Category: Workout of the Day

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. 

Strength

1RM Overhead Squat

WOD

15-12-9-6-3 for time of the following:

Deadlift 225/155lbs
Box Jump 24/20″
Toes To Bar 

Strength

1RM Jerk

WOD

AMRAP in 5 Minutes of 

20 Double-Under
10 Push-Ups
6 Pistols

AMRAP in 3 Minutes of 

10 Weighted Lunges 40/30lbs
10 Pull-ups

AMRAP in 1 Minutes of 

Wall Ball 20/14lbs

Enjoy 1 minute rest between AMRAPS!!

Don’t forget! We have a 4:45 class today.! This class will be a condensed version of a regular class, but there will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some of you there!  

Strength

1RM Deadlift

WOD

5 Rounds for time of 

5 Snatch 135/95lbs
10 Lateral Barbell 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

EMOM 12 Minutes 

Odd 1 Squat Clean 90% of 1RM
Even Max Set of Unbroken HSPU

WOD

AMRAP in 15 Minutes of 

10 Kettlebell Swings 32/24kg
20 Burpees
30 Air Squats

New Class times start TODAY!!  We will now be running our 4:45 class Monday-Thursday! This class will be a condensed version of a regular class, but there will still be time for strength AND the WOD during these classes. We will be packing all the fun in to 45 minutes! Hope to see some of you there!  

Strength

10×1 Weighted Pull-Up

Work up to a 1RM weighted pull-up. When you’ve found your max for the day. Finish the rest of your reps at about 80%.  If you’re working the bands do max effort sets in the 4-5 rep range with as little assistance as possible.

WOD

3 Rounds for time of 

20 2-Count Mountain Climbers
10 Power Cleans 135/95lbs
5 Push Jerk 135/95lbs

Skill

Use 10 minutes to establish an Unbroken Double Under Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

WOD

400M One Arm Farmer Carry 24/16kg
50 Wall Balls 
50 Burpees
50 Kettlebell Swings 24/16kg

Use the same Kettlebell during the carry and the swings. You may switch arms as many times as you need to during the 400 meter loop.

Skill

Tabata Superman
Tabata Hollow Rocks

WOD

For time

21-15-9 
Deadlifts 225/155lbs
Handstand Push-Up

400M Run after each round

High volume Deadlifts and running are a tough combo! Shoot for around 50% of your Max when determining how to scale this.