Category: Workout of the Day

Skill

Working from the floor:

EMOM  for 10 minutes 3 OHS @ 70 ~  80% of 1RM Snatch

WOD

3 Rounds for time of

18 Wall ball 20/14lbs
12  Box Jumps 24/20″
6 CTB Pull-Ups

Remember we have a 4:45 class available every Tuesday and Thursday.  We hope to see some of you there today!

Strength

Push Press 5×2

WOD

AMRAP in 5 minutes 
3 Deadlifts 315/205lbs (or 80% of your 1 RM)
6 Clapping Pushups 

REST 1 minute then 

AMRAP in 2 minutes
Lunge Jumps

REST 1 minute then

AMRAP in 2 minutes
Kettlebell Swing 24/16kg

A few announcements:

We have had some huge classes lately! This is super exciting, but we know that at times it can feel crowded. Please know that we are working on a long term solution to better accomodate our growing CFD family! We appreciate your patience and willingness to share bars/platforms/space etc. Keep showing up and working hard! You all make CFD so great!

On another note, registration for the Opens starts today!! You can register and create a profile for yourself at  https://games.crossfit.com/mygames/ If you have questions about what the Opens are or are still deciding if this is something you want to do, come to a quick info meeting on Sunday at 10:30 am. Kirsten will be there to answer any questions you have and to explain the process of the Open Workouts. It really is a great way to challenge yourself and it’s also a ton of fun!

Skill

Use 10 Minutes to establish a new PR at an Unbroken Double-Under Pyramid. 
Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5  becomes 10-15-20-15-10.

WOD

AMRAP in 20 Minutes.

10 Toes To Bar
10 Power Cleans 95/65 lbs
10 Squats 95/65 lbs

Hey guys! It’s Tuesday again! That means that the 5:30 pm class is dedicated to Olympic Lifting! If that’s not what you’re looking for, come in at 4:45 or 6:30 for regular classes! 

THE OPENS ARE COMING!!!  If you’re not sure what this means, let me explain. The Opens are an online CrossFit competition that spans over 5 weeks with one workout being released each week.  This competition will lead to regionals for the top 48 men and women and top 30 teams in each region which then leads to the CrossFit Games for those who finish on top of each Region.  The ONLY requirement for competing is that you sign up!  Challenge yourself! See how you measure up next to other CrossFit athletes ALL over the world! It’s a really neat experience and I would suggest to anyone who is thinking about doing it to go for it! And to those of you who are thinking that you can’t do it because you can’t do certain things in CrossFit…you should do it too! We will run workouts one day a week at the gym as a big group! You might PR, you will probably surprise yourself and you will definitely HAVE FUN!! Talk to one of your coaches about it if you have any questions! Registration begins January 30th and the first workout will be released on March 6th. 

{mp4remote}http://od-iphone.crossfit.com/games/iphone/G2013_WhyDoTheOpen_Donofrio.mp4{/mp4remote}

STRENGTH:

Strict weighted Pull-ups 10 x 2

WOD:

20 KB Snatch (10 ea) 24/16KG
800M Run
30 KB Snatch 
400M Run
40 KB Snatch 
200M Run 

Strength

1RM Squat Clean

WOD

4 Rounds of each set.

45 Seconds ON, 15 Seconds REST of

Wall Ball
Burpees
Box Jump
Knees To Elbows (Rings or Bar)

Score is your total reps.

HAPPY BIRTHDAY GRACE!!!

It’s our very own Grace’s birthday today! So at her request today’s WOD will be…GRACE! This is a great WOD, have fun and set a new PR! You can also thank Grace for requesting that there be NO BURPEES in the warm up on her birthday! 

Before we get to the WOD though, your STRENGTH for the day:

FRONT SQUAT 5×3

WOD:

GRACE! 

For Time:

30 Clean and Jerks 95/65

If you’re looking for something to do today, come cheer on the CFD teams that are competing at the SacTown Throwdown today! The heat schedule is here: http://crossfiteastsac.typepad.com/files/std13schedule.pdf.  All info about the event can be found here:http://crossfiteastsac.typepad.com/sactown_throwdown/. You can buy tickets online! Come out and spend the day watching some fun events and hang out! 

Happy Friday! 

Tomorrow is the SacTown Throwdown!! If you haven’t already gotten your tickets you can get them here:http://sttd13.eventbrite.com/  We will have a few tents and a place to hang out between WOD’s, come cheer on our teams!! The Heat Schedule for the weekend is here:http://crossfiteastsac.typepad.com/files/std13schedule.pdf  We have 3 teams competing so we will need a big cheering section! Hope some of you can make it out!! 

Strength:

JERK

Work up to a Heavy Single for the day.  This doesn’t necesarrily mean that you will be going for a new 1RM. We can’t PR everyday! If you’re feeling good, go for it! If not work up to what feels heavy for you today and try to hit each jerk with solid technique. Being able to hit solid and consistant reps right under your PR will eventually equal a new PR.  

WOD:

4 Rounds

12 DB Snatch 45/25

12 Burpees

12 Candlestick roll ups or Candlestick roll ups to pistols. 

HAVE FUN!! And hope to see some of you tomorrow at the STTD!! 

Skill/Strength

EMOM for 12 
Hang Squat Snatch Then Squat Snatch from the floor. 

WOD

5 Rounds for time of

10 Thrusters 95/65lbs
20 Kettlebell Swings 24/20kg
30 DU’s

Skill/Strength

Accumulate 1MIN of Handstand, L-Sit, Hollow Rock
3×5 False Grip Ring Rows
3×5 Barbell Roll Out
3×10 GHD Back Extension

WOD

30 Situps then 
—————
4 rounds each for time of 

400m Run 
20 Box Jump 24/20″
20 Squats
(Rest enough to achieve the same 400m time on each run) 

then finish with 
————–
30 Situps