Find your fittest self
Strength
Back Squat 3×5 ~ 70%
If you’ve seen this workout before, try to add a few pounds.
Beginners work up in sets of 5 as well. Work up to a moderately heavy weight and record your progress.
WOD
5 Rounds for time
15 Kettlebell Swings 32/24kg
15 Box Jump 30/24″
Have you tried scaling UP? Challenge yourself with a heavier kettlebell or higher box jump than you normally use.
Off Ramp WOD
Choose a Kettlebell bell weight you can manage easily for 15 reps while fresh.
Strength
EMOM for 16 Minutes
Odd Max set of Strict Pull-Ups
Even Max Set of Strict Push-Ups
Choose a number you can maintain through 8 rounds of each!
WOD
AMRAP in 8 Minutes of
10 Power Cleans 115/75lbs
10 Push Press 115/75lbs
Off Ramp WOD
Scale this workout by load! Choose a weight with which you can execute every rep with perfect form. Choose a weight you that allows you to do unbroken push press while fresh.
Strength
Deadlift 3×5 ~ 70-75% of your 1RM
Add a few pounds onto your working set if you’ve done this workout before. If you are new to the slow lifts work up in sets of 5 starting at a light weight and increasing until the load is moderately heavy.
WOD
AMRAP in 12 Minutes of
20 Kettlebell Snatch 24/16kg
25 Wall Ball 20/14lbs
30 Double Unders
Off Ramp WOD
Scale by load for the Wall Ball shots and Snatches. For Double Unders, scale the number to a manageable set or do 2:1 Single Unders.
Reminder that Body Fat Test is today! Make sure to be on time for your appointment! Cost is 49$ for first test and 39$ for retest!
Congrats to our amazing Master’s athletes that competed at CrossFit Diablo yesterday! You guys all did so awesome and it’s really cool to get to watch all your hard work pay off!! A big shout out to Nancy and Shawn for placing 2nd in their age group!
WOD
“Danny”
AMRAP in 20 Minutes of
30 Box Jump 24/20″
20 Push Press 115/75lbs
30 Pull-ups
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.
Off Ramp WOD
3-5 Rounds for Time of
15 Box Jump
10 Push Press
15 Pull-ups
*20 minute time cap
Come support our Masters athletes today at Diablo CrossFit! Shawn, Nancy, Greg, Tamara and Liat will all be competing!!
WOD
For time
1000M Row
90 Kettlebell Swings 24/16kg
60 Goblet Squats 24/16kg
30 Burpees
800M Run
Off Ramp WOD
For Time
1000M Row
then
3 Rounds of
15 Kettlebell Swings
10 Goblet Squats
5 Burpees
then
800M Run
Strength
E2MOM for 16 Minutes
3 Power Snatch ~ 60% – 70% of 1RM Snatch
If you’ve never tried this workout use a weight you know you will not miss for any of the 8 rounds. For those that have seen this one before, add a few pounds from last time. If you are just starting weightlifting go light and do each rep from the hang position.
WOD
5 Rounds for time of
10 Toes-To-Bar
20 Alternating Dumbbell Snatch 40/30lbs
200M Run
Off Ramp WOD
3-5 Rounds for time of
10 Knees To Elbows or Knee Tucks
20 Alternating Dumbbell Snatch
200M Run
HAPPY BIRTHDAY SHAWN KINNEY!!!! Today Shawn turns 50! As a gift to him there will be no burpees in the workout:) Come to the 9:30 class to WOD with Shawn. Sorry we couldn’t program the “Frosty 50” for you Shawn, AKA: 50 beers for time. We’ll save that one for the weekend! Have fun!
Strength
1RM Power Clean
If you are new to Olympic lifting, start light and up in small increments. Do 2-3 reps at each weight
WOD
10 Rounds for Time
5 Deadlift 225/155
10 Push-Up
Off Ramp WOD
5 Rounds for Time
5 Deadlift
10 Push-Up
Note to everyone: Your working deadlift weight should be one you can do unbroken sets WELL into the workout.
Skill
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit
Are you able to make it a minute through each round? Time to scale up then! Freestanding handstands, Planche progressions and so on! We’re only scratching the surface with these movements. There’s plenty of room to scale up!
WOD
For time
25-20-15-10-5
Wall Ball 20/14lbs
50-40-30-20-10
Double Unders
Off Ramp WOD
For Time
25-20-15-10-5
Wall Ball 20/14lbs
50-40-30-20-10
Single Unders
If you’re getting started with Double Unders, do them! Choose a rep scheme that will challenge you but be manageable (ex 15-12-9-6-3)
It’s Tuesday! That means we dedicate the 5:30PM class to olympic lifting. Regular classes are at 4:45PM and 6:30PM.
Strength
EMOM for 10 Minutes
3 Push Press ~ 60-70% of 1RM Jerk
Work from the floor. If you’re new to the lift take this time to focus on your rack and finish position. Use a moderately heavy weight above what you would use in a metcon.
WOD
AMRAP in 20 Minutes of
“Helen”
400M Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups
Off Ramp WOD
“Helen”
3 Rounds for time of
400M Run
21 Kettlebell Swings 24/16kg
12 Pull-Ups
20 Minute Time Cap
Strength
Front Squat 3×1 ~ 90% of your 1RM then work up to a 1RM attempt if you like.
If you’re new to the barbell movements work up in sets of 3. Start light and increase in small increments. Work up to a moderately heavy load.
WOD
AMRAP in 10 Mintues
10 Squat Clean 135/95lbs
15 Box Jump 24/20″
Off Ramp WOD
AMRAP in 10 Minutes of
10 Front Squats (working from the floor)
15 Box Jump