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WOD 3 Rounds for Time 400M Run 21 Thrusters 95/65lbs 12 Burpee Box Jump Overs 24/20″ Workout notes: Don’t be a hero and hit that first set of thrusters unbroken if it will just make you redline and get you to failure! Hitting a large set is fine but leave something in the tank so you can […]

Skill EMOM for 10 Minutes 2×1 Clean & Split Jerk The focus of this skill work is the Split Jerk! Work up to a light load and perform two separate Clean & Jerks.  Use any method of clean to receive the barbell at the shoulders. A power clean will probably be the most efficient and should […]

Skill 3 Rounds 2 Minutes Plank Hold 1 Minute Handstand Hold :30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach. Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up […]

Don’t forget to sign up for CrossFit day at the Oakland A’s! The game is Sunday 9/7.  Tickets are $25 and include a t-shirt.  We will be sitting together and so far we have 30 people going!  Get your name on the list and reserve your tickets. Friends and family are welcome! To reserve your […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember today is weightlifting at 5:30PM. Regular CrossFit is at 4:45 and 6:30PM![/creativ_alertbox] Strength 8×3 Weighted Pull-Up Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as […]

Strength Back Squat 8-5-5-3-3-2-2 Work up to a strong effort 2 rep back squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest is collapsing forward you most likely have a movement issue that needs to be addressed ! Establish good […]

WOD 3 Rounds for Time 400M Run 30 Wall Ball Shots 20/14lbs 10/9′ 20  Deadlift 185/135lbs Workout notes:  Big sets of “light” deadlifts today. Try breaking the set into manageable numbers so you don’t redline before the run.  If the weight is so heavy that you are forced to do singles at max effort you have gone too heavy. […]

WOD For time 10 Burpee Bar Hops 10 Hang Power Cleans 135/95lbs 200M Run 15 Burpee Bar Hops 15 Hang Power Cleans 135/95lbs 400M Run 20 Burpee Bar Hops 20 Hang Power Cleans 135/95lbs 800M Run Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The […]