CrossFit
Warm-Up / Skills
Burgener
Strength
Power Snatch
2-2-2-2-2-2
Some Snatches and Clean and Jerks at California Strength
Metcon
12 AMRAP
1 Clean & Jerk @75% 1RM
2 Burpees
Every 30 Seconds
8-2-2012 WOD
CrossFit
Strength
1 Arm Snatch
Max Effort
Metcon
35-30-25-20-15-10-5
Double Unders/X3 Singles
Single Arm Alternating Dumbell Snatch
7-26-2012 WOD
CrossFit
Strength
Snatch Balance
2-2-2-2-2
Metcon
10 Minute AMRAP
7 Hang Power Snatch
7 Burpees
Some Tire Flippin’
CF Games Track Triplet – 7/11/2012 WOD
CrossFit
Warm-Up / Skills
Burgener – with a Split Variation
Strength
Split Snatch – Alternating Legs
4-4-4
Metcon
3 Rounds For Time
8 Split Snatches – Alternating Legs
7 Bar Muscle Ups or 14 Chest to Bar Pull Ups
Run 400M
5/29/2012 WOD
Strength:
Power Snatch
2-2-2-2-2
WOD:
5 Rounds
1 Minute AMRAP Burpees
1 Minute AMRAP Power Snatches
1 Minute Rest
Great turnout for “Murph” on Memorial Day. Everyone did a great job fighting through that heat and a tough WOD. Regular schedule resumes on Tuesday.
5/8/2012 WOD
WOD:
Not For Time
1 Snatch Attempt
10 GHD Sit Ups
1 Snatch Attempt
9 GHD Sit Ups
1 Snatch Attempt
8 GHD Sit Ups
Continue to 1 and 1 – Let’s get some PRs on the Snatches today!
We will also be doing the CrossFit for Hope WOD on June 9th – Please register and set your goal for the WOD.
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
4/27/2012 WOD
Strength:
Power Clean
75% X 5, 80% X 5, 85% X 5
WOD:
“Randy”
75 Power Snatches for Time (75lbs.)
*As we grow and more people are entering the Gym, please think back to what it was like when you came in. You probably didn’t know anyone or what you were getting yourself into. We have a great group of people in this gym that are coming in for one reason, and that is to get better. The new people that are entering the gym and signing up are doing that same exact thing. Say hello, introduce yourselves, try to learn something about them and make them feel welcome. In time, they will be busting their asses right alongside of you and you will become better for it. Make the new people feel welcome – if there’s a partner workout grab a new person, show ’em the ropes and help each other out. You choose to come to the gym because it’s fun. Remember that and have fun!
Speaking of fun, after the WOD today Beers at the Box – Come One Come All (BYOB)
4/12/2012 WOD
Great Job with Fran yesterday! You guys all showed up and got your benchmark in. Now, when we hit it again a few months you can see how far you have come in a short period of time. Keep track of your results, your bands, your weight you used and how you felt throughout the WOD so you know how to improve the next time you do it.
One thing we noticed was a lack of encouragement. Not that it wasn’t there, there just wasn’t enough of it. Everyone knows how it feels to grind through a workout. Negative thoughts creep in your head and its between you and them. Sometimes they win and sometimes you can overcome them. When your fellow teammates are there to support you by saying “get one more rep” or “don’t put that bar down” it helps, tremendously. If, for whatever reason, we have to run two heats and you’re in the first one, don’t leave. There is still another heat left to go that needs eyes on them and encouragement to keep going or go harder. We are a team and teammates cheer each other on when they’re tired and pick each other up when they fail. Be vocal, yell if the music is loud, if you see someone resting too long when you know they can get back on the bar sooner, let them know. They will thank you for it later. Let’s make a concious effort to support each other when you see someone tired as shit. Hell, we know we could use the extra push…
Strength:
Power Snatch
2-2-2-2
WOD:
15-12-9-6-3
Power Snatch
Burpee
3/20/2012 WOD
Strength:
Snatch
1-1-1-1-1
WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.