 RM
Close Grip Bench 10 RM

WOD:

5 RFT

 Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)

10 Ring Dips
-RTG weighted dips ( put weight in comments)

Wednesday 0212/14

Skill: 
100 Double Unders


WOD:

8 Min AMRAP

8 Box Jumps
-RTG 30/24    RX 24/20

8 KB Swings
-RTG 70/53   RX 53/35

8 Burpees

Tuesday 02/11/14

Strength/Skill:

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

Collegiate
Deadlift 5 RM, 1 x max reps @ 80% of 5 RM

Professional
Deadlift 7 RM

wod:
Complete 7 rounds:

Max Reps of False Grip Pull Ups on Rings
10 Hollow Rocks

Post total reps to comments.
then…

For time:
100 Ball Slams 40/20 lbs

Post total reps and times to comments.

"The Open"

A few days each week, together with friends we can get together and work out. For one day a week, five weeks out of the year, we get to call it "The Open". 

It’s better than the CrossFit Games in our own backyard.

We will also make this a SFC Open competition. We will have an Rx and a Scaled division with winners after the five weeks. We will have an awards ceremony and celebration.

Every Friday night at 7:30 Pm from February 28 to March 31st we will host for anyone wanting to be judged for the Open WODs. 

The WODs are posted by CrossFit on Thursdays at 5 Pm PST and must be completed by 5 Pm PST the following  Monday. 

If you miss the Friday night Open WOD you can make it up. Either Saturday at 10:30 am or Monday 11-12 during Open Gym. Your WOD results must be submitted by 5 pm each Monday. 


You can register with CrossFit and compete in the open or just come participate in the WODs and challenge yourself to a new level. 

Every Open workout needs to be validated to count if you officially register to compete. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

 

Four years ago when the Open launched most didn't know what to expect. “Dave Castro is crazy if he thinks this thing will take off,” Was thought by some the day they heard about it. Then as many boxes we're validating hundreds of scores after snatches and doubles-unders in Open Workout 11.1, we thought Castro was a genius!


What is the Open:

 The 2014 season begins with the worldwide Open competition. Everyone in the world is invited to compete in five workouts over five weeks, posting their scores online in real time. Last year, almost 140,000 athletes competed in the Open.

Every Open workout needs to be validated to count. Competitors will have two options to validate their performances. They can work out at a local affiliate, where they will be judged in person, or they can submit video evidence of their performance to the entire community. There is no limit to the number of attempts an athlete can make, provided the score is submitted prior to the close of each week.

Competitors will be ranked both worldwide and by region. The fittest 48 men, 48 women, and 30 teams from each region will earn invitations to one of 17 Regionals. This is the first chance athletes will have in 2014 to establish their international standings.

The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all. The Open is a truly "open" competition. Anyone from anywhere can participate.


After the Open, the fittest from each of 17 regions around the world move on to the next phase of the season—Regionals. Athletes and spectators will gather in masses to watch CrossFit competition in a live format. Under the critical eye of Level 1 judges and in front of hundreds of cheering spectators, each region's best athletes will battle for a few precious Games-qualifying spots.


A testimonial from the owner of Practice CrossFit
Vicki, a spry redheaded Masters athlete at Practice CrossFit, introduced me to her husband that first night. At the time, she’d been doing CrossFit for more than a year and he supported her, but never actually watched her. When the clock ran out, she hit the floor exhausted and her husband teared up. He told me later that he knew what we did was hard, but not like this.

Most of the time, I’m not delusional. I know I’ll never make it to Regionals or the CrossFit Games. Most of the athletes I train won’t either. But after that first Open workout, after I saw Vicki’s husband cry, teenagers judge for their parents and veterans cheer for rookies, I didn’t care. The Open, for my affiliate and me, wasn’t just about making it to the next stage of the Games season. It wasn’t about building an ego or having one torn down either. It was about confidence. 



In the end, that's what CrossFit is about: the confidence to compete regardless of the outcome. If this is your first Open or you just want to make it a little more memorable, here are some things to think about to make five weeks last a lifetime.


To all SFC Athletes

We challenge you to take the next step and join us in the Open workouts.  Whether you want to compete and send in your results to CrossFit or you just want a challenge and see how you do. Many of our athletes will scale the Open workouts. To us, that says we've done our job as affiliate owners, as coaches, as a CrossFit athlete and as a friend. 

Competing, even when you might not be able to win or keep up, tells me you get what CrossFit is about. And in some small way we’ve helped you discover your potential. The mettle that makes you meet challenges, not run from them.

During the week we will talk about the Open.  We're here to explain and answer any questions you have. We will ask if you feel ready, or whether you've registered. 

No we didn't start special Open programming months ago. We just did what we do everyday: CrossFit. And just like any other workout, our athletes know their limits. 

Will they stare at a bar too heavy during 14.1? No, because they wouldn't do that any other time. 

Will they crumble over pistols when they struggle with an air squat? No. They'll scale and play the game just like we've taught them. 

Will they feel defeated because they can't do exactly what Games.CrossFit.com reads? Of course not. Our athletes know CrossFit is about giving what you have to give, and then cheering for others doing the same.

The Open isn’t just for the cool kids or the athletes with a bodyweight snatch and triple-unders -- that’s Regionals and the Games. The Open is a dinner you don’t need a reservation for. 

Come as you are. Compete with your crew. Stay to cheer.



Judges

A judge doesn't need to grade movement like a psychotic teacher with a fetish for red pens and frowning faces. They just have to count, or not count, reps.

One hundred and fifty wall-ball shots suck. Somehow, it sucks less when your judge is standing next to the wall with you. Maybe you've trained with that person before, or not, but now they’re fully vested in you and your performance. Best of all, you’ll turn around and do the same for them.

Judging may not quite be like training an athlete, but it’s just as personal and rewarding. We encourage all of our athletes to take the Judges Course, and a week before the Open we let first-time judges practice by judging another member on the workout. It helps first timers evaluate whether they can judge to the standards, and it gets the kinks and nerves out before the Open begins.

Taking the time to teach members what good movement looks like, instead of just handing them a clipboard on game day, pays off even after the Open is over.

Spectators

We allow and encourage your friends and family to come watch you. 

Follow our Facebook event for all updates and info. 
https://www.facebook.com/events/395164227286113/?previousaction=join&source=1


Click the link below For more information and to register in the CrossFit Open:
http://games.crossfit.com/about-the-games/the-open

Monday 02/10/14

Skill:

Amateur
Back Squat 3×5 (add 5 lbs to your 5 RM from last weeks workout)

Collegiate
Front Squat 5×3 @ 90% of 3 RM

Professional
Back Squat 10 RM (Work up to your 10RM )

WOD:

Complete 4 rounds:

Isometric Hold Top of Ring Push Up  – 30 seconds (first rep only)
Then Max Ring Push Ups

Snatch
RTG 115/85     RX 95/65
– Max Reps ( without coming off the bar)

Post total reps to comments

Saturday 02/08/14

Skill: 

Deadlift:

Beginner
Deadlift 5 RM ( warm up and build to your 5 RM)

Intemediate
Deadlift 5 RM and then complete
1 set of max reps @ 80% of 5 RM

Advanced
  Deadlift: Warm up and build to your
7 RM



Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
800M Run Buy In
with time left (rounds and reps of following)
3 Shoulder Press RTG 115/85 Rx 95/65
6 Burpees
9 Toes To Bar

Friday 02/07/14

Skill: 

Amateur
Squat  3×5 
Bench 3×5

Collegiate
Squat 2 RM, 1 x max reps @ 80% of 2 RM
Bench 3×5 @ 80% of 1 RM

Professional
Squat 3×10 @ 60% of 1RM
Close Grip Bench 3 x 5 @ 80% of 1 RM

WOD:

One minute on…One minute off

30 KB Swings – RTG 70/53    RX 53/35

*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.

*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.

*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.

*For every round not completed, perform a 10 burpees.


Post rounds completed and if any penalties were counted to comments.

Thursday 02/06/14

Skill: 

Beginner
Squat 3×5

Intermediate
Front Squat 3 RM ( work up to a 3 RM)

Advanced

Floor Press 5 RM

WOD: 

Complete 5 rounds:

Max Reps of:

Dynamic Push Ups (click for video)
50 yard Farmer’s Walk – AHAP

*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

Post loads used and total reps to comments

Wednesday 02/05/14

Skill:
5x3 Turkish get ups ( adding weight each set)

WOD: 

Annie Annie Are You OK

50-40-30-20-10

push ups

sit ups

Brought to you by Kevin Libersat and Brandon Vickers

Tuesday 02/04/14

HERO WOD

“Tillman”

7 Rounds for Time of:

7 Deadlifts 315/210

1 Full Gasser ( 200 M Sprint )

15 Pull-ups

rest 45 sec Between Rounds

Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after  the events on 9/11. 

He was killed in Afghanistan in 2004. The official story was that he was shot by enemy forces during an ambush, but it was later revealed that he may have been killed by friendly fire, and that Army commanders and members of the Bush administration covered up the truth of what had happened.


Click the link below to see a short Video Biography on Pat Tillman

http://www.biography.com/people/pat-tillman-197041/videos/pat-tillman-mini-biography-2197968378

Thursday 01/30/14

Skill:

Snatch Balance (15 Minutes to work to 1 RM )

WOD:

'3 Dog Night'

Three sets for max reps of:

60 seconds of Shoulder to Overhead

- RTG 115/75   RX 95/65

60 seconds of Burpee broad jumps

- 4'/3'

60 seconds of Rest

Wednesday 01/29/14

Skill:
L sits 


WOD: 
Fantastic 4 

In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Walking Lunges with Dumbbells x 25 Yards
Box Jumps x 20 reps
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes.

Tuesday 01/28/14

Skill:
Bench Press


WOD:

Push Press @ 80% of Press 1 RM – 5 reps

Chin Ups – 3 reps

Push Press @ 80% of Press 5 RM – 3 reps

Chin Ups – 5 reps

Push Press @ 80% of Press 5 RM – 1 rep

Chin Ups – 7 reps

Monday 01/27/14

Skill:
Back Squat


WOD:

"Annie"  (Time)

50-40-30-20-10  
Double-unders  

Sit-ups

Saturday 01/25/14

Member WOD Day:
Jake Kobielusz

Skill:
   Indian run where the person in the front is carrying a wall ball and the person in the back is carrying five pound dumbbells.  Then as you run the person in the back sprints forward and the person in the front passes the ball back.  Every time the person in the back ends up with something and no one to pass it to they have to sprint to the front of the line. Distance: 1/2 mile


WOD:  For Time 


Skill:     Cleans   Pull Ups   Dips    DU     Run
Round 1:  3           6           9       12      50 M
Round 2:  6          12         18      24      50 M
Round 3:  9          18         27      36      50 M
Round 4:  12        24         36      48      50 M

Friday 01/24/14

SKILL:
Deadlift follow Wendler

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:

Front Squat (from ground) @ 75% of body weight

 Ring Dips

Thursday 01/23/14

skill:
Back squat follow Wendler

METCON:

Death by 7's

7 min AMRAP

7 Push Press
-RTG 115/85    RX 95/65

7 Wallballs RTG
-11'/10'    RX 10'/9'

7 Slam Balls
-RTG 30/20   RX 20/10

Wednesday 01/22/14

Skill:

Power Snatch 5x2 @ 80%

WOD:

20 Thrusters 
-75/45

50M Sprint

20 Russian KB swings
- 53/35

50M Sprint+3
63

20 Goblet Squats 
-53/35 (with KB)

50M Sprint

15 Russian KB swings 
-53/35

50M Run

15 Thrusters 
-75/45

50M Run

Tuesday 01/21/14

SKILL:

Bench Press 
-follow Wendler


WOD:
For Time:

30 Clean & Jerk
-RTG 115/85  RX 95/65

at the top of every minute do 5 burpees

Monday 01/20/14

Skill:
None


WOD:
"Murph"

For time: 

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday 01/17/14

Skill: 

1 mile run


"Filthy Fifty "  Hero WOD


For Time:  

50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees 
50 Double unders

Yes we are finally doing it!

Friday 01/17/14

Skill: 
Dead Lift


WOD:

The Verve 

10 min AMRAP ladder


3 Hang power snatches 
-RTG 95/65   RX 75/55

3 Box jumps 
-RTG30/24   RX 24/20

6 Hang power snatches

6 Box Jumps

9 Hang power snatches

9 Box jumps

add 3 each round until time elapses or you pass out

Thursday 01/16/14

Skill:
Pendlay Row
 (5x5 going up in weight with each set)


WOD:
Tabata Something Else 

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.  

There is no rest between exercises.  

Post total reps from all 32 intervals

Wednesday 01/15/14

 TODAY:   Mobility WOD at 10 am and 7 Pm   
( replaces regular WOD)

Skill:
Bear Complex 
-15 min to work up to a 1 RM Bear Complex


WOD:

Da da da double unders Really!!!!! 

8 min AMRAP

5 Cleans RTG 
-155/115  RX 135/95

30 Double unders
 ( SU 150)

Tuesday 01/14/14

Skill:
BenchPress -Follow Wendler


WOD:

Jelly filled donuts 

4 RFT

50 M Sled pull 
-RTG 225/180   RX 180/135

10 Wallballs
- 20/14

400 M Run

Monday 01/13/14

Skill: 
Back Squat

WOD:

FRAN

21-15-9

Thrusters 95/65

Pull Ups 

Saturday 01/11/14

SKILL:
no skill today, long WOD

 Huey
            Dewey
                         and... Louie ????

             WAIT A MINUTE! 

Look! It's Skeeter, Scooter and Mace !!





WOD:

3 person team

100 "over your partner" planking  burpees
(1 athlete rest, 1 planks, 1 does burpees over partner)

100 Slam balls 
-20/10 (throw the ball down between your partners feet , then they pick it up and do the same to the next partner)

100 Wall balls ( First athlete throws wall ball to designated height on wall partner catches it , does the same to the 3rd partner)
-20/14

100 Medicine ball toss sit ups
( Each athlete does sit ups tossing medicine ball back and forth between partners using 1 medicine ball.)

Friday 01/10/14

SKILL:

Deadlifts follow Wendler

 

WOD:

8 MIN AMRAP

8 Alternating KB snatches 

-53/35

8 Burpee over box jumps 

-RTG 30/24   RX 24/20

Thursday 01/09/14

SKILL:

15 minutes to establish a 2 RM Hang Snatch

 

WOD: Members WOD Day

"THOR"  (By Chris Martinelli)

for time:

Buy in

10 Turkish get ups ( 5 each side)

- RTG 53/35   RX 35/18

3 RFT

20 Sledge hammers

50 M Tire Flip 

20 Pull ups

Wednesday 01/08/14

SKILL:

EMOM for 8 Minutes

1 Clean High Pull

2 Hang Power Clean

1 Jerk



METCON:

AMRAP 4 Minutes

8 Wallball Shots
- 20/14

6 Push-up

Rest 2 Min

AMRAP 4 Minutes

8 Lunges w/ Plate Overhead
-45/25

6 T2B

Rest 2 Min

AMRAP 4 Minutes

8 Push Press 
-RTG 95/65    RX75/55

6 Slamball's
- 30/20

Tuesday 01/07/14

SKILL:

Bench press follow Wendler


MetCon: (WOD)

3 RFT 

4 Deadlift  
-RTG 285/165    RX 225/155

8 Pull ups 
-RTG Chest to bar

12 Burpee Over Bar

Monday 01/06/14

SKILL:

Back squat: follow Wendler


WOD:
Hero WOD

RANDY

75  Power snatches
-75/45



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Saturday 01/04/14

SKILL:

Shoulder press
- follow Wendler


WOD:


As a team of 2, max reps at each station for 1 minute, 
(work 1 minute rest 1 minute) only 1 athlete works at a time.


1) Air Squats
2) Toes To bar
3) Double Unders
4) Kettlebell Swings
5) Sprints: 25m and Back = 1