Category: Workout of the Day

NorCal Regionals are happening this Friday-Sunday in Santa Rosa!  Over the next few days we’ll work some of the events into our regular programming.  Use this opportunity to compare yourself to Northern California’s premier Crossfitters.  

If you are coming out this weekend to cheer on coach Kirsten be sure to bring some supplies.  We don’t know what the facilities will be like so come prepared! Bring water, chairs, sunscreen and whatever else you might need.

Strength

Kipping skills practice, Work on refining your  kipping or butterfly pull-up and/or  muscle-up on the bar or rings.   You’ll need efficiency, skill and strength to get multiple reps on the rings. 

Do 5 sets for max reps on the rings or use bands for assistance and work on the transition. If you aren’t quite there yet get some work in on your pull-ups and dips. 3 max sets of pull-ups and dips as strict as possible.

WOD 

“2013 CrossFit Regionals Event 5”

For time

21-15-9 of

Deadlift 315/205lbs
Box Jump 30/24″

Strength

EMOM 14 Minutes

Odd 3 Power Snatches ~ 60% of 1RM

Even Max Set of Toes To Bar (choose a number you can sustain through each round)

WOD

For time

100/50/20 Double Unders
75 Push-ups
50 Wall Ball
25 Box Jumps

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

Strength

3×5 Push Press

WOD

20 Minute AMRAP

400M Run
20 Kettlebell Swings  24/16kg
10 Weighted Step-Ups 24/20″ 24kg/16kg (hold your kettlebell goblet style and alternate legs)

Rest 60 Seconds between rounds.

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