Friday, December 31, 2010

Friday December 31, 2010

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Sunday July 04, 2010

Thursday, December 30, 2010

Wednesday, December 29, 2010

Wednesday December 29, 2010

400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run

View Previous Times:
Thursday July 01, 2010

Tuesday, December 28, 2010

Tuesday December 28, 2010

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Saturday July 10, 2010

Monday, December 27, 2010

Sunday, December 26, 2010

Sunday December 26, 2010

21-18-15-12-9-6-3
Power Snatches (60#/95#)
Wallballs (12#/20#)
Knees 2 Elbows

Saturday, December 25, 2010

Saturday December 25, 2010

MERRY CHRISTMAS

3 Rounds
400M Run
15 Pullups
50 Squats
15 Pullups

Friday, December 24, 2010

Thursday, December 23, 2010

Thursday December 23, 2010

12 Knees to Elbows
11 Overhead Squats (60#/95#)
10 Situps
9 SDHP (60#/95#)
8 Pushups
7 Deadlifts (Body Weight)
6 Pullups
5 Kettlebells (35#/53#)
4 Burpees
3 Squat Cleans (60#/95#)
2 Box Jumps (20"/24")
1 Clean and Jerk (60#/95#)

Do 1 C&J, then 2 Box Jumps and 1 C&J, then 3 Squat Cleans and 2 Box Jumps and 1 C&J, then 4.... Until you complete all 12 days of Christmas.

View Previous Times:
Thursday December 24, 2009

Times:

Wednesday, December 22, 2010

Wednesday December 22, 2010

5 Rounds
200M Run
15 Wallballs (12#/20#)
10 Jumping Lunges
5 Burpees

Tuesday, December 21, 2010

Monday, December 20, 2010

Monday December 20, 2010

3 Rounds
20 Box Jumps (20"/24")
20 Kettlebells (35#/53#)
20 Thrusters (45#/75#)
200M Sandbag Run (25#/40#)

Times:

Sunday, December 19, 2010

Sunday December 19, 2010

1 Mile Run
Rest 3 Minutes
1200M Run
Rest 2 Minutes
800M Run
Rest 1 Minute
400M Run

Time each run!

Saturday, December 18, 2010

Friday, December 17, 2010

Friday December 17, 2010

AMRAP in 15 Minutes
15 Box Jumps (20"/24")
10 KB (44#/70#)
5 Pullups

Thursday, December 16, 2010

Thursday December 16, 2010

4 Rounds
500M Row
20 Burpees
10 S2OH - Push Press/Jerk (85#/135#)

Wednesday, December 15, 2010

Tuesday, December 14, 2010

Tuesday December 14, 2010

AMRAP in 15 Minutes
400M Run
10 Deadlifts (Body Weight)

Monday, December 13, 2010

Monday December 13, 2010

5 Rounds
50 Jump and touch (12"/18")
40 Squats
30 Situps
20 Pushups
10 Pullups

Note: For "jump and touch" measure 12 or 18 inches above your normal reach. Place tape on a wall or hang something from ceiling at this height to jump and touch.

Sunday, December 12, 2010

Saturday, December 11, 2010

Saturday December 11, 2010

4 Rounds
20 Back Squats (85#/135#)
10 Box Jumps (24"/30")
50 Double Unders (150 Singles)

We are now doing 3X's for sub

Friday, December 10, 2010

Friday December 10, 2010

3 Rounds
30 Wallballs
30 Squat Snatches (45/75#)

Thursday, December 9, 2010

Wednesday, December 8, 2010

Tuesday, December 7, 2010

Tuesday December 07, 2010

30 Box Jumps (20"/24")
30 Push press/jerk (85#/135#)
200m Sandbag Run (25#/40#)
20 Box Jumps
20 Push press/jerk
400m Sandbag Run
10 Box Jumps
10 Push press/jerk
600m Sandbag Run

Monday, December 6, 2010

Sunday, December 5, 2010

Sunday December 05, 2010

7 Rounds
10 Kettlebell Swings (44#/70#)
10 Pullups

Saturday, December 4, 2010

Saturday December 04, 2010

5 Rounds
500m Row
7 Thrusters (85/135#)

Add 20-30% of normal thruster weight

View previous times: January 30, 2010

Friday, December 3, 2010

Thursday, December 2, 2010

Thursday December 02, 2010

5 Rounds
10 Power Cleans (85#/135#)
10 Burpees

View Similar WOD:
Monday October 18, 2010

Wednesday, December 1, 2010

Wednesday December 01, 2010

AMRAP in 20 Minutes
7 Toes 2 Bar
100' Lunges
7 Ring Dips

Tuesday, November 30, 2010

Monday, November 29, 2010

Monday November 29, 2010

4 Rounds
400M Run
20 SDHP (60#/95#)
20 Box Jumps (20"/24")

Sunday, November 28, 2010

Sunday November 28, 2010

AMRAP in 10 minutes
6 Squat Cleans (125/75#)
12 Pullups
24 Double Unders * (72 Singles - 96 Singles)

View Previous Times:
Friday August 06, 2010

*Sorry I meant to tell you to multiply DU's by 3 instead of 4 to allow for higher intensity.

Saturday, November 27, 2010

Friday, November 26, 2010

Friday November 26, 2010

4 Rounds
25 Box Jumps (20"/24")
20 Kettlebell Swings (44#/70#)
10 Toes 2 Bar

Thursday, November 25, 2010

Thursday November 25, 2010

HAPPY THANKSGIVING!

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (60/95#)

View Previous times: Sunday April 18, 2010

Wednesday, November 24, 2010

Tuesday, November 23, 2010

Tuesday November 23, 2010

500M Row
Max Rep Clean and Jerks (80#/135#)
400M Run
Finish at 10 Minutes

Penalty for finishing 10 Seconds or more too fast or too slow = 30 Burpees

It works like this: Row 500M and get all the C&J possible until you have to start your run.
For example if it takes 2 minutes to Row and think it will take 2 minutes to run, then there is only 6 minutes to do Max C&J (between minutes 2 and 8). Another approach would be to want 40 total C&J and at 8 minutes have only 38, therefore doing 2 more (may only give 1:30 left to run) having less time to complete the run in 10 minutes. Enjoy and have fun.

Monday, November 22, 2010

Monday November 22, 2010

7 Rounds
5 HSPU
10 Deadlifts (110/185#)
10 Pullups
20 Double Unders (80 singles)

Sunday, November 21, 2010

Saturday, November 20, 2010

Saturday November 20, 2010

AMRAP in 10 Minutes*
10 Thrusters (45#/75#)
5 Burpees

*If you do not get 10 rounds, keep going until you do and post both how many round in 10 minutes as well as your final time for 10 rounds.

Friday, November 19, 2010

Friday November 19, 2010

3 Rounds
400M Run
20 Push Press (80#/135#)
30 Situps

Thursday, November 18, 2010

Wednesday, November 17, 2010

Wednesday November 17, 2010

AMRAP in 10 Minutes
10 Jumping Squats
10 Mountain Climbers
10 Pushups
10 Situps

Tuesday, November 16, 2010

Tuesday November 16, 2010

21-15-9
L. Arm KB Snatch (35#/53#)
R. Arm KB Snatch (35#/53#)
Pullups

If you do not have a KB use a Dumbbell

Monday, November 15, 2010

Sunday, November 14, 2010

Sunday November 14, 2010

5 Rounds
5 Clean and Jerks (85#/135#)
7 Pullups

Saturday, November 13, 2010

Saturday November 13, 2010

10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP (60/95)

View Previous Times:
Thursday April 29, 2010

Friday, November 12, 2010

Thursday, November 11, 2010

Thursday November 11, 2010

10 Power Cleans (90#/155#)
2 HSPU
8 Power Cleans (90#/155#)
4 HSPU
6 Power Cleans (90#/155#)
6 HSPU
4 Power Cleans (90#/155#)
8 HSPU
2 Power Cleans (90#/155#)
10 HSPU

Wednesday, November 10, 2010

Wednesday November 10, 2010

5 Rounds
3 Muscle Up Handstand Pushups
10 Burpee Pullups

Tuesday, November 9, 2010

Monday, November 8, 2010

Monday November 08, 2010

4 Rounds
10 Power Cleans (85#/135#)
10 Pullups
10 Burpees
10 Kettlebells (35#/53#)

Sunday, November 7, 2010

Sunday November 07, 2010

3 Rounds
10 Front Squats (85#/135#)
50 Double Unders (200 Singles)
10 Power Snatches (85#/135#)
25 Double Unders (100 Singles)

Paul Practicing a MU HSPU!

Paul Practicing another MU HSPU!

Saturday, November 6, 2010

Friday, November 5, 2010

Friday November 05, 2010

"Fran"

21-15-9
Thrusters (60#/95#)
Pullups

View Previous Times:
Tuesday September 21, 2010

Thursday, November 4, 2010

Thursday November 04, 2010

3 Rounds
800M Run
20 Deadlifts (135#/225#)
30 Situps

Wednesday, November 3, 2010

Tuesday, November 2, 2010

Tuesday November 02, 2010

GET OUT AND VOTE!

5 Rounds
100' Bear Crawl
100' Broad Jumps*
*Every 5 broad jumps, drop and do 3 burpees.

Bear Crawls are walking on all 4's with legs and arms stiff (no bending kness and elbows).

Monday, November 1, 2010

Monday November 01, 2010

400M Run
40M Lunges (130 feet)
25 Knees to Elbows
25 Pushups (chest 2 ground)
25 Burpee Pullups

Sunday, October 31, 2010

Saturday, October 30, 2010

Saturday October 30, 2010

7 Rounds
7 Snatch Grip Deadlifts (45#/75#)
7 Hang Power Snatches (45#/75#)
7 Overhead Squats (45#/75#)

The weight is really 60#/95# but I think it is best to decrease the weight on this and get good form while learning and still going hard.

Friday, October 29, 2010

Friday October 29, 2010

5 Rounds
400M Run
10 Power Cleans (80#/135#)
10 Front Squats (80#/135#)

Thursday, October 28, 2010

Wednesday, October 27, 2010

Wednesday October 27, 2010

10 Rounds
1 Clean and Jerk (95#/155#) or as heavy as you can.
5 Pullups
10 Pushups (Chest 2 Ground)
15 Air Squats

*Heather Bergeron did this in 12:45 with 155#. Yes 155#.

Tuesday, October 26, 2010

Tuesday October 26, 2010

7 Rounds
7 Hang Cleans
7 Front Squats
7 Push Press

Rx'd weight is 70/115# for all exercises.

Monday, October 25, 2010

Sunday, October 24, 2010

Sunday October 24, 2010

7 Rounds
10 Wallballs (12#/20#)
10 Pullups

Saturday, October 23, 2010

Saturday October 23, 2010

AMRAP in 12 Minutes
7 KB SDHP (35#/53#)
7 KB Swings (35#/53#)

Friday, October 22, 2010

Thursday, October 21, 2010

Thursday October 21, 2010

3 Rounds or 5 Rounds
400M Run
15 Pullups
15 Push Press (50% of BW)

Wednesday, October 20, 2010

Wednesday October 20, 2010

5 Rounds
10 Power Cleans (80#/135#)
25 Double Unders (100 Singles)
10 Deadlifts (135#/225#)
10 Ring Dips

Max on Overhead Squats

Tuesday, October 19, 2010

Monday, October 18, 2010

Monday October 18, 2010

3 Rounds
15 Hang Cleans (80#/135#)
15 Burpees

View Previous Times:
Saturday April 24, 2010

Sunday, October 17, 2010

Sunday October 17, 2010

5 Rounds
10 Overhead Squats (60#/95#)
10 Handstand Pushups
10 Burpees
20 Double Unders (80 Singles)

Saturday, October 16, 2010

Friday, October 15, 2010

Friday October 15, 2010

10 Rounds
15 Deadlifts (80#/135#)
15 Pushups (make sure chest hits ground - no need for hand release)

View Previous Time:
Friday March 12, 2010

Thursday, October 14, 2010

Thursday October 14, 2010

500m Row

then 5 rounds
20 Box Jumps (16"/20")
10 KB SDHP (44#/70#)
10 Kettlebell Swings (44#/70#)
10 Pullups

Finish with a 500m Row

If you do not have a 44# KB, use a 40# dumbbell.

Wednesday, October 13, 2010

Tuesday, October 12, 2010

Tuesday October 12, 2010

4 Rounds
7 Push Press (80#/135#)
14 Pullups

Sunday, October 10, 2010

Monday October 11, 2010

25 Pullups
50 Deadlifts (80#/135#)
50 Pushups
50 Box Jumps (20"/24")
50 Knees to Elbows
50 Kettlebell Swings (35#/53#)
25 Pullups

Sunday October 10, 2010

REST DAY

Saturday, October 9, 2010

Saturday October 09, 2010

Cactus Cha Cha 7 Mile Trail Run.

(10K Run + .8 miles)

Set a goal for your time and make it happen.
You should be faster then ever before.

Post Times!

View Previous Times:
Saturday October 10, 2010

2009 Cactus Cha Cha Results
2010 Cactus Cha Cha Results

Friday, October 8, 2010

Friday October 08, 2010

200M Run
50 Wallballs
200M Run
40 Push Press (30#/45#)
200M Run
30 Kettlebell Swings (35#/53#)
200M Run
20 Broad Jumps (2.5'/3')
200M Run
10 Prowler Pushes (100') or 10 Tire Drags (100') or 10 Sandbag Carries (100M)

Thursday, October 7, 2010

Wednesday, October 6, 2010

Wednesday October 06, 2010

AMRAP in 15 Minutes
200M Run
10 Jumping Air Squats
10 Jumping Lunges
10 Burpees

Paul Power Cleaning 225#, twice. PR by 30#

Tuesday, October 5, 2010

Tuesday October 05, 2010

40 Deadlifts (135#/225#)
400m Run
20 Handstand Pushups
800m Run
10 Muscle-ups (4 Pullups/4 Ring Dips per MU)
1200m Run
2 Prowler Pushes or 2 Tire Drags or 200m Sandbag run (25#/40#)

Monday, October 4, 2010

Sunday, October 3, 2010

Saturday, October 2, 2010

Saturday October 02, 2010

40 Box Jumps (20"/24")
20 Thrusters (70#/115#)
30 Box Jumps
10 Thrusters
20 Box Jumps
5 Thrusters
10 Box Jumps

Friday, October 1, 2010

Thursday, September 30, 2010

Thursday September 30, 2010

5 Rounds
6 Bench Press (120#/205#)
10 KB SDHP (44#/70#)
25 Situps
25 Air Squats

or
Make Up Day
or
Active Rest Day

Wednesday, September 29, 2010

Wednesday September 29, 2010

25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs or 10 Towel Pullups

Tuesday, September 28, 2010

Monday, September 27, 2010

Monday September 27, 2010

3 Rounds
5 Rope Climbs or 15 Towel Pullups
21 Ring Dips
50 Air Squats

Sunday, September 26, 2010

Sunday September 26, 2010

AMRAP in 15 minutes
200m Run
10 Push Press (85/135#)
10 Deadlifts (85/135#)

Saturday, September 25, 2010

Friday, September 24, 2010

Friday September 24, 2010

9-6-3
Thrusters (100#/165#)
Muscle Ups

Sub 2-4 pullups and 2-4 ring dips for each muscle up.

Thursday, September 23, 2010

Thursday September 23, 2010

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

Wednesday, September 22, 2010

Tuesday, September 21, 2010

Monday, September 20, 2010

Monday September 20, 2010

2 Rounds
800m Run
15 Snatches (60#/95#)
30 Back Extensions or Good mornings (30#/45#)
30 Wallballs (12#@9'/20#@10')
30 Box Jumps (20"/24")
100m Sandbag Run (25#/40#) or 2-75' Tire Pulls

Sunday, September 19, 2010

Saturday, September 18, 2010

Saturday September 18, 2010

AMRAP in 12 Minutes
7 Ring Dips
7 Toes 2 Bar
14 Jumping Lunges

Friday, September 17, 2010

Friday September 17, 2010

7 Rounds
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups

View Previous Times:
Tuesday June 01, 2010

Thursday, September 16, 2010

Wednesday, September 15, 2010

Wednesday September 15, 2010

3 Rounds
50 Double Unders (200 Singles)
25 Wallball 2-fer-1's (12#/20#)

For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!

Tuesday, September 14, 2010

Tuesday September 14, 2010

50 Pullups
100 Pushups (regular)
5K Run

Do this together as one workout. Do not rest before your 5K Run.

Monday, September 13, 2010

Sunday, September 12, 2010

Sunday September 12, 2010

500M Row
then,
21-15-9
Kettlebell Swings (44#/70#)
Box Jumps (20"/24")
then,
500M Row

Saturday, September 11, 2010

Saturday September 11, 2010

5 Rounds
250M Row
10 Back Squats (85#/135#)
15 Situps
20 Box Jumps (20"/24")
10 Pullups

Friday, September 10, 2010

Thursday, September 9, 2010

Thursday Septamber 09, 2010

21-15-9
Turkish Get Ups (25#/45#) Alternate arms
SOTS Press (25#/45#)

Google SOTS Press and watch the demo. If you have a 25-30# bar use that for both exercises. If not you can use a dumbbell or kettlebell for the Turkish Get Ups and use 2 - 10#/15# dumbbells for the SOTS Press. Enjoy!

Wednesday, September 8, 2010

Wednesday September 08, 2010

3 Rounds
200M Run
30 Wallballs (14#@8'/20#@10')
200M Run
10 Burpee Pullups

Tuesday, September 7, 2010

Monday, September 6, 2010

Monday September 06, 2010

500M Row,
then
21-15-9
Thrusters (60#/95#)
Knees 2 Elbows
then
500M Row

Sunday, September 5, 2010

Sunday September 05, 2010

"Linda"

3 Bars of Death
10-9-8-7-6-5-4-3-2-1
Deadlifts (1.5X's BW)
Bench Press (1X's BW) or Chest to Ground Pushups w/ Hand Release
Squat Cleans (.75X's BW)

View Previous Times:
Wednesday March 03, 2010

Saturday, September 4, 2010

Friday, September 3, 2010

Friday September 03, 2010

21-18-15-12-9-6-3
SDHP (45#/75#)
Push Press/Push Jerk (45#/75#)

Thursday, September 2, 2010

Thursday September 02, 2010

30-25-20-15-10
Burpees
Box Jumps (20"/24")
Toes-to-Bar

Wednesday, September 1, 2010

Tuesday, August 31, 2010

Tuesday August 31, 2010

3 Rounds
400M Run
12 SDHP (45#/75#)
15 Box Jumps (20"/24")
10 Burpees

Monday, August 30, 2010

Monday August 30, 2010

4 Rounds
9 Cleans (85/135#)
6 Handstand pushups

then,

30 Hang power snatches (45/75#)
30 Pullups (chest-to-bar)
750m Row

Sunday, August 29, 2010

Saturday, August 28, 2010

Saturday August 28, 2010

15 Rounds
20 Second Run (Sprint)
40 Second Rest

Sprint for 20 seconds and stop on a dime. Rest 40 seconds. At the minute start your sprints again and continue through 15 rounds. Post total distance to comments.

Friday, August 27, 2010

Friday August 27, 2010

10 Rounds
10 Thrusters (60#/95#)
10 Ring Pushups*

* Ring Pushups should consist of your chest at or below the bottom of the rings and of course, then fully locked out for 1 Rep. If these are too hard or you do not have appropriate tools to do this, do regular pushups with hand release at the bottom position.

If your rings do not extend completely to the ground from the pullup bar, you may use plyo boxes for your feet (toes) to raise yourself to a parallel height for your ring pushups.

Thursday, August 26, 2010

Wednesday, August 25, 2010

Wednesday August 25, 2010

500M Row
then,
4 Rounds
10 Pullups
15 Box Jumps (20"/24")
10 SDHP (60#/95#)
25 Situps
then,
500M Row

Tuesday, August 24, 2010

Tuesday August 24, 2010

15-10-5
Squat Snatch (70#/115#)
Burpees over Bar

Monday, August 23, 2010

Sunday, August 22, 2010

Sunday August 22, 2010

5 Rounds
20 Pullups
20 Pushups (with hand release)
20 Situps
20 Air Squats

View Previous Time (W/O Breaking it up):
Wednesday November 18, 2009

Saturday, August 21, 2010

Saturday August 21, 2010

AMRAP in 20 minutes
2 Muscle Ups (2 - 4 Pullups and 2 - 4 Ring Dips per MU)
4 HSPU
8 Kettlebell Swings (44#/70#)

Friday, August 20, 2010

Thursday, August 19, 2010

Thursday August 19, 2010

4 Rounds
400M Run
25 Air Squats
10 Bench Press (110#/185#)

Wednesday, August 18, 2010

Wednesday August 18, 2010

20 Back Squats (135#/225#)
40 Toes to Bar
60 Kettlebell Swings (44#/70#)

Tuesday, August 17, 2010

Monday, August 16, 2010

Monday August 16, 2010

3 Rounds
10 Ground to Overhead (60#/95#)
200M Run

Then continue for 3 more rounds and post times for 3 rounds and 6 rounds completed.

Sunday, August 15, 2010

Sunday August 15, 2010

AMRAP in 20 Minutes
7 Back Squats (110#/185#)
10 Right Handed Overhead Walking Lunges (25#/45#)
7 Burpees
10 Left Handed Overhead Walking Lunges (25#/45#)

Saturday, August 14, 2010

Friday, August 13, 2010

Friday August 13, 2010

Extra Rest Day or Make up Day!
We need it after yesterday.

Thursday, August 12, 2010

Thursday August 12, 2010

2 Rounds
24 Deadlifts (175#/295#)
24 Box Jumps (20"/24")
24 Wallballs (12# @9, 14# @8/20# @ 10')
24 Bench Press (115#/195#)
24 Box Jumps
24 Wallballs
24 Cleans (90#/145#)

The fastest time on this WOD is 21:59 by Mikko Salo and Peter Egyed did this in 28:28.

Wednesday, August 11, 2010

Tuesday, August 10, 2010

Tuesday August 10, 2010

3 Rounds
500M Row
20 Kettlebell Swings (35#/53#)
20 Knees to Elbows
20 Pushups (hand release at ground)

Monday, August 9, 2010

Monday August 09, 2010

7 Rounds
7 Push Press (80#/135#)
7 Burpees
7 C2B Pullups

Sunday, August 8, 2010

Saturday, August 7, 2010

Saturday August 07, 2010

3 Rounds
500M Row
30 Box Jumps (20"/24")
25 Back Extensions (30#/45# Good Mornings)
20 Deadlifts (120#/205#)

If you can't do back extensions then place a bar on your shoulders (as if you were doing back squats) and do Good Mornings. They are basically straight legged deadlifts (standing back extensions).

Friday, August 6, 2010

Friday August 06, 2010

AMRAP in 10 minutes
6 Squat Cleans (120/75#)
12 Pullups
24 Double Unders

or

3 Rounds
1 Snatch
1 Clean & Jerk
6 Squat cleans
12 Pullups
24 Double Unders
24 Situps

Thursday, August 5, 2010

Wednesday, August 4, 2010

Tuesday, August 3, 2010

Tuesday August 03, 2010

5 Rounds
5 Squat Clean Thrusters (85#/135#)
10 Chest 2 Bar Pullups (PU's/C2B)

Monday, August 2, 2010

Sunday, August 1, 2010

Sunday August 01, 2010

10 Thrusters (85#/135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Substitute 4 times Double Unders for Singles. (40 DU's = 160 Singles)

View Previous Times:
Thursday March 18, 2010

Saturday, July 31, 2010

Saturday July 31, 2010

5 Rounds
8 Thrusters (60#/95#)
8 Box Jumps (20"/24")
8 Pullups
8 Kettlebell Swings (35#/53#)

Friday, July 30, 2010

Thursday, July 29, 2010

Thursday July 29, 2010

4 Rounds
200M Sandbag Run (25#/40#)
30 Squats
20 Situps
10 Burpee Pullups

Wednesday, July 28, 2010

Wednesday July 28, 2010

25 Back squats
25 Front squats
25 Overhead squats
25 Shoulder press
25 Push press
25 Push jerk
25 Deadlifts
25 Cleans
25 Snatches

Prescribed weight is 95# for men and 60# for women for each exercise.

Tuesday, July 27, 2010

Monday, July 26, 2010

Monday July 26, 2010

Active Rest Day.

Rest but keep active or practice something you suck at!

Pushups - Hands released from ground before pushing body up.

Towel Pullups!

Sunday, July 25, 2010

Sunday July 25, 2010

3 Rounds
30 Pushups (body to ground, release hands from floor and back up)
5 Towel Pullups
21 OH Squats (60#/95#)
5 Towel Pullups

Saturday, July 24, 2010

Friday, July 23, 2010

Friday July 23, 2010

7 Rounds
3 Power Cleans (135#/205#)
4 HSPU (Ring HSPU for men)

This was another event at the CF Games. Graham Holmberg was first at 4:26 and Chris Spealer was second with 4:27 for the men. Kristan Clever was first for the women with a time of 3:37.

Thursday, July 22, 2010

Thursday, July 22, 2010

Continuing with the spirit of CF games:

1200m Run
63 Kettlebell swings (55/35#)
36 pullups
800m Run
42 Kettlebell swings
24 pullups
400m Run
21 Kettlebell swings
12 pullups

This was to be completed in 24:00 at the games. The best time for men was 16:59 by Graham Holmberg and 17:53 for women by Annie Thorisdotter.

This is a double Pyramid Helen.
View Previous Times (Helen):
Sunday January 17, 2010

Wednesday, July 21, 2010

Tuesday, July 20, 2010

Tuesday July 20, 2010

9-7-5
Muscle Ups (sub 2-4 Pullups and 2-4 Ring Dips for each MU)
Squat Snatches (95#/135#)

This was the first event in the CF Games.
The fastest time was Chris Spealer at 3:29.
5 men and 30 women did not complete it in the required 12 minutes.

Monday, July 19, 2010

Monday July 19, 2010

2 Rounds
400m run
15 Box Jumps (24"/20")
15 Dumbell Squat Cleans (45#/25#)
30 Double Unders (120 singles)
15 Pushups
15 GHD (Situps)
100 ft. Lunges

This was one of the CF Games team events. Box Jumps required you to jump from 1 side to the other.
Pushups = Lower body completely on the ground, lift both hands from the ground (can be an inch), then place hands back on ground and push up. This is 1 pushup and go as fast as you can.

Sunday, July 18, 2010

Saturday, July 17, 2010

Saturday July 17, 2010

5 Rounds
200M Run
3 Muscle Ups (2-4 pullups and 2-4 dips for each MU)
5 Deadlifts (110#/185#)
3 Cleans (110#/185#)
2 Jerks (110#/185#)

Watch the CrossFit Games live. Support Peter from Avondale and CF Fury.

Friday, July 16, 2010

Friday July 16, 2010

3 Rounds of 5 minutes (1 minute each exercise for 5 minutes)
Wallballs (12#/20#)
SDHP (45#/75#)
Box Jumps (16"/20")
Push Press (45#/75#)
Row (Calories)

Rest 1 minute between rounds and count total reps.
Do not stop time between exercises.

Previous Times:
Wednesday August 12, 2009

Thursday, July 15, 2010

Wednesday, July 14, 2010

Wednesday July 14, 2010

Dan and Mendi's WOD

10-9-8-7-6-5-4-3-2-1
Deadlifts (Body Weight)
Kettlebell (44#/70#)
Box Jumps (20"/24")
Pushups
Knees to Elbows

Tuesday, July 13, 2010

Tuesday July 13, 2010

20-15-10
200M Run
Kettlebells
Burpees
Situps
Finish with a 200M Run

View Previous Times:
Tuesday November 24, 2009

Monday, July 12, 2010

Saturday, July 10, 2010

Saturday July 10, 2010

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Saturday February 20, 2010

Friday, July 9, 2010

Thursday, July 8, 2010

Thursday July 08, 2010

For 20 Minutes, do the following on the Minute every Minute adding 1 rep each, the following minute:
1 Squat, 1 Pushup, 1 Situp
2 Squats, 2 Pushups, 2 Situps
3 Squats, 3 Pushups, 3 Situps
...........
...........
19 Squats, 19 Pushups, 19 Situps
20 Squats, 20 Pushups, 20 Situps

If you can not complete the round in the minute drop the end exercise.
Example:
Round 12 (minute 12) - If you complete 12 Squats, 12 Pushups and 10 Situps drop Situps the next round.
Round 13 (minute 13) - 13 Squats, 13 Pushups
If on round 15 (minute 15) you did 15 Squats and 14 Pushups, drop the pushups for the remainder of the workout.
If it takes 46 seconds to do a round you have 14 seconds of rest.

View Previous Times:
Friday January 08, 2010

Wednesday, July 7, 2010

Wednesday July 07, 2010

3 Rounds
25 Double Unders (100 Singles)*
40 Squats
30 Situps
20 Pushups
10 Push Press (60#/95#)*

*Previously only 50 Singles and Push Press was only 45#/75#.

View Previous Times:
Wednesday December 09, 2009

Tuesday, July 6, 2010

Monday, July 5, 2010

Monday July 05, 2010

5 Rounds
100' Lunges
25 Double Unders (100 Singles)
10 Burpees

View Previous Times:
Wednesday March 24, 2010

Sunday, July 4, 2010

Sunday July 04, 2010

HAPPY 4TH OF JULY

3 Rounds
15 Thrusters (60#/95#)
30 Situps (or GHD)

Then, Run 1 Mile.

Saturday, July 3, 2010

Friday, July 2, 2010

Friday July 02, 2010

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

View Previous Times:
Tuesday January 26, 2010

View Previous Times in Jackson:
Sunday June 21, 2009

Thursday, July 1, 2010

Thursday July 01, 2010

400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run

View Previous Times:
Friday May 21, 2010
Previous Time in Auburn:
Wednesday June 24, 2009

Wednesday, June 30, 2010

Tuesday, June 29, 2010

Tuesday June 29, 2010

Go for a Hike and make it a long tough hike.
Maybe even something like Half Dome!


Monday, June 28, 2010

Monday June 28, 2010

4 Rounds
400M Run
50 Air Squats

View Previous Times:
Monday February 01, 2010

Jen's Brother, Joey's first workout!






Sunday, June 27, 2010

Sunday June 27, 2010

REST DAY
Paul in Santa Cruz!

Saturday, June 26, 2010

Saturday June 26, 2010

AMRAP in 10 Minutes
5 Ring Dips
10 Knees to Elbows
5 Burpees

then do 4 rounds of 1 of the following with a rest period. Rest periods should be the same legnth it took to complete 1 round. Example: If it took 50 seconds to do a 200M row, rest 50 seconds before you start the next round.

200M Row X 4
200M Run X 4
100' Prowler Push X 4
100' Sled Drag X 4

This was another great workout and experience at CFSC. We are going to make our entire vacation here at CFSC. Thanks again.
The WOD:

Friday, June 25, 2010

Friday June 25, 2010

5 Rounds
200M Run
6 Thrusters (70#/115#)
24 Kettlebells (35#/53#)

*This was the WOD at CrossFit Santa Clara yesterday. Jen, Danny and I did this at CFSC and what a great time. This was an amazing place and amazing people. Thank you Jason and CFSC!

Post WOD

Thursday, June 24, 2010

Wednesday, June 23, 2010

Wednesday June 23, 2010

75 Power Snatches (45#/75#)

Tuesday, June 22, 2010

Tuesday June 22, 2010

10 Muscle Ups
15 Handstand Pushups
20 Squat Cleans (95#/155#)
800M Run

Sub MUs with 2, 3 or 4 each of Pullups and Dips for every 1 Muscle Up.

Monday, June 21, 2010

Sunday, June 20, 2010

Sunday June 20, 2010

HAPPY FATHER'S DAY!!!!

"Elizabeth"
21-15-9
Power Cleans or Squat Cleans* (85#/135#)
Ring Dips

View Previous Times:
Thursday September 03, 2009

*Chose whether you do Power Cleans or Squat Cleans in this workout and post to comments.

Jen Squat Cleaning and Jerking 80# (70% of BW) a couple weeks ago.

Saturday, June 19, 2010

Saturday June 19, 2010

AMRAP in 30 minutes
5 Deadlifts (body weight)
13 Pushups
9 Box Jumps (20/24")
Jenna getting it on!

Friday, June 18, 2010

Thursday, June 17, 2010

Thursday June 17, 2010

7 Rounds
10 Handstand Pushups
10 Squat Cleans (60#/95#)
10 Pullups

Wednesday, June 16, 2010

Wednesday June 16, 2010

5 Rounds
15 Kettlebell swings
15 Wallballs
200M Run

View Previous Times:
Saturday March 06, 2010

Tuesday, June 15, 2010

Monday, June 14, 2010

Monday June 14, 2010

4 Rounds
10 Thrusters (45/75#)
10 Burpees
10 SDHP (45/75#)

View previous times: Monday, March 22, 2010

Sunday, June 13, 2010

Sunday, June 13, 2010

21-15-9
400m Run
Kettlebell swings
Burpees
Pullups

View previous times:
Monday, March 01, 2010.
Note that we did fewer reps on this date (15-12-9).

Saturday, June 12, 2010

Saturday June 12, 2010

REST DAY

Meet at 8:15AM if you want to get "nutts" and do Monday's workout.

Friday, June 11, 2010

Friday June 11, 2010

3 Rounds
500M Row
25 Push Press (60#/95#)
25 Box Jumps (20"/24")
25 Situps

Yes, blame Robby again.

Thursday, June 10, 2010

Thursday, June 10, 2010

4 Rounds
400m Run
15 Kettlebell Swings (35/53)
10 Deadlifts (80/135)
5 Squat Cleans (80/135)

Use same weight for DLs and SCs

View previous times: Thursday, March 25, 2010

Wednesday, June 9, 2010

Tuesday, June 8, 2010

Tuesday June 08, 2010

21-15-9
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows

For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.

This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.

Monday, June 7, 2010

Monday, June 07, 2010

"NUTS"
10 Handstand pushups
15 Deadlifts (150#/250#)
25 Box Jumps (24"/30")
50 Pullups
100 Wallballs ((12#@ 9'/14#@ 8')/20#@ 10')
200 Double Unders (800 singles)
400m Run with 25 or 40# sandbag

Try for bodyweight on deadlifts and notice the higher height on box jumps.

Sunday, June 6, 2010

Sunday June 06, 2010

REST DAY

Meet at 7:00am if you would like to make-up Friday's workout.

Saturday, June 5, 2010

Saturday June 05, 2010

500M Row
20 SDHP (60/95)
20 Burpees
20 Situps
500M Row
15 SDHP
15 Burpees
15 Situps
500M Row
10 SDHP
10 Burpees
10 Situps
500M Row
5 SDHP
5 Burpees
5 Situps

Another workout made up from Robby.

Friday, June 4, 2010

Friday June 04, 2010

200M Run, 10 Deadlifts
200M Run, 9 Deadlifts
200M Run, 8 Deadlifts
200M Run, 7 Cleans
200M Run, 6 Cleans
200M Run, 5 Cleans
200M Run, 4 Clean and Jerks
200M Run, 3 Clean and Jerks
200M Run, 2 Clean and Jerks
200M Run, 1 Overhead Squat

Use 80#/135# for entire workout.

View Previous Times:
Sunday February 14, 2010

Thursday, June 3, 2010

Wednesday, June 2, 2010

Wednesday June 02, 2010

4 Rounds
400M Sandbag Run (25/40)
25 Double Unders (100 Singles)
500M Row

If no sandbag ladies use 2 10# DB and men use 2 20# DB.
Please row and do not Sub SDHP for Row. If no row machine, just run 400M without a Sandbag.

Tuesday, June 1, 2010

Tuesday, June 01, 2010

7 Rounds
7 Handstand Pushups
7 Thrusters (70/115)
7 Knees to Elbows
7 Deadlifts (Body weight)
7 Burpees
7 Kettlebell swings (53/70)
7 Pullups

Monday, May 31, 2010

Monday May 31, 2010

REST DAY
Happy Memorial Day!

Sunday, May 30, 2010

Sunday May 30, 2010

4 Rounds
400M Run
25 Situps
5 Muscle Ups

Robby made this one up.

Saturday, May 29, 2010

Saturday May 29, 2010

30 Calorie Row
30 Thrusters (60/95)
3 Muscle Ups
30 KB (35/53)
20 Calorie Row
20 Thrusters (60/95)
2 Muscle Ups
20 KB (35/53)
10 Calorie Row
10 Thrusters (60/95)
1 Muscle Up
10 KB (35/53)

On the row do exactly that. Row until you hit the target calories.
To sub Muscle Ups do 2 to 4 times the amount of pullups and dips. Example: 2 Muscle Ups at 4 times = 8 pullups and 8 dips.

Friday, May 28, 2010

Thursday, May 27, 2010

Wednesday, May 26, 2010

Wednesday, May 26, 2010

10-9-8-7-6-5-4-3-2-1
Clean & Jerks (85/135)
with
5 Pullups
10 Pushups
15 Squats
after each set of C&Js

View previous times: Wednesday, January 27, 2010 (the only difference is this time we are going down in reps instead of up).

Tuesday, May 25, 2010

Monday, May 24, 2010

Monday May 24, 2010

"Fran"

21-15-9
Thrusters (60/95)
Pullups

View Previous Times:
Sunday March 07, 2010

Sunday, May 23, 2010

Sunday, May 23, 2010

30 Handstand Pushups
40 Pullups
50 Kettlebells (35/53)
60 Situps
70 Burpees

Saturday, May 22, 2010

Saturday May 22, 2010

REST DAY
Robby's First Muscle Up! CONGRATS!

Friday, May 21, 2010

Friday May 21, 2010

400M Run
50 Double Unders (200 Singles)
50 Situps
40 Double Unders (160 Singles)
40 Situps
30 Double Unders (120 Singles)
30 Situps
20 Double Unders (80 Singles)
20 Situps
10 Double Unders (40 Singles)
10 Situps
400M Run

View Previous Time:
Saturday February 13, 2010

Thursday, May 20, 2010

Thursday May 20, 2010

10 Snatches (80/135)
20 Pullups (C2B)
30 Box Jumps (20/24)
40 Wallballs (14/20)
30 Box Jumps (20/24)
20 Pullups (C2B)
10 Snatches (80/135)

Wallballs are at 9 feet for ladies, 10 feet for men.

Wednesday, May 19, 2010

Tuesday, May 18, 2010

Tuesday May 18, 2010

5 Rounds
5 Muscle Ups
10 Power Cleans (85/135)
200M Run

1 Muscle Up = 4 Pullups and 4 Dips

Monday, May 17, 2010

Monday May 17, 2010

3 Rounds
500M Row
12 OH Squats (70/115)
50 Double Unders (200 Singles)

Check my brother out at Crossfit Santa Clara.
Here is the Picture: Danny

*Note: Please please try and do this at the Starpoint. Jump on the row machine, grab your bar for OHS (or use the smith machine) and bring your jumprope. Watch everybody stare at you in amazement. This will get people talking and want them to start doing it.

Also some words of encouragement. Keep up the great work. It has been a year for most of you and most of us can say, including me, "I am in the best shape of my life". Some may ask the question why? There are many reasons but to keep it simplified, it is because CrossFit does not cater to you. It does not hold your hand. It does not alter your workout. It does not make you THINK you can't do it. It does not let you criticize anyone. It does not say, "you can't do it". What it does do is COACH you. It is the conservative methodology. Everyone can do it! It's up to you! We have become so liberal that we as coaches have allowed society to get over weight. We cater to the obese. We hold their hand. We alter the workout so much that the client is not getting results.

Remember the begining? Some of you were 2, 3, 4 times slower (times) and only using half the weight. But what were you doing the same when compared to me? You were giving 100%. Everybody can give 100%! Just because you are overweight, out of shape and every other excuse, does not mean you can not give 100%. This is the key to the success. And it works.

I have seen 56 year old overweight clients do crossfit and now are ripped and competing in the games. I have seen crippled clients with many diseases do crossfit and are no longer crippled nor have some of the diseases once had (diabetes). It is not about how much weight you can throw above your head. It is about how much work you can do in the littlest time. It is called PRODUCTION! Something America has lost. Work, Produce and get RESULTS! It is about being Healthy! IT IS ABOUT BEING FIT!! Keep up the Great Work and encourage all to learn how to work again.

Remember my brother from California? Remember when he joined us? Remember he was going to do well, since he was a runner? Remember when he took three times as long in a running workout? Remember he puked all over? Now look at him. He has made it on the main site webpage. He also has made it on the CrossFit Santa Clara Website. Check it out.

Sunday, May 16, 2010

Saturday, May 15, 2010

Saturday May 15, 2010

3 Rounds
25 Snatches (45#/75#)
25 Burpees

My brother Danny made the Main Site Page on Saturday May 15, 2010. (100515)
Check out the picture, Worldwide Handstands 2. He is the one labled Moscow.

Friday, May 14, 2010

Friday May 14, 2010

4 Rounds
100M Sandbag Run (25#/40#)
15 OH Squats (60#/95#)
15 Deadlifts (135#/225#)
15 Burpees

I want to get back to just body weight deadlifts. I see much benefit with this and the opportunity to ramp up your intensity. Therefor deadlifts should not be more than your body weight.



Thursday, May 13, 2010

Wednesday, May 12, 2010

Wednesday May 12, 2010

1 Mile Run
2K Row
1 Mile Run

Please go to the gym and do this. Do not sub SDHP for the row. I really want to get you away from that and use the rower. The time on the Main site was 22:19 by Eric Seigel.

Tuesday, May 11, 2010

Tuesday, May 11, 2010

50 Wallballs
10 Muscle ups
40 Wallballs
8 Muscle ups
30 Wallballs
6 Muscle ups
20 Wallballs
4 Muscle ups
10 Wallballs
2 Muscle ups

Substitute 4 pullups/4 dips = 1 muscle up

Monday, May 10, 2010

Sunday, May 9, 2010

Sunday May 09, 2010

5 Rounds
20 Wallballs (14/20)
7 Clapping Pullups

Saturday, May 8, 2010

Saturday May 08, 2010

Happy 4th Birthday Shea!
I would like to revisit this workout. I thought it was a great one and enjoyed doing it.

Lumberjack 20
20 Deadlifts (275/165) / 400M Run
20 Kettlebells (70/45) / 400M Run
20 Overhead Squats (115/65) / 400M Run
20 Burpees / 400M Run
20 Pullups (C2B) / 400M Run
20 Box Jumps (24"/20") / 400M Run
20 Dumbbell Squat Cleans (45x2/25x2) / 400M Run

Thanks to Crossfit Lumberjack for this WOD.

View Previous Times:
Sunday December 06, 2009

Friday, May 7, 2010

Thursday, May 6, 2010

Thursday May 06, 2010

21-15-9
Squat Snatches (60/95)
Pullups (Chest to Bar)

Squat Snatches can be performed by snatching into a squat, then up into a standing position. Then bring weight to the ground and do again. You can also do a power snatch then go into an overhead squat. Then weight needs to hit ground again.

Learn and get into a squat as you snatch the weight. It became easier for me and forces you to learn the movement in both the snatch and overhead squat.

Wednesday, May 5, 2010

Wednesday May 05, 2010

25 Burpees
100M Walking Lunges
then,
5 Rounds
15 Dumbbell Push Press (25/40)
100M Farmer Carry (25/40)
then,
25 Burpees
500M Row
400M Run

You are to complete the burpees and lunges then go into 5 rounds of push press and farmer carries. Once completed 5 rounds then finish with burpees, row then run.

Farmer carries are carrying the dumbbells at your side and walking with them. Use the same dumbbells used for your push press.

This workout may be done at the Starpoint.

Tuesday, May 4, 2010

Monday, May 3, 2010

Monday May 03, 2010

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)

View Previous Times:
Monday March 15, 2010

Sunday, May 2, 2010

Sunday, May 02, 2010

5 Rounds
15 Power Cleans (95/60)
20 Pullups

Saturday, May 1, 2010

Friday, April 30, 2010

Friday April 30, 2010

4 Rounds
100 foot Lunges
50 Air Squats
25 Situps

Thursday, April 29, 2010

Thursday April 29, 2010

10-9-8-7-6-5-4-3-2-1
Thrusters (60/95)
Burpees
SDHP (60/95)

View Previous Times:
Wednesday February 10, 2010

Robby's third workout, done on 2/09/10. Lets see your improvement. Oh and no pukie this time.

Wednesday, April 28, 2010

Tuesday, April 27, 2010

Tuesday April 27, 2010

500M Row
150 Double Unders (600 Singles)
50 Burpees

Monday, April 26, 2010

Monday April 26, 2010

5 Rounds
3 Back Squats
20 Ring Dips

You can probably do this at any gym. Use the Smith Machine or squat rack. Go as heavy as you can with the back squats. Do regular dips if you do not have rings. If you do not have rings, think about making some soon.

Sunday, April 25, 2010

Saturday, April 24, 2010

Saturday April 24, 2010

3 Rounds
15 Hang Cleans (85/135)
15 Burpees

Friday, April 23, 2010

Friday April 23, 2010

Filthy Fifties
50 Box Jumps (20"/24")
50 Jumping Pullups
50 Kettlebell Swings (26#/35#)
50 Lunges (Steps)
50 Knees 2 Elbows
50 Push Press (30#/45#)
50 Back Extensions
50 Wallballs (14#@ 8'/20# @ 10')
50 Burpees
50 Double Unders (200 Singles)

May substitute Situps with Back Extensions.

View Previous Times:
Tuesday June 16, 2009
Tuesday November 10, 2009

Thursday, April 22, 2010

Wednesday, April 21, 2010

Wednesday April 21, 2010

"Grace"

30 Clean and Jerks

then,

5K Run

View Previous Time:
Saturday August 15, 2009

Tuesday, April 20, 2010

Tuesday April 20, 2010

15 Thrusters (75/115)
200M Run
15 Kettlebell Snatch (35/53) - each arm separately
200M Run
100 Double Unders
200M Run
15 Kettlebell Swings (35/53)
200 Feet Farmer Walk (35/53) - each hand
15 Snatches (75/115)

Monday, April 19, 2010

Sunday, April 18, 2010

Sunday April 18, 2010

5 Rounds
400M Run
15 OH Squats (60/95)

View Previous Times:
Tuesday October 20, 2009

Saturday, April 17, 2010

Saturday April 17, 2010

30 KB and 5 WB
25 KB and 10 WB
20 KB and 15 WB
15 KB and 20 WB
10 KB and 25 WB
5 KB and 30 WB

KB = Kettlebells (50#/70#)
WB = Wallballs (14#/20#)

Friday, April 16, 2010

Thursday, April 15, 2010

Thursday April 15, 2010

AMRAP in 7 Minutes
7 clapping Pushups
7 jumping Air Squats
7 Thrusters (60/95)

Clapping Pushups - Lower to ground completely with chest and thighs touching ground and up into a clapping pushup. Ladies concentrate on full pushups, completely on the ground and back up.
Jumping Air Squats - Squat into the sitting position with pelvic crease below knee and explode up with both feet leaving ground. Feet must leave the ground at 1 inch or more.

Thank you to Crossfit Santa Clara and Jason Khalipa for this weeks challenge.

Wednesday, April 14, 2010

Wednesday, April 14, 2010

400m Run
16-12-8-4
Deadlifts (225/135)
Burpees
Thrusters (135/80)
Pullups
400m Run

(start and end with the run, no run between sets)

Tuesday, April 13, 2010

Monday, April 12, 2010

Monday April 12, 2010

50M Weighted Sled Pull or Tire Drag Forward (50/90)
21 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
15 Burpees
50M Weighted Sled Pull or Tire Drag Backwards (50/90)
9 Burpees
50M Weighted Sled Pull or Tire Drag Forward (50/90)

Sunday, April 11, 2010

Sunday, April 11, 2010

2 Rounds
50 Double Unders (200 singles)
40 Box Jumps (20"/24")
30 Knees to Elbows on rings
10 Snatches (80#/135#)
5 Muscle-Ups
200m Weighted Run (25#/40# sandbag)

Subs:
1 muscle up = 4 pullups/4 ring dips
Use anything you have for the weighted run (dumbells or weight vest)

Saturday, April 10, 2010

Friday, April 9, 2010

Friday April 09, 2010

20-15-10
400M Run
Deadlifts (Body Weight)
Pullups

View Previous Times:
Sunday January 24, 2010

Thursday, April 8, 2010

Thursday, April 08, 2010

5 Rounds
40 Double unders (160 singles)
30 Box Jumps (24/20")
20 Kettlebell swings (53/35)

Wednesday, April 7, 2010

Tuesday, April 6, 2010

Tuesday April 06, 2010

4 Rounds
500M Row
25 Situps
400M Run

Monday, April 5, 2010

Monday, April 05, 2010

5 Rounds
10 Power Cleans (95/60)
15 Pullups
20 Wallballs

Sunday, April 4, 2010

Saturday, April 3, 2010

Saturday April 03, 2010

7 Rounds
7 Thrusters (95/60)
7 Burpees

View Previous Times:
Tuesday January 05, 2010

Friday, April 2, 2010

Friday April 02, 2010

200M Run
25 Snatches (75/45)
25 Kettlebells (53/35)
25 OH Squats (75/45)
25 Box Jumps (20/16)
25 SDHP (75/45)
25 Wallballs (20-10'/14-8')
25 Thrusters (75/45)
200M Run

Thursday, April 1, 2010

Thursday April 01, 2010

100 Thrusters (95/60)
100 Wallballs
100 Kettlebells
100 Squat Cleans
100 Burpees
........
April Fools

Take a
REST DAY!

Wednesday, March 31, 2010

Wednesday March 31, 2010

5 Rounds
20 Thrusters (75/45)
20 Double Unders (80 Singles)

View Previous Times:
Tuesday September 22, 2009

Tuesday, March 30, 2010

Tuesday March 30, 2010

3 Rounds
500M Row
10 Squat Clean to Overhead (135/80)
10 Pullups

Squat Clean to Overhead is just that. Do a Squat Clean and thrust up into a Thruster, then back down to the ground. You can Squat Clean then Jerk it, but going up into a thruster is easiest, I think.
Sorry for the late post. Just got Home. Robby picked this workout so blame him.

Also look for some new exercises (not new to CF) being implemented. It makes it fun and challenging. If you do not know what a certain exercise or how to perform it, either look it up or call/text me for an explaination.

Leslie where are you?

Monday, March 29, 2010

Monday March 29, 2010

REST DAY

I am sure most of you have realized that I have other priorities that are outweighing meeting everyday. It has been a very difficult decision, as all of you have made so much progress and I truly enjoy the workout comraderie we have built together, but I will not be having structured classes at 6 PM anymore. What we (mainly Jen) will do is post and/or text you all when she is having a workout herself so that you can join. I will try to do the same, but I have been working out on duty due to time constraints.

With Jury Duty, our work schedules, Jenna's dance class, Shea and Jenna's baseball practices and games, coaching both of them, Jen's schooling and just regular maintainence around the house, the 6 PM meeting is too difficult to facilitate. Dave and I are still working on a lease of the old video store and details of the gym. If you have any questions or concerns please contact me.

As I have said, Jen and I will text you of our workout time so that you may join us as a workout team. I also plan on doing some of the workouts around the lakes. It would be great for all of you to get a bar, some weights, etc. so that you can bring your own equipment to meet for a workout together. I will be glad to assist all of you on where to purchase, making equipment and installing pullup bars for you to continue this program that I strongly believe in. Please let me know if I can be of any help. Workouts will still be posted on the same schedule, 2 on and 1 off. Please text, email or call me for any instruction, questions ect. Please do not hesitate to contact me to work out a time for technique and/or practice. All of this and workouts for now on is together as a team, at a more flexible time for myself.

I have a feeling the comments are going to be brutal. That is OK, this is why we have a comment section. But remember it is about fitness, comraderie and friendship. I am one of you now. Lets keep up the great work and all work on trying to keep us together and finding places and times that will accomadate us all. Thank You for your hard work and dedication and of course your friendship.

Sunday, March 28, 2010

Sunday March 28, 2010

Make Up Day.

3 Rounds
4 Handstand Pushups
8 Ground to Overhead (C&J, Snatch, Ect.)
12 Burpees

Saturday, March 27, 2010

Saturday March 27, 2010

Make Up Day.

Row 5K

Post times for 2K and 5K.

View Previous Times:
Sunday December 27, 2009

Friday, March 26, 2010

Thursday, March 25, 2010

Thursday, March 25, 2010

4 Rounds
400m Run
15 Kettlebell Swings
10 Deadlifts
5 Squat Cleans

View Previous Times:
Friday December 04, 2009

Roster:
Krista, Leslie, Sara, Mike L. and Paul

Times:

Wednesday, March 24, 2010

Wednesday, March 24, 2010

5 rounds
100' Lunges
25 Double Unders (100 singles)
10 Burpees

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Monday February 08, 2010

Tuesday, March 23, 2010

Monday, March 22, 2010

Monday March 22, 2010

4 Rounds
10 Thrusters (75/45)
10 Burpees
10 SDHP (75/45)

25 Double Unders and,

1 Mile Run

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Thursday December 17, 2009

Roster:
Leslie, Krista, Odilia and Jen

Times:

Sunday, March 21, 2010

Sunday March 21, 2010

Make Up Day

150 Kettlebells
Run 200M every time you stop.

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Saturday November 21, 2009

Saturday, March 20, 2010

Saturday March 20, 2010

REST DAY

In the parking lot of the Ramada. Many people watched.



Friday, March 19, 2010

Friday March 19, 2010

21-18-15-12-9-6
100 Foot Lunges
Pullups
Situps

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Saturday January 09, 2010

Thursday, March 18, 2010

Thursday March 18, 2010

10 Thrusters (135/80), 50 Double Unders (200 Singles)
8 Thrusters, 40 DU (160 Singles)
6 Thrusters, 30 DU (120 Singles)
4 Thrusters, 20 DU (80 Singles)
2 Thrusters, 10 DU (40 Singles)

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Tuesday December 08, 2009

Wednesday, March 17, 2010

Wednesday March 17, 2010

REST DAY

5 Thrusters (165#), 1 Muscle Up
4 Thrusters, 2 MU's
3 Thrusters, 3 MU's
2 Thrusters, 4 MU's
1 Thruster, 5 MU's

Khalipa Workout Challenge #8

Tuesday, March 16, 2010

Tuesday March 16, 2010

"Nicole"

AMRAP in 20 Minutes
400M Run
Max Rep Pullups

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Sunday December 13, 2009

Enjoy your Spring Break.

Monday, March 15, 2010

Monday March 15, 2010

3 Rounds
500M Row
21 Kettlebell Swings (35#/53#)
12 Push Press (60#/95#)

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Monday January 11, 2010

Roster:
Krista, Sara, Rachel, Jen and Paul


Times:

Sunday, March 14, 2010

Saturday, March 13, 2010

Saturday March 13, 2010

Make up Day.

Do a previous missed workout or mix in some running, squats, situps and/or burpees.

Friday, March 12, 2010

Friday March 12, 2010

10 Rounds
15 Deadlifts (135#/80#)
15 Pushups

Roster:
Leslie, Krista, Sarah, Kim and Paul


Times:

*note* With baseball starting, both Jenna and Shea will be playing and I will be a coach, there could and will be several days (sometimes whole weeks) that you will have to do something on your own. Its tough but it is important. Jenna has missed both practices this week (tues and fri)and I made a commitment to her, that it won't happen again. I encourage all to get a pullup bar and a few weights to continue this at home. Also next week is Spring Break and there will be no class that week. Enjoy the Spring Break and/or Vacation and STAY ACTIVE.

Thursday, March 11, 2010

Wednesday, March 10, 2010

Wednesday March 10, 2010

"Jackie"

1000M Row
50 Thrusters (45/30)
30 Pullups

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Thursday December 10, 2009

Roster:
Leslie, Krista, Odilia, Sandra, Jen, Mike L. and Paul

Times:

Tuesday, March 9, 2010

Tuesday March 09, 2010

"DT"
5 Rounds
12 Deadlifts
9 Hang Cleans
6 Jerks

View Previous Times:
Monday November 16, 2009

Roster:
Leslie, Krista, Sarah, Odilia, Mike L. and Paul


Times:

Monday, March 8, 2010

Sunday, March 7, 2010

Saturday, March 6, 2010

Saturday March 06, 2010

No Class Today.
Make up Day "or"

5 Rounds
15 Kettlebells
15 Wallballs
200M Run

I have decided that weekends will be Make Up days. You may pick a previous workout that you suck at or that you plain just missed. If you choose something on your own, that is great as well. Just stay active and have fun. Take your family on a hike in the Estrellas, Ride Bikes or Row boats in the lake having a race with your kids. Whatever you do please post your events and how you felt.

Friday, March 5, 2010

Thursday, March 4, 2010

Thursday March 04, 2010

Khalipa Workout #6
5 Rounds
7 Burpee Box Jumps (24"/20")
12 OH Squats (75/45)

Roster:
Krista, Odilia, Kim, Jen, Mike L. and Paul

Times: