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!