WOD

Sarah making a 100# Shoulder Press look easy!

FRIDAY January 30, 2015

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Review of the following Clean complex

2 Cleans + 2 Hang Cleans

Warm Up Lift

WOD

2 Cleans + 2 Hang Cleans

Every 2 Minutes on the Minute complete the reps unbroken,

add weight each set until you can’t complete all 4 reps unbroken.

Followed by….

For Time (deduct 1 minute from total time)

3 Rounds

10 Med Ball Squat Clean 20/14lbs.

10 Burpee Weight Plate Ground to Over Head 45/35lbs.

Gym Length Waiters Walk Right Arm 45/35lbs.

Gym Length Waiters Walk Left Arm 45/35lbs.

Rest 30 seconds after each round

Cash Out

8 Minutes stretching quads and hip flexors on the wall in the pigeon pose

Sarah making a 100# Shoulder Press look easy!

Sarah making a 100# Shoulder Press look easy!

Glorybell completing her first RX'd "Erin" on Tuesday, such a huge accomplishment!

THURSDAY January 29, 2015

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Back Squat Review

Warm Up Back Squats

WOD

Back Squat

5 @ 50%

5 @ 60%

5+@ 70%

Followed by…

For Time

6,4,2

Burpee Clean and Push Press 135/93lbs.

Double Unders x10

Lunges 135/93lbs.

Handstand Pushup with 10 second Handstand Hold after each rep

*Rxd+ complete with Overhead Lunges and Strict Handstand Pushups (still complete each rep with a 10 second Handstand Hold)

Cash Out

Roll Troubled Spots

Glorybell completing her first RX'd "Erin" on Tuesday, such a huge accomplishment!

Glorybell completing her first RX’d “Erin” on Tuesday, such a huge accomplishment!

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.

TUESDAY January 27, 2015

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Group Warm Up

Review on Dumbbell Split Cleans

WOD

“Erin”

5 Rounds for Time (30 Minute CAP)

15 Dumbbell Split Cleans 40/30lbs. (must touch the ground each rep)

21 Pullups

*Compare to June 10, 2014

Cash Out

Roll Troubled Spots

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

MONDAY January 26, 2015

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Group Warm Up

Drop Clean Review (there is no dip and drive, just a pull under the bar)

5×5 @ 45/33lbs.

WOD

Drop Clean

Every 30 Seconds complete 2 Reps for 6 Minutes

*Choose a weight that will help you work on dropping under load

Followed by…..

For Time

3 Rounds (24 Minute CAP)

10 Squat Cleans Thrusters 75/53lbs.

10 Pullup Bar Dips

20 Box Jumps 20in.

20 Med Ball GHD Situp Toss 14/10lbs.

30 Lateral Jumps

30 Plank Pushes

(If you are modifying anything on this wod then sub GHD’s for Med Ball Situp Toss 20/14lbs.)

Cash Out

Roll Shoulder Girdle and Quads

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

Mayra and her husband ran the Mission 10 run at San Juan Bautista this past weekend, such a fun experience to complete with her husband!

Cliff finishing "Gator" Rxd!

FRIDAY January 23, 2015

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Shoulder Press Review

Take 10 Minutes to warm up Shoulder Press

WOD

Shoulder Press

1-1-1-1-1

Followed by….

As Many Reps as Possible in 10 Minutes

5 Wall Balls 20/14lbs.

10 Ground 2 Overhead with Plate 35/25lbs.

5 Strict Pullups

10 Weight Plate Step Ups 18in. – Holding 2 Plates on Ends 35/25lbs.

30 Second Wall Sit Hold

Cash Out

Roll Shoulder Girdle

Cliff finishing "Gator" Rxd!

Cliff finishing “Gator” Rxd!

gabby thruster

THURSDAY January 22, 2015

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Group Warm Up

Deadlift Review

3×10 Deadlifts at a light warm up weight

WOD

Every Minute on the Minute for 8 Minutes

5 Deadlifts with a 10 second hold at the top of the last rep

All sets at 55% of 1 rep max

Followed by….

For Time (deduct 2 minutes of rest from total time)

3 Rounds

20 Deadlifts 105/73lbs.

20 Double Unders

15 Hang Clean 105/73lbs.

15 Grass Hoppers

10 Hang Clean and Push Press 105/73lbs.

10 Toes 2 Bar

5 Snatch 105/73lbs.

5 Burpee Box Jumps 18in.

Gym Lap Sprint

Rest 1 Minute

Cash Out

Roll Troubled Spots

gabby thruster

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. 

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. 

First posted August 12 2011

TUESDAY January 20, 2015

 

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Warm Up Front Squats and Shoulder Girdle Mobility

WOD

“Gator”

For Time (45 minute CAP)

8 Rounds

5 Front Squats 185/133lbs from the floor

26 Ring Push-ups

*If you are modifying the front squats then do regular push-ups

Cash Out

Mobility on shoulders and hips

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.  He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.  First posted August 12 2011

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.
He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
First posted August 12 2011rs and hip flexor

 

MONDAY January 19, 2015

In observance of Martin Luther King we will only have a 10am wod, all other classes are canceled.

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Group Warm Up

WOD

For Time with a Partner

30 Partner Deadlifts 315/193lbs.

(CrossFit Lite complete 30 SDHP with Kettlebell 1.5/1 Pood)

40 Double Unders each

200m Relay

30 Alternating Wall Balls 20/14lbs.

40 Mountain Climbers each

200m Relay

30 Alternating Burpee Box Jumps 24in.

40 Lateral Handstand Walking Steps

200m Relay

60 Alternating Tire Flips

(CrossFit Lite complete Plank Burpee Leap Frog)

80 Lateral Jumps

400m Overhead Carry 135/93lbs.

(CrossFit Lite complete with a 45/35lbs. Plate)

Cash Out

Group Mobility

 

Nothing like running with a medicine ball!

SATURDAY January 17, 2015

Reminder there is only a 10am Partner WOD on Monday in observance of Martin Luther King Holiday, all other classes are closed!

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Group Warm Up

WOD

For Time – Teams of 3

99 Power Snatch 75/53lbs.

99 Burpees

99 Walking Thrusters 75/53lbs.

99 Back Extensions

Gym Length Handstand Walk each person

99 GHD Situps

99 Sumo Deadlift High Pulls 75/53lbs.

99 Box Jumps 20in.

99 Power Cleans 75/53lbs.

Gym Length PVC Pipe Overhead Squat Jumps each person

99 Pullups

99 Push Press 75/53lbs.

99 Med Ball Pushups

99 Deadlifts 75/53lbs.

Cash Out

Mobility

Nothing like running with a medicine ball!

Nothing like running with a medicine ball!

IMG_1419

FRIDAY January 16, 2015

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Thruster Review

Take 10 Minutes to Warm Up Lift

WOD

Thruster from the floor

2-2-2-2-2

Followed by….

As Many Rounds as Possible in 8 Minutes

10 Deadlifts 165/113lbs.

30 Second Plank Hold

20 Plank Pushes

6 Hang Cleans 165/113lbs.

30 Second Wall Sit Hold

12 Toes 2 Bar

2 Jerks 165/113lbs.

30 Second Handstand Hold

4 Inverted Burpee Handstand Pushups

Cash Out

Roll Troubled Spots

IMG_1419

Games champ coming in the year 2033!