Max Effort
Power Snatch 1rm
WOD
3 rds
Run 400m
15 Deadlifts
15 Toe to Bars
(M: 225 ; W: 135)
Thursday, October 4, 2012
Tuesday, October 2, 2012
Wednesday, 10.3.2012
Max effort
Ohs 3x8
Wod
Amrap 12
10 db manmakers
50 double unders
(M; 30; w: 20)
Ohs 3x8
Wod
Amrap 12
10 db manmakers
50 double unders
(M; 30; w: 20)
Sunday, September 30, 2012
Monday, 10.1.2012
Max Effort
3x max rep hspu with 2 min rest between sets
WOD
3 rds
15 Hang Squat Clean Thrusters (so hang clean, perform a front squat, then press overhead~ if you can practice doing these three movements as one smooth continuous move)
30 Wall Ball
(M: 95, 20 ; W: 65, 14)
3x max rep hspu with 2 min rest between sets
WOD
3 rds
15 Hang Squat Clean Thrusters (so hang clean, perform a front squat, then press overhead~ if you can practice doing these three movements as one smooth continuous move)
30 Wall Ball
(M: 95, 20 ; W: 65, 14)
Thursday, September 27, 2012
Thursday, 9.27.2012
Happy early birthday Gigi, I hope you like this one
WOD
Max rep strict pullups
rest 1 min
Max rep kipping pullups
rest 1 min
Max rep pushups
rest 1 min
Max time L-Sit
rest 1 min
Max rep air squat
rest 1 min
Row 500m
rest 1 min
Run 400m
Tuesday, September 25, 2012
Wednesday, 9.26.2012
Jorgen will not be at the 6pm tonight
Max effort
Back squat 3x5
Wod
3 rds
10 Thrusters
Run 400 m
(m: 135; w: 95)
Max effort
Back squat 3x5
Wod
3 rds
10 Thrusters
Run 400 m
(m: 135; w: 95)
Sunday, September 23, 2012
Monday, 9.24.2012
Skill
10 rds
1 snatch pull
1 hang snatch
1 power snatch
(M: 45 lbs : W: 15kg)
WOD
10 rds
1 min double under
1 min rest*
*during rest athlete must perform 1 burpee for every time they broke a set of double unders
10 rds
1 snatch pull
1 hang snatch
1 power snatch
(M: 45 lbs : W: 15kg)
WOD
10 rds
1 min double under
1 min rest*
*during rest athlete must perform 1 burpee for every time they broke a set of double unders
Thursday, September 20, 2012
Announcement
There will not be an instructor for 6am or 9am tomorrow. Katelyns employer is out of town and we are taking care of her son and it is not as easy as we thought it would be
Friday, 9.21.2012
Max Effort
Snatch Grip Deadlift 3x5
WOD
Amrap 12
3 Power Snatch
6 OHS
9 Burpees
12 Box Jumps
(M: 115, 24" ; W: 75, 20")
Snatch Grip Deadlift 3x5
WOD
Amrap 12
3 Power Snatch
6 OHS
9 Burpees
12 Box Jumps
(M: 115, 24" ; W: 75, 20")
Thursday, 9.20.2012
I wont be at the 6pm class tonight because of pt club meeting but I think everybody has done this one before.
WOD"Angie"
100 Pullups
100 Pushups
100 AbMat Situps
100 Squats
*This is the workout to really work on your kipping pullups, try not to tear your hands! Can you do this in under 20 minutes?
Tuesday, September 18, 2012
Wednesday, 9.19.2012
Max Effort
5 Rope Climbs
WOD
5 rds
1 Bar Muscle up or Strict Pullup
1 Power Clean
3 Bar Muscle up or Strict Pullup
3 Power Clean
5 Bar Muscle up or Strict Pullup
5 Power Clean
(M: 155; W: 85)
5 Rope Climbs
WOD
5 rds
1 Bar Muscle up or Strict Pullup
1 Power Clean
3 Bar Muscle up or Strict Pullup
3 Power Clean
5 Bar Muscle up or Strict Pullup
5 Power Clean
(M: 155; W: 85)
Monday, September 17, 2012
Monday, 9.17.2012
Skill Work
Skin the Cats 10 reps
Back lever attempt 1 rep
WOD
5 rds
10 HSPU
30 Wall Balls
Skin the Cats 10 reps
Back lever attempt 1 rep
WOD
5 rds
10 HSPU
30 Wall Balls
Sunday, September 9, 2012
Monday, 9.10.2012
Max Effort
Tuck Planche to L-Sit 30-50 reps
http://www.youtube.com/watch?v=YMQXx3N9Pk4
WOD
4 rds
Run 400m
15 Toe to Bars
20 Back Extensions
Rest 2 mins
Tuck Planche to L-Sit 30-50 reps
http://www.youtube.com/watch?v=YMQXx3N9Pk4
WOD
4 rds
Run 400m
15 Toe to Bars
20 Back Extensions
Rest 2 mins
Thursday, September 6, 2012
Friday, 9.7.2012
Max Effort
3x max rep strictest pullups you can manage
WOD
new take on Tabata
Side Shuffle over box (M: 18" ; W:12)
Db Push Press (M: 25 ; W: 15)
Goblet Squat (M: 40 ; W: 20)
Each movement is a station, during your 10 second rest you will move stations. Completion of all three movements constitutes a round, you will do three rounds before resting a full minute. You will then complete 3 more rounds and rest a full 2 minutes. You will then complete 3 more rounds and then the workout is over.
3x max rep strictest pullups you can manage
WOD
new take on Tabata
Side Shuffle over box (M: 18" ; W:12)
Db Push Press (M: 25 ; W: 15)
Goblet Squat (M: 40 ; W: 20)
Each movement is a station, during your 10 second rest you will move stations. Completion of all three movements constitutes a round, you will do three rounds before resting a full minute. You will then complete 3 more rounds and rest a full 2 minutes. You will then complete 3 more rounds and then the workout is over.
Wednesday, September 5, 2012
Thursday, 9.6.2012
Max Effort
4x200m Run with 2 mins rest between sets
WOD
"Burpee Fran"
21-15-9
Thrusters
Burpees
(M: 95 ; W: 65)
4x200m Run with 2 mins rest between sets
WOD
"Burpee Fran"
21-15-9
Thrusters
Burpees
(M: 95 ; W: 65)
Tuesday, September 4, 2012
Wednesday, 9.5.2012
Galen will not be able to make it to the 4pm today
Max Effort
Power Snatch 1rm
WOD
10 min every min on the min, weight is 80% of Snatch 1rm
3 rep Snatch Grip Deadlift (work on hook grip)
1 Power Snatch
http://youtu.be/9u1khTaPMFU don't do your deadlifts from deficit
http://youtu.be/UYzNkYDdJT8
Max Effort
Power Snatch 1rm
WOD
10 min every min on the min, weight is 80% of Snatch 1rm
3 rep Snatch Grip Deadlift (work on hook grip)
1 Power Snatch
http://youtu.be/9u1khTaPMFU don't do your deadlifts from deficit
http://youtu.be/UYzNkYDdJT8
Tuesday, 9.4.2012
Rest as needed between movements and you may vary your weight on the kb/db movements
WOD
Max Weight TGU each arm
50 kb or db snatches
75 kb or db clean and press
150 kb swings
WOD
Max Weight TGU each arm
50 kb or db snatches
75 kb or db clean and press
150 kb swings
Sunday, September 2, 2012
Thursday, August 30, 2012
Friday, 8.31.2012
Max Effort
Handstand/1 Handed handstand practice
WOD
3rds of "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(M:155 ; W: 95)
We will be doing this complex for accuracy/efficiency of movement, not for time
Handstand/1 Handed handstand practice
WOD
3rds of "DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(M:155 ; W: 95)
We will be doing this complex for accuracy/efficiency of movement, not for time
Wednesday, August 29, 2012
Thursday, 8.30.2012
Max Effort
Row 250m
rest until recovered
Row 250m
WOD
4 rds
50 Wall Balls
3 min rest
1st rd @ 11ft, 2nd @ 10ft, 3rd @ 9ft, 4th @ 8ft
(M:20lbs ; W: 14lbs)
Row 250m
rest until recovered
Row 250m
WOD
4 rds
50 Wall Balls
3 min rest
1st rd @ 11ft, 2nd @ 10ft, 3rd @ 9ft, 4th @ 8ft
(M:20lbs ; W: 14lbs)
Tuesday, August 28, 2012
Wednesday, 8.29.2012
Amy will now be the instructor at the 4pm Monday and Friday, thank you so much for the help.
Clear your schedule for this one, light warmup and go for it.
WOD
"Jared"
4 rds
Run 800m
40 Pullups
70 Pushups
Clear your schedule for this one, light warmup and go for it.
WOD
"Jared"
4 rds
Run 800m
40 Pullups
70 Pushups
Monday, August 27, 2012
Tuesday, 8.28.2012
Max Effort
5 min Kb Windmill practice
http://youtu.be/z-1Z_EfQLK8
I prefer to drive my hips backward a little more than demonstrated in the video, but this will depend on the relative length of your torso. GO LIGHT!
WOD
3 rds
15 Thrusters
50 Air Squats
Run 400m
(M: 115 ; W: 85)
5 min Kb Windmill practice
http://youtu.be/z-1Z_EfQLK8
I prefer to drive my hips backward a little more than demonstrated in the video, but this will depend on the relative length of your torso. GO LIGHT!
WOD
3 rds
15 Thrusters
50 Air Squats
Run 400m
(M: 115 ; W: 85)
Sunday, August 26, 2012
Monday, 8.27.2012
Max Effort
Max Rep Hspu for 3 sets
(May do on paralettes, "normal," kipping, feet on box)
WOD
12 min Amrap
10 Burpee Pullups
50 Box Jumps (M: 15" ; W: 12")
50 Side to Side hurdles
Max Rep Hspu for 3 sets
(May do on paralettes, "normal," kipping, feet on box)
WOD
12 min Amrap
10 Burpee Pullups
50 Box Jumps (M: 15" ; W: 12")
50 Side to Side hurdles
Thursday, August 23, 2012
Friday, 8.24.2012
Jordan will be coming back to the program as soon as fire season is over so this scheduling dilemma will be resolved soon. I will keep you updated as to when this will be happening. Hopefully we don't have a long summer...
Max Effort
Bent Over Row 3x10
demo: feels funny referencing bodybuilding.com but this is what I'm looking for
http://youtu.be/-xlBxIMqh3A
WOD
3rds
30 Wall Balls
30 Lunges
30 Ball Slams
(M:20 ;W: 14)
*All Movements done with the med ball. For lunges hold ball in whatever position is most comfortable and for ball slams throw ball between feet and attempt to catch on first bounce.
Max Effort
Bent Over Row 3x10
demo: feels funny referencing bodybuilding.com but this is what I'm looking for
http://youtu.be/-xlBxIMqh3A
WOD
3rds
30 Wall Balls
30 Lunges
30 Ball Slams
(M:20 ;W: 14)
*All Movements done with the med ball. For lunges hold ball in whatever position is most comfortable and for ball slams throw ball between feet and attempt to catch on first bounce.
Wednesday, August 22, 2012
Thursday, 8.23.2012
Max Effort
Paralette L Sits 3x attempts for max time
WOD
Amrap 12
3 L Pullups
6 Toe to bars
12 Single arm Db thruster (each arm)
24 Box jumps
(M: 35lbs, 18" ; W: 20lbs, 15")
Paralette L Sits 3x attempts for max time
WOD
Amrap 12
3 L Pullups
6 Toe to bars
12 Single arm Db thruster (each arm)
24 Box jumps
(M: 35lbs, 18" ; W: 20lbs, 15")
Wednesday, 8.22.2012
So here is the scoop... Currently we are looking for an instructor for the 4pm Monday and Friday as well as the Tuesday at 6pm because right now nobody can cover it, this is temporary! As a result now all CrossFit members will be able to check out the CrossFit key at the DAC front desk, just like you would if you were getting a lock for a locker. I will make sure that I am posting the WODs a day ahead of time along with the best youtube demonstrations I can find. If I can help in anyway please let me know. Post questions to comments and I will address any of your concerns. If you feel like this program can no longer meet your needs I do understand but I am always available for coaching on the side during weekends.
WOD
5rds
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 Overhead Squats
(M: 115 ; W: 75)
WOD
5rds
12 Snatch Grip Deadlifts
9 Hang Power Snatch
6 Overhead Squats
(M: 115 ; W: 75)
Tuesday, August 21, 2012
Tuesday, 8.21.2012
No instructor tonight for 6pm, some changes will be happening with scheduling and instruction because of my move to Sacramento but it will all be sorted out by the end of the week. Sorry for the inconvenience!!! And if you have questions please post them to comments
Use these progressions to do your hang cleans
http://youtu.be/X7OvA_bUWik
Max Effort
Hang Clean 5x2
Demo: http://youtu.be/M11rVyvCyiE
WOD
"Helen"
3 rds
Run 400m
21 Kb Swings
12 Pullups
(M: 24 kg kettlebell ; F: 16 kg kettlebell)
Use these progressions to do your hang cleans
http://youtu.be/X7OvA_bUWik
Max Effort
Hang Clean 5x2
Demo: http://youtu.be/M11rVyvCyiE
WOD
"Helen"
3 rds
Run 400m
21 Kb Swings
12 Pullups
(M: 24 kg kettlebell ; F: 16 kg kettlebell)
Sunday, August 19, 2012
Monday, 8.20.2012
This is what we're going for
http://youtu.be/n-fghjEe5Tk
Planche Practice
WOD
Amrap 12
5 Hspu
10 Pullups
15 Dips
50 Double Unders
Buyout
30 Switching from elbows down plank position to pushup position
Friday, August 17, 2012
Announcement
Won't make it in to the 6am or 4pm today. Gluten exposure while out to eat has sidelined me. For the wod here is a good video demo- skip to 2:45 for the movement explanation and use timer 3 for 1 min intervals. Good luck!
http://www.youtube.com/watch?v=DC19O4cgvp4&feature=youtube_gdata_player
http://www.youtube.com/watch?v=DC19O4cgvp4&feature=youtube_gdata_player
Thursday, August 16, 2012
Thursday, 8.16.2012
I won't be able to make the six tonight because we're trying to finish up moving to sac today.
Wod
"flight simulator"
5-10-15-20-25-30-35-40-45-50 and then back down in increments of 5 for unbroken double unders. Can you actually finish this before the hour is up?
Wod
"flight simulator"
5-10-15-20-25-30-35-40-45-50 and then back down in increments of 5 for unbroken double unders. Can you actually finish this before the hour is up?
Tuesday, August 14, 2012
Tuesday, 8.14.2012
Max Effort
Back lever practice
Wod
3 rds
1 min man makers
1 min kb swings
1 min side hurdles
2 min rest
(m: 20 lbs, 1.5 pd; w: 10 lbs, 1 pd)
Back lever practice
Wod
3 rds
1 min man makers
1 min kb swings
1 min side hurdles
2 min rest
(m: 20 lbs, 1.5 pd; w: 10 lbs, 1 pd)
Wednesday, August 8, 2012
Thursday, 8.9.2012
Max Effort
Weighted pullup 5 rm
Wod
21-15-9
Front squat
Hspu
(m: 135 ; w: 95)
Rest 1 min
50 Back ext
Weighted pullup 5 rm
Wod
21-15-9
Front squat
Hspu
(m: 135 ; w: 95)
Rest 1 min
50 Back ext
Wednesday, 8.8.2012
Wod
1 min deadlift
1 min rest
3 min d under
2 min rest
3 min lateral box step
2 min rest
5 min kb swing
1 min deadlift
1 min rest
3 min d under
2 min rest
3 min lateral box step
2 min rest
5 min kb swing
Monday, August 6, 2012
Thursday, August 2, 2012
Wednesday, August 1, 2012
Announcement
Won't make it to the 4. Won't get back in time from my other job. Workout is self explanatory and back door is open for the run.
Tuesday, July 31, 2012
Monday, July 30, 2012
Sunday, July 29, 2012
Monday, 7.30.2012
Max effort
Overhead squat build to heavy 5 rep
Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest
Overhead squat build to heavy 5 rep
Wod
5 rds
1 min wall ball (push press variant)
1 min box jumps
1 min side hurdles
1 min rest
Friday, July 27, 2012
Friday, 7.27.2012
Subluxed my left shoulder yesterday during brazilian jiujitsu training and am still in a lot of pain so I wont be in today. Another self explanatory WOD
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under
WOD
"Annie"
50-40-30-20-10
Double Unders
Situps
~if you are up to it (didn't tear your hands yesterday) sub toe to bar for D-Under
Thursday, July 26, 2012
Thursday, 7.26.2012
There will be no instructor for the 6pm soooo you get options
WOD #1
Run 5k, Wildhorse loop around DAC is 5k ( can you finish sub 25 min?)
or
WOD #2
"Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
~pullups, pushups, squats may be done in any order/ratio (my favorite is to split squats and pullups until pullups are done and then finish squats with pushups)
Tuesday, July 24, 2012
Wednesday, 7.25.2012
Max effort
Rope climb variations
Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)
Rope climb variations
Wod
3 rds
5 deadlifts
10 hspu
15 ring dips
20 pullups
25 pushups
(m: 315 , w: 225)
Monday, July 23, 2012
Sunday, July 22, 2012
Thursday, July 19, 2012
Friday, 7.20.2012
WOD
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)
"Filthy 50"
Yup, again. This time bring a some sort of carb containing item to consume during the workout so you can see the effects on your performance. (ex coconut water, or my favorite 4oz orange juice per 16oz H2O)
Thursday, 7.19.2012
Max Effort
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight
WOD
Amrap 10
Cindy or Mary
Power Clean 1 rm
then 1 min max rep Deadlifts at 1rm Clean weight
WOD
Amrap 10
Cindy or Mary
Tuesday, July 17, 2012
Wednesday, 7.18.2012
WOD
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between
10 min, every min on the min
1 Snatch
1 OHS
2 Lunges
then
4x400m Run with 2 min rest between
Tuesday, 7.17.2012
I have to do an onsite training tonight so I won't make the 6pm, thank you for being patient with these schedule hiccups.
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees
Wod
20 min, every min on the min
1 db thruster (m: 50 ; w: 30)
5 burpees
Monday, July 16, 2012
Monday, 7.16.2012
Jorgen is gone this week so there won't be an instructor for the 6pm tonight.
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!
WOD
"Helen"
3rds
Run 400m
21 Kb Swing (M: 1.5pd ; W: 1pd)
12 Pullups
*or if there is any named xfit wod you haven't done that you want to do, do it!
Thursday, July 12, 2012
Friday, 7.13.2012
Skill/Max Effort
K2E/T2B practice
mixed with
5x1 80% max weight cleans
WOD
50 K2E
50 Wall Ball
50 Double unders
K2E/T2B practice
mixed with
5x1 80% max weight cleans
WOD
50 K2E
50 Wall Ball
50 Double unders
Wednesday, July 11, 2012
Tuesday, July 10, 2012
Sunday, July 8, 2012
Thursday, July 5, 2012
Friday, 7.6.2012
WOD
3 rds
5 Push Press
10 Strict Pullups
(M: 185 ; W: 115)
then
3x400m Run
Rest 2 mins between attempts
Announcement
Sorry won't make it in to the 6pm tonight. This is the only window of time I have to do a gre prep exam(it takes 4 hours) before I start my class on Sunday.
Thursday, 7.6.2012
Max Effort
From floor handstand progressions
WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)
From floor handstand progressions
WOD
21-15-9
Db Snatch (each arm)
Hspu
(M: 55 lbs ; W: 35 lbs)
Tuesday, July 3, 2012
Wednesday, 7.4.2012
Happy Fourth! 9am class will be the only one held today due to the gyms limited hours.
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls
WOD
"Kelva" because I couldn't make up my mind
2 rds
Run 800m
30 Kb Swing
30 Pullups
Run 400m
30 Box Jumps
30 Wall Balls
Monday, July 2, 2012
Tuesday, 7.3.12
Max Effort
TGU practice with heaviest kb as possible
WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13
TGU practice with heaviest kb as possible
WOD
6 rds
1 min D-Under or single skips
1 min *burpees (# of burpees equals # of misses of 1xD-Under or 5x single skips)
ex) in 1 min you missed 3 attempted D-Under and 2 single skips, your burpee total for the next min would be 13
Monday, 7.2.2012
Max Effort
5 min D-Under practice
WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps
5 min D-Under practice
WOD
"Annie"
50 D-Under, Situps
40 D-Under, Situps
30 D-Under, Situps
20 D-Under, Situps
10 D-Under, Situps
Saturday, June 30, 2012
Thursday, June 28, 2012
Thursday, 6.28.2012
I wont make it to the 6pm class tonight, workout self explanatory
WOD
4 rds
Run 400m
15 Pullups
25 Pushups
50 Squats
WOD
4 rds
Run 400m
15 Pullups
25 Pushups
50 Squats
Tuesday, June 26, 2012
Wednesday, 6.27.2012
Max Effort
Floor to Overhead 1 rm
WOD
3 rds
1 min Db Thruster
1 min Db Burpees
1 min Db Row
1 min Rest
(M: 25 ; W:15)
Floor to Overhead 1 rm
WOD
3 rds
1 min Db Thruster
1 min Db Burpees
1 min Db Row
1 min Rest
(M: 25 ; W:15)
Monday, June 25, 2012
Tuesday, 6.26.2012
Skill
Paralette freestanding handstand practice
WOD
Amrap 15
3 Muscle ups
6 HSPU
25 Kb Swing
(M: 1.5 pd ; W: 1 pd)
Paralette freestanding handstand practice
WOD
Amrap 15
3 Muscle ups
6 HSPU
25 Kb Swing
(M: 1.5 pd ; W: 1 pd)
Sunday, June 24, 2012
Monday, 6.25.2012
Will be taking pictures during the WOD today so wear tons of makeup and sweat a lot.
Skill
30 Pistols each leg
WOD
3 rds
12 Back Squat
6 OHS
Run 400m
(M: 135 ; W: 95)
Thursday, June 21, 2012
Thursday, 6.21.2012
Skill
Paralette hspu
Wod
3 rds "Dt"
12 deadlifts
9 hang power clean
6 push jerk
(m: 155; w: 115)
Paralette hspu
Wod
3 rds "Dt"
12 deadlifts
9 hang power clean
6 push jerk
(m: 155; w: 115)
Tuesday, June 19, 2012
Wednesday, 6.20.2012
Max Effort
L-Sit for time
WOD
3rds
20 db Thrusters
30 kb Swings
Run 400m
(M: 35, 1.5 pd ; W: 20, 1 pd)
L-Sit for time
WOD
3rds
20 db Thrusters
30 kb Swings
Run 400m
(M: 35, 1.5 pd ; W: 20, 1 pd)
Monday, June 18, 2012
Tuesday, 6.19.2012
Max Effort
Weighted Pullup 3x10
Weighted Dip 3x12
WOD
Every minute on the minute for 15 minutes
1 Hspu
5 Burpees
Weighted Pullup 3x10
Weighted Dip 3x12
WOD
Every minute on the minute for 15 minutes
1 Hspu
5 Burpees
Sunday, June 17, 2012
Monday, 6.18.2012
Eat clean challenge: this week eliminate gluten. Every week there will be an elimination of a potentially harmful/ unnecessary food item
Skill
Handstand progressions
Wod
2 rds
Run 400
25 pullups
50 pushups
75 squats
Skill
Handstand progressions
Wod
2 rds
Run 400
25 pullups
50 pushups
75 squats
Thursday, June 14, 2012
Thursday, 6.14.2012
Won't make it to teach the 6 today
4 rds
400m farmers carry
15 db thrusters
(m:25 ; w:15)
Tuesday, June 12, 2012
Wednesday, 6.13.2012
Skill
Rope Climb Variations
WOD
3 rds
10 Db Clean and Jerk (Each arm)
20 Db Overhead Lunges (Total)
30 Box Jumps
(M: 40, 12'' ; W: 25-30, 12")
Rope Climb Variations
WOD
3 rds
10 Db Clean and Jerk (Each arm)
20 Db Overhead Lunges (Total)
30 Box Jumps
(M: 40, 12'' ; W: 25-30, 12")
Monday, June 11, 2012
Sunday, June 10, 2012
Wednesday, May 23, 2012
Workouts until 6/6
Thursday, May 24
Max Effort
Deadlift 3x5
WOD
“Diane”
21-15-9
Deadlift
Hspu
Friday, May 25
WOD
“Filthy 50”
Monday, May 28
Max Effort
Back Squat 3x5
WOD
3 rds
9 Back Squats
6 Front Squats
3 Overhead Squats
Run 400m
(M: 135 ; W: 95)
Tuesday, May 29
Max Effort
Press 3x5
WOD
21-15-9
Burpees
Db Thrusters
(M: 30 ; W: 20)
Wednesday, May 30
Max Effort
3x max rep strict pullups (Bands used for those without
strict pullups, NO KIPPING)
WOD
3 rds
Run 400m
30 Kb Swings
15 Pullups
Thursday, May 31
Max Effort
Deadlift 3x5
WOD
3 rds
Run 800m
25 Toe to Bars
25 GHD Raises
Friday, June 1
Max Effort
Bench Press 3x5
WOD
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
Monday, June 4
Max Effort
Back Squat 3x5
WOD
“Karen”
150 Wall Balls
Tuesday, June 5
Max Effort
Press 3x5
WOD
3 rds
10 Hspu
15 Burpees
20 Pullups
Wednesday, June 6
Max Effort
Weighted Pullups 3x5
WOD
3rds
15 Db Thrusters
50 Side to side hurdles
Wednesday, 5.23.2012
Max Effort
L-Sit for time
WOD
5 rds
1 min Thrusters
1 min CTB Pullups
1 min Rest
(M: 95 ; W: 65)
L-Sit for time
WOD
5 rds
1 min Thrusters
1 min CTB Pullups
1 min Rest
(M: 95 ; W: 65)
Tuesday, May 22, 2012
Sunday, May 20, 2012
Monday, 5.21.2012
Max Effort
Power Snatch 1rm
WOD
Amrap 12
Run 200m
3 Floor to Overhead
*Weight is what you get for your snatch 1rm
Power Snatch 1rm
WOD
Amrap 12
Run 200m
3 Floor to Overhead
*Weight is what you get for your snatch 1rm
Friday, May 18, 2012
Thursday, May 17, 2012
Tuesday, May 15, 2012
Wednesday, 5.16.2012
WOD
10 Muscle Ups
20 Hspu
30 Pullups
40 Pushups
50 Wall Ball
60 Box Jumps
70 Overhead Lunges (M: 45 ; W: 25)
10 Muscle Ups
20 Hspu
30 Pullups
40 Pushups
50 Wall Ball
60 Box Jumps
70 Overhead Lunges (M: 45 ; W: 25)
Tuesday, 5.15.2012
Max effort
Power clean
3x3
Wod
5 rds
5 floor to overhead
10 ring dips
(m:135 ; w:75)
Power clean
3x3
Wod
5 rds
5 floor to overhead
10 ring dips
(m:135 ; w:75)
Monday, May 14, 2012
Sunday, May 13, 2012
Monday, 5.13.2012
I have my finals early tomorrow so I will not make the 6am, I hope to make it back for the 4pm.
WOD
4 rds
Run 400m
20 Pullups
30 Pushups
40 Squats
WOD
4 rds
Run 400m
20 Pullups
30 Pushups
40 Squats
Friday, May 11, 2012
Race for the Cure
Heads up for tomorrow if you signed up for the Race for the Cure, I wont make it because I have cold/flu thing and am not up to waking up that early
Announcement
I won't be in for the 4 pm today. Timer 2 is the tabata timer and Paralette jump through are done as follows. Start I'm pushup position with hands on paralettes, jump your feet forward to a held L position, jump back to pushup position
Thursday, May 10, 2012
Friday, 5.11.2012
Max Effort
Power Snatch 2rm
WOD
Tabata
Toe to Bars
Squats
Paralette Jump throughs
Side to Side Jumps
Power Snatch 2rm
WOD
Tabata
Toe to Bars
Squats
Paralette Jump throughs
Side to Side Jumps
Wednesday, May 9, 2012
Thursday, 5.10.2012
Wod
Championship FGB
5rds
1 min each of: wall ball sdhp, box jump, push up, row, rest
Championship FGB
5rds
1 min each of: wall ball sdhp, box jump, push up, row, rest
Tuesday, May 8, 2012
Wednesday, 5.9.2012
Max Effort
1 set of each, each for max rep rest as needed between each
L-Pullup
Strict Pullup
Kipping Pullup
Jumping Pullup
WOD
100 Double Unders
50 Burpees
100 Double Unders
1 set of each, each for max rep rest as needed between each
L-Pullup
Strict Pullup
Kipping Pullup
Jumping Pullup
WOD
100 Double Unders
50 Burpees
100 Double Unders
Monday, May 7, 2012
Tuesday, 5.8.2012
Max Effort
Supersetting
5 sets
5 reps Press
10 reps Bent Over Row
Rest 1 min
WOD
3rds
5 Power Snatch
10 HSPU
15 C2B Pullups
(M: 135 ; W: 75)
Supersetting
5 sets
5 reps Press
10 reps Bent Over Row
Rest 1 min
WOD
3rds
5 Power Snatch
10 HSPU
15 C2B Pullups
(M: 135 ; W: 75)
Sunday, May 6, 2012
Monday, 5.7.2012
Max Effort
Back Squat 3x5
Back Extensions 3x15
WOD
Run 400m
50 Wall Ball
50 Box Jump
Run 400m
(M: 20 lbs, 24"; W: 14 lbs, 18")
Back Squat 3x5
Back Extensions 3x15
WOD
Run 400m
50 Wall Ball
50 Box Jump
Run 400m
(M: 20 lbs, 24"; W: 14 lbs, 18")
Thursday, May 3, 2012
Friday, 5.4.2012
If you want to do the race for the cure with me and Katelyn join the DAC team
https://secure.info-komen.org/site/TRR/RacefortheCure/EDH_SacramentoAffiliate?fr_id=2444&pg=tfind
WOD
Cindy or Mary
Amrap 20
5 Pullups
10 Pushups
15 Squats
or
5 HSPU
10 Pistols
15 Pullups
https://secure.info-komen.org/site/TRR/RacefortheCure/EDH_SacramentoAffiliate?fr_id=2444&pg=tfind
WOD
Cindy or Mary
Amrap 20
5 Pullups
10 Pushups
15 Squats
or
5 HSPU
10 Pistols
15 Pullups
Wednesday, May 2, 2012
Announcement
Won't be in for the 4 pm today but the workout is pretty self explanatory. Use bands for pullups if you need to and if you don't know the 800m loop run the 400 m twice.
Tuesday, May 1, 2012
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