Monday September 1, 2014

Happy Labor Day

There will be no coached WOD today, but we will be coaching tomorrow!  See you at 1630

Wod:
5K Run

Friday August 29, 2014

Wod:
3 rounds for time

100 m farmers carry left hand 53/35#
100 m farmers carry right hand 53/35#
10 Toes to Bar
10 Kettle Bell Swings 53#/35#

Thursday August 28, 2014

Warm up:
800 M run


Wod:
50 burpees for time
2 min rest
100 DU for Time

Wednesday August 27, 2014

Skill Work:
Clean and Jerk

Wod:
3 Rounds for time
5 ring rows
100 m run
15 Ground to Overhead- 115#/75#

Tuesday August 26, 2014

Wod:

3 Rounds for Time
Run 400 meters
30 sit ups
20 pull ups
10 air squats
5 burpees

Monday August 25, 2014

Warm up:
Stretch your shoulders!

Wod:
For time
400 meter overhead walking lunges 20#/14#
*5 push ups every time the wall ball goes below the top of your head *DO NOT REST IT ON YOUR HEAD

Saturday, August 23, 2014

Partner workout derived from:

Danny

AMRAP in 30 Minutes

30 Box Jumps @ 24/20"

20 Push press @ 115/75#

30 Pullups

Only one partner works at a time, teams decide how to divide workload

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Friday, August 22, 2014

Skill Work

Sumo Deadlift High Pull

WOD

10-9-8-7-6-5-4-3-2-1
Box Jumps 30/24"
SDLHP @ 95/65#
V-Sit ups

Thursday, August 21, 2014

Every Minute on the Minute Ascending Ladder:

Wall ball Shot 20/14# to 10/9' target

First minute: 1 Wall Ball Shot
2nd minute: 2 wall ball shots
3rd minute: 3 wall ball shots
4th minute: 4 wall ball shots
5th minute: 5 wall ball shots
and so on...

Wednesday, August 20, 2014

5 Rounds

100m Sprint
rest 1 min between

Rest

3 Rounds for Time

3 Deadlifts @ 205/300#
15 Toes to Bar

Tuesday, August 19, 2014

For Time

Row 500m Buy-in
10 Rounds
5 Air Squats
4 Abmat Situps
3 Supermans
2 Push ups
1 burpee

Monday, August 18, 2014

Front Squat
2-2-2-2-2

Rest

3 Rounds for Time
10 Thrusters @ 125/85#
50 Double Unders
5 Bar Facing Burpees

Friday, August 15, 2014

9 rounds for time:

Hand stand push-ups x 3
Pistols x 6 (3 each leg)
Toes to bar x 9

Thursday, August 14, 2014

Baseline!

For time:
500 meter row
40 air squats
30 abmat sit-ups
20 push-ups
10 pull-ups

Wednesday, August 13, 2014

Strict press
1-1-1-1-1

Rest

AMRAP in 15 mins

10 push press @ 115/75#
100 meter run
10 box jumps with 24/20" box
100 meter run

Tuesday, August 12, 2014

3 rounds for time

50 double unders
25 wall ball shots (20/14# ball to 10/9' target)
5 tire flips

Modification for tire flips: hang squat clean dumbell thrusters x 10 at a manageable weight

Monday, August 11, 2014

5 rounds for time

7 power cleans @ 185/135#
7 front squats @ 185/135#
7 pull-ups

No racks

Friday, August 8, 2014

Workout of the Day

Every minute on the minute:
2 dead lifts @ 225/185#
As many hand release push-ups for the rest of the minute as possible

Workout is complete when 100 push-ups have been completed

Time cap: 15 minutes

Saturday's WOD @ 0900
31 Heros
Come out and bring a friend!

Thursday, August 7, 2014

10 rounds for time

10 burpees
10 walking lunges with 45/25# plate overhead (5 each leg)

Wednesday, August 6, 2014

Workout of the day:

Skill work
Power snatch  7 x 1

Then

EMOM for 10 minutes
Back squat x 3 @ 75% of 1RM

Tuesday, August 5, 2014

We had a great class on Monday! Thanks to all who came out!

Workout of the Day

As many rounds as possible in 10 minutes:
50 double unders
15 box jumps
10 ring dips

Monday, August 4, 2014

Group classes start this week! Classes will be held Monday, Wednesday, and Fridays from 1630-1730, and Saturdays at 0900. I'm looking forward to meeting everyone and getting some awesome workouts in!

Workout of the Day

For time:
400 meter run
21 kettle bell swings (53/35#)
21 pull-ups
400 meter run
15 kbs
15 pull-ups
400 meter run
9 kbs
9 pull-ups
400 meter run