Category: Workout of the Day

Strength/Skill

EMOM 14 Minutes

Odd 3 Deadlifts ~70%

Even Max Set of Unbroken Pull-Ups . Choose a number that you can maintain each round. 

WOD

5 Rounds for time of

15 Burpee
10 Hang Cleans 135/95lbs

The noon class today will be Gary’s last WOD with a potluck/BBQ to follow! Bring a dish to share if you’d like.  Meat and drinks will be provided. All are welcome! 11 am class will run as usual.

THERE WILL BE NO FREE INTRO CLASS TODAY AT 1:00

We wanted to help Gary out with some last minute training tests to send him out strong and ready for what the Airforce has in store for him! Have fun guys and make sure to wish Gary well on his new and exciting adventures! 

Test

1 Mile Run for time.

WOD

AMRAP in 15 Minutes

25 Push-ups
20 Sit-ups
15 Box Jumps 24/20″

Strength

1RM Squat Clean

WOD

For time

800M Run
9 Thrusters 95/65lbs
400M Run
15 Thrusters 95/65lbs
200M Run 
21 Thrusters 95/65lbs

Strength

6×1 Squat Snatch ~ 85% of 1RM

WOD

3 Rounds for time of 

10 Deadlifts 225/155lbs
20 Pull-Ups

Sign up for Hydrostatic Body Fat Testing! The truck will be here Sunday June 9th from 8-12. This will be a great way to end the Nutrition Challenge! Sign up in the binder at the front desk!

Strength

10×1 Jerk ~ 80% of 1RM

WOD

For time

100 Kettlebell Swing 24/16kg
50 Burpee
50 Toes To Bar

Complete as a chipper or break up your sets any way you like.

Make sure to wish Coach Alex a happy birthday today! We love you Alex!!

Strength

Tabata Squats
Tabata Situps

WOD

AMRAP 10 Minutes

3,6,9,12,15 …
Front Squats 95/65lbs
Push-Ups

It’s Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting.   CrossFit classes are at 4:45PM and 6:30PM

Strength

6 sets for Max Reps of Strict Pull-ups

WOD

AMRAP 15 Minutes

12 Push Press 115/75lbs
15 Box Jumps 24/20″
400M Run

Strength

Every OTHER minute for 20 Minutes

3 Power Cleans ~ 75% of 1RM

WOD

3 Rounds for time

200M Uneven Farmer Carry
15 Goblet Squats (Heavier kettlebell)
30 Double Unders

“Schmalls“

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Greg, Shawn, Liat and Tamara are competing in a team competition tomorrow in Martinez! If you’re looking for a fun way to spend a Saturday go cheer them on! Click here for heat times and informaion.

Strength 

3 rounds of 
Handstand, L-Sit and Hollow Rock
Use as much rest as you need to accumulate 1  minute at each station

3 Sets for max reps of False Grip Ring Rows or False Grip Pull-ups 

WOD

100, 40 or 10 Double Unders
400M Run
30 Kettlebell Snatch 24/16kg
400M Run
30 Kettlebell Snatch
400M Run
30 Kettlebell Snatch
100, 40 or 10 Double Unders

Choose a number of Double Unders that is realistic, but callenging for you and complete that number at the start and finish of the WOD. Even if it is just one, do not scale this to singles. Note your double unders next to your time.