Category: Workout of the Day

Strength

1RM Snatch

WOD

EMOM  for 12 Minutes

5 Kettlebell Snatch (switching arms each round)
15 Squats
Max Pushups

Your score is your total number of pushups.

Tonight the 5:30 class with have special guest Mark Bell from Super Training gym in Sacramento.  This class will run differently than other classes for the day.  Show up ready to lift heavy and get some help with your deadlift! Mark is one of the best in Power Lifting and we are really lucky to have him coming out! This class may run a little over an hour, but the 6:30 class will still run as usual.  Hope to see you guys! 

Strength

1RM Weighted Pull-up

or 5×3 with as little resistance as possible.

WOD

5 rounds for Time

30 Double Unders
10 Deadlifts 185/135lbs

Oh ya. The first Open WOD will be released today at 5 pm! Check the website for more info about what to expect from the 2013 Opens! 

Strength

1RM Split Jerk

WOD

3 rounds for time of

20 Kettlebell Swings 24/16kg
20 Toes-To-Bar
200M Run

Also, Don’t forget Weightlifting club is tonight at 5:30!  We focus on the Snatch and Clean & Jerk.  WOD times are at 4:45 and 6:30!

Thanks to everyone who helped, offered help or stopped by this weekend! We can’t wait for you guys to see the finished product! Have fun breaking in the new gear!

Strength

Working from the floor.

EMOM  For 8 Minutes do 2 Front squats ~ 85%  of 1 RM Power Clean

WOD

AMRAP in 15 minutes

3-6-9-12… of 

Burpee
Games standard Box Jump 24/20″ (no pogo)
Pull- Up 

Skill

Max Unbroken Wallballs ( no resting between reps). If you hit 150 reps congrats you are probably ready for the opens.

WOD

100M Uneven farmer carry. 
50 Air Squats
100M Run  
50 Pushups
100M Run backwards
30 Kettlebell Swings
100M Run Backwards
30 Tire Jumps
100M Run
20 Uneven Weighted Lunges
100M Uneven Farmer Carry

Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual.

Skill

Tabata Hollow Rock
Tabata Super Man

WOD

800M Run

25 Box Jumps
50 Sit-ups
20 Box Jumps
40 Sit-ups
15 Box Jumps
30 Sit-ups
10 Box  Jumps
20 Situps

800M Run

Happy Friday everyone!
You may notice some changes happening in the gym over the next couple of days. We are really excited to be making some big improvements around the gym so that we can bring you guys the best gym possible!

On Saturday the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual. Sunday classes will be held out in the back of the gym. It looks like the weather will be beautiful so plan to have some fun in the sun with Alex on Sunday at 11 or 12!

Strength

5 x through the following barbell complex for max effort.  Each exercise is performed one after the other without resting the bar on the ground. 

Power clean
Front Squat
Push Press
Back Squat 
Push Press

WOD

3 Rounds for time

10  Power Cleans 135/95lbs
15  Bar Facing Burpees
20  2-Count Mountain Climbers

Strength

8×3 Weighted Pull-Ups

WOD

3 Rounds for time of

9 Squat Snatch 135/95lbs
400M Run

Strength

Push Press 5×3

WOD

3 Rounds of

Dumbell Thrusters 45/30lbs
Sit-Ups
Medicine Ball Cleans 20/14lbs
Knees To Elbows
Row For Calories

1 minute on each station, rest 1 Minute between rounds.

Remember it’s Tuesday! 5:30 class is Oly! Regular CrossFit classes at 4:45 and 6:30. See you guys tonight!

Strength

1RM Sumo Deadlift

WOD

AMRAP in 5 Minutes

10 Lunges
20 Snatch 45/35lbs (below knees)
10 Box Jump 24/20

1 Minute Rest

AMRAP in 3 Minutes

5 Burpees
5 Pull-ups

1 Minute Rest

AMRAP in 1 Minute 
Double Unders