20120601

Friday Fun via Crossfit Football

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

We will meet up at 0545 and 1700.

Post total number of mins it takes to get to 100 thrusters.

20120531

8 rounds of:

Run 400 meters

Rest 90 seconds

Remaining time can be used for skill work of your choice.

Meet up at 0545 and 1700.

Post time to comments.

20120530

SkillWork

15-20mins to work on Power Cleans

WOD

AMRAP 15 mins

10 KBS 24/16
10 PullUps
50 Double Unders

See ya at 0545 and 1700

Post rounds to comments

20120529

Crazy James Moser and his Alconbury Crew after "Murph"

Deadlift 5x5x5

AMRAP 12min

7 SDHP 95/65

10 Wallballs

15 Jumping Lunges (Each Leg)

Meet up at 0545 and 1700.

Post weight and rounds to comments.

20120528

American Cemetery Omaha Beach

MEMORIAL DAY MURPH

COME OUT AT 1000 FOR THIS GREAT WOD.

POST TIME TO COMMENTS

20120526

Aaron Almendariz, owner CrossFit 916, Sacramento, CA

Joining us for some WODs while TDY 

...by the way Friday Fun came from this guy!!

Saturday...Sunny hopefully

Open Gym at 1000

Join Nick for some:  

Tire Flips, Snatches, Sled Pulls, double Unders, and 800m runs...

Post you comments.

20120525

FRIDAY FUN
1-2-3-4-5-4-3-2-1 Front Squat 115
50m Sprint after each set (do 1 FS, sprint 50m, do 2 FSs, sprint 50m...and so on)
1-2-3-4-5-4-3-2-1 Push Press 115
50m Sprint after each set
1-2-3-4-5-4-3-2-1 Thrusters 115
50m Sprint after each set

We will meet up at 0545 and 1700.

Post time to comments.

20120524

Thursday

MobWOD
Shoulder
Hips


WOD:
Max Effort 1K row
-Penalties: Time > 4mins - 25 T2B immedieatly after
                 Time > 5mins - Check off your next block on the burpee challenge <- not an option


While you wait for your turn on the Rower.....

GOAT DAY!!

Pick something you suck at, and your gonna be working on it for 20 -30 minutes. Simply put, its a movement that makes you suck your teeth, wish you didn't show up, or in some cases keep driving home!

Examples of Goats - We will be there to help/prescribe wods...etc.

Pull-Ups                                 Deadlift Skill Work
Toes 2 Bar                              Power Clean/Front Squats
Knees 2 Elbow                        Snatches
HSPU                                      Wall Balls
Double Unders                      
GHDs
Pistols
MU
Rope
L-Sits

See ya at 0545 and 1700

Post time and goat work to comments

20120523

Skill Work
Snatch

WOD
EMOTM +1

OverHead Squats OHS - 115 / 75

Extra Credit
350 Double Unders for time
-BUT...EMOTM do 10 Wall-Balls

See ya at 0545 and 1700

Post # of completed rounds to Comments

20120522

HSPU Skill Work

12 Min AMRAP
12 DL 185/155
6 Pull ups

Meet up at 0545 and 1700.

Post rounds to comments.

20120521

4 Rounds:
400m Run
9 Ground 2 Overhead 135/95
12 Bar hops

Meet up at 0545 and 1700.

Post time to comments.

20120520

REST DAY!!


ENJOY YOUR SUNDAY.....

20120519

REST DAY

Open Gym at Noon
with
Nick

Check Facebook Group Chat for updates on time changes for Open Gym.

20120518

"Friday Fun"

High Five!!

For time,
100
Kettle Bell Swings
Squats
Push-Ups
Sit-UPs
Top it off with 100 Double Unders!

See ya at 0545 and 1700

Post time to comments!

20120517

For time:
800m Run
50 Box Jump Burpees
25 Burpee Pullups
800m Run


Meet up at 0545 and 1700.

Post time to comments.

20120516

Wacky Wednesday

EMOTM 1+

Clean 135/95, yes that is with a squat.

Power Clean to a Front Squat is ok, work on improving your squat clean.

1+ is Minute 1 do 1 rep, Minute 2 do 2 reps...etc. 

Remianing of the Time:

All Human Beings Should be Able to Perform Basic Maintenance on Themselves

                                                                           - Kelly Starrett, MWOD

See ya at 0545 and 1700

Post total number of reps

20120515

Happy Tuesday

AMRAP 20 of

5 PushUps

10 Situps

15 Ground 2 Overhead (G2O) 75#/55#

 -each rep must start from the ground 

See ya at 0545 and 1700

Post rounds to comments!

20120514

"Loco"
5 Rds
10 DeadLift 225/185
40 Double Unders

See ya at 0545 and 1700

Post Comments

20120511

Friday Fun

Group Warm Up Starts 5min after posted times.

Mr. Joshua - Link

5 Rds for time

400m Run
30 GHDs
15 Deadlifts 250/175

Scale weight as needed and w/o loosing form
GHDs = Parrallel situps, abmats
Run = sorry no scaling allowed / 30 burpees

See ya at 0545 and 1700

Post time to comments...

20120510

Back Squats

5x5x3x1

followed by....YOUR GOAT for 20 Mins!!

Pick something you suck at, and your gonna be working on it for 20 -30 minutes. Simply put, its a movement that makes you suck your teeth, wish you didn't show up, or in some cases keep driving home!

Examples of Goats - We will be there to help/prescribe wods...etc.

Pull-Ups                                 Deadlift Skill Work
Toes 2 Bar                              Power Clean/Front Squats
Knees 2 Elbow                        Snatches
HSPU                                      Wall Balls
Double Unders                      
GHDs
Pistols
MU
Rope
L-Sits

See ya at 0545 and 1700

Post comments on your Squat and Goat!!!

20120509

Mobility
Shoulder and Hip Flexor


WOD
Perform for time:
15 Power Clean and Jerks 155/115
5 Hand Stand Push Ups (HSPU)
10 Power Clean and Jerks
10 HSPU
5 Power Clean and Jerks
15 HSPU

See ya at 0545 and 1700

Post time to comments.

20120508

Thrusters 5x3x1

5 Rounds:
5 Deadlifts 275/185
10 Plyo Pushups
15 Toes to Bar


We will meet up at 0545 and 1700.

Post time to comments.

20120507

"Run like Pam" 

Pam, you will be missed!

 Good Luck to You, Geoff and Cody in your new adventure!

Monday!

Skill Work: Single Leg Deadlift 5x5x5 Use DB or BB

WOD

15 AMRAP

5 Burpees

7 Overhead Squats 95/75

10 Pull Ups

See ya at 0545 and 1700

Post Comments

20120506

Open Gym Tomorrow at 1000

Make up WOD
Rest Day
...Whatever

20120505

The Mary Scott

Saturday

Open Gym 1000

Make Up a WOD

Skill Work

Roll the Dice!!

If its your rest day....

Active Rest

Sport of your choice 

Post Comments

20120504

Joanna "Jo" A. 

Double Unders and Pull Up PR today!!

Friday Fun!

Mobilize the Hips and Shoulders!

WOD

Overhead Squats

3x3x3

If they need work, stick to lower weight

....and then,

4 rounds

15 Front Squats 135/95

15 Bar Jump Burpees

Scale as needed, but not the burpees!

See ya at 0545 and 1700

Post weights and times to comments!

20120503

Adam and Ernie
Good job on HSPU Today!!

Skill Work
HSPU - 5x Max Effort
Hand Stand Walks
No boxes allowed, practice getting up on the wall!

WOD
"Annie"
50-40-30-20-10
Double Unders
Situps

Use the remaining time working on a "GOAT"
(e.g complexes, form, kipping...etc)

See ya at 0545 and 1700

Post times and GOAT stuff to comments

20120502

Push Jerk
2-2-2

8 Min AMRAP:
12 Kettlebell Swings
9 Wallballs
Only your unbroken rounds count.  (example: if you do 12 KB swings without putting down the KB and 9 Wallballs without putting down the WB...you count that round.)

We will meet up at 0545 and 1700.

Post unbroken rounds to comments.