Category: Workout of the Day

Strength

EMOM for 10 Minutes

Sprint 100M

WOD

AMRAP 12 Minutes

12 Lunges
10  Snatches 95/65lbs
8 Knees-To-Elbows

Tickets for Regionals will go on sale today!! They will be held from March 24-26th in Santa Rosa at Sonoma County Fairgrounds. Come cheer on Kirsten and watch Nor Cal’s top athletes compete!! Get your tickets soon if you are planning to attend as CrossFit events tend to be selling out faster and faster these days! 

http://games.crossfit.com/article/get-your-tickets-regionals-friday

Strength

1RM Weighted Pull-Up 

Use any pull-up style to get your chin over the bar with as much weight as you can.  If you’re not there yet work sets of 3 with as much resistance as possible. 

WOD

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

Strength

1RM Squat Snatch

WOD

5 Rounds For Time of

15 Kettlebell Swings 24/16kg
25 Double Unders

Strength

Deadlift 5×1

WOD

3 Rounds for time of 
20 Burpees Over The Bar
10 Power Cleans 135/95lbs

Remember, Tonight’s 5:30 class is Olympic Lifting! Regular CrossFit classes at 4:45 and 6:30!

Strength

1RM Push Press

WOD

3 Rounds of 1 Minute on each station. Rest 1 Minute Between Rounds

Wall Ball 20/14lbs
Sit Ups
Overhead Squats 45/35lbs
Push Ups
Kettlebell Snatch

Reminder that we have an 8 am class on Mondays and Wednesdays! Hope to see some of you there! 

Strength

Back Squat 5×1

WOD

AMRAP in 15 Minutes

5 Dumbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs
15 2-Count Mountain Climbers

Thanks to everyone who came out yesterday to celebrate the end of Open! You all made it such a great day! If you haven’t done 13.5 yet the last available time to do it will be at 10 am at CFD. Don’t forget to submit your scores by 5 pm! 

Strength

1RM Clean

WOD

400M Farmer Carry buy in

Then 3 rounds of

21 KB Swings 24/16 kg
15 Burpees

Open WOD 13.5 is going down today at noon! We will be BBQ’ing and celebrating the end of the Open after everyone completes the workout! Feel free to come even if you didn’t participate in the Open this year! The more the merrier! We’re so proud of all of you for all the work you have put in over the last 5 weeks! 

Skill

Kipping skills practice, Work on refining your kipping or butterfly pull-up and/or  muscle-up on bar or rings. 

WOD

800M Run 
50 Kettlebell Snatch 24/16kg
50 Sit-ups
50 Pull-Ups
50 Push-ups
80 Double Unders

Strength

5×2 Back Squat

5 Rounds with 1 Minute on each station

1 Minute rest between each round.

WOD

Row for Calories
Wall Ball 20/14lbs
Plank Hold

Strength

8×3 Strict Pull-ups

Use as much resistance as possible without going to failure.

WOD

3 Rounds for Time of 

400M Run
15 Deadlifts 225/155lbs
10 Handstand Pushups