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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill  Run 1 Mile for time WOD 5 Rounds with one minute on each station. Toes-To-Bar Clean & Jerks 135/95lbs Rest Your score is your total number of reps for all 5 rounds. Off Ramp WOD 5 […]

  Strength EMOM For 10 Minutes 3 Deadlift Work up to a moderately heavy weight and perform 3 deadlifts every minute on the minute.   The load should be challenging but your form should never falter.  Keep your back flat and track your knees over your feet.  Target around 70% of your 1RM or attempt […]

Team Training for Nor Cal Regionals 2014! Today we’re introducing a new concept into our programming! This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and […]

WOD For Time Row 1000M then 6 Rounds of 8 Burpee Bar Hops 10 Deadlifts 165/110lbs then 12 Walking Lunge Steps 165/110lbs Off Ramp WOD For Time Row 1000M then 6 Rounds of 8 Burpees 10 Deadlifts then 36 Bodyweight Lunge Steps

Strength EMOM For 16 Minutes Odd Sustainable set of Strict Pull-Ups Even 3 Front Squat For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep […]

Skill 2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total. (16 Intervals-8 Minutes Total ) Superman Hold Active Squat Hold Hollow Body Hold Rest e.g. 0:00-0:20 Superman 0:30-0:50 Squat 1:00-1:20 Hollow 1:30-1:50 Rest -Repeat 3 more times! WOD 3 Rounds for Time […]

Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift. WOD AMRAP in 12 Minutes 10 Burpee 20 Alternating Dumbbell Snatch 45/30lbs 30 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox] Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. […]

Strength Weighted Pull-Up 1-1-1-1-1-1-1 Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range. WOD AMRAP in 20 Minutes 21 Kettlebell Swings 24/16kg 200M Run Off Ramp WOD […]

WOD For Time 50 Box Jump 24/20″ 50 Barbell Thruster 45/35lbs 50 Double Under 50 Back Squat 45/35 lbs 50 Push Press 45/35lbs 50 Burpee Off Ramp WOD Don’t forget you can scale the volume of a workout as well as the individual movements.  If you are new to CrossFit it’s a good idea to […]