Blog Archives

WOD 11/30/2016

11/29/2016

WOD: 45 Min AMRAP - @ sustainable pace Z2 - NOT RACE PACE - you can talk in full sentences

500 Meter Row
400 Meter Run
50 Double Unders
20 Calorie Air Assault
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Different way to look at how to get better at DU's. I still very much like the Penguin because you're basically getting the same energy expenditure/stimulus as a DU but what he discusses here is something to think about and attempt until you have them.

WOD 11/29/2016

11/29/2016

Lift: Split Jerks - EMOM for 12 Mins @ 60-70% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Shoulder Press - 5 reps @40%, 5 reps @50%, 5 reps @60%, 5 reps @70% (deload)
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Lift: Full Snatch - EMOM for 6 Mins @60%
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WOD: 3 Rounds for time
10 Strict Knee to Elbows
10 Power Snatch - 155/105 Rx+, 95/65 Rx
10 Strict Knee to Elbows
10 Burpees
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Rest approx 10 Mins then: *Only if you can get there early for class or if you have more than the standard hour, do you do this.

3 Rounds NFT - Efficiency
10 Glute Ham Sit Ups
5 Bar Muscle Ups

WOD 11/28/2016

11/27/2016

Lift: Full Snatch - EMOM for 6 Mins @60%*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 5 reps @40%, 5 reps @50%, 5 reps @60 - 70%, 5 reps @70% (deload week)
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Lift: Full Clean and Jerk - EMOM for 6 Mins @60%
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WOD: 3 Rounds
100 Single Unders
50 Double Unders or Penguins
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Bonus: 3 attempts max reps strict pullups and HSPU's
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Extra Credit: 1000 Meter Row

WOD 11/26/2016

11/25/2016

Saturday Class time at 8 AM ---
2 Person Partner Workout: 30 Min AMRAP
Station #1
5 Pull Ups Rx, or 1 Rope Climb Rx+
10 Burpees
15 Air Squats
Station #2
Max Assault Bike Calories --- Partner #1 starts on Station #1 and sets the pace as Partner #2 starts on Station #2 attempting to accumulate as many Calories as possible. Once Partner #1 completes the Triplet they switch Stations and continue on for 30 Mins.
Score = Total Calories + Total Reps

WOD 11/25/2016

11/24/2016

Class times tomorrow at 7, 8 and 9 AM.
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Lift: Power Snatch from knee - Work up to a 1 RM
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WOD: 5 Rounds for time
15 Deadlifts - 135/95 Rx+, 95/65 Rx
12 Hang Power Cleans
9 Front Squats
6 Calorie Assault Bike

Thanksgiving FGB #6

11/23/2016

"6th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. We have the capability of 65 people going at once on this one. If somehow there are more than 65 people...it's only 17 minutes long...we can have a 2nd heat right after the first.
If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.

WOD 11/23/2016

11/22/2016

Lift: Full Snatch - EMOM for 6 Mins @85% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Lift: Full Clean and Jerk - EMOM for 6 Mins @ 85% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Back Squat - 8 x 3 Reps @70% - EMOM
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WOD: “Triple 3”
Row 3000 Meters
300 Double Unders
Run 3 Miles

WOD 11/22/2016

11/21/2016

Strength: Shoulder Press - 1 rep @90%, 1 rep @92.5%, 1 rep @95%
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Lift: Two Arm Dumbbell Press - Find a 3 RM *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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WOD: “Danny” - 20 Min AMRAP
30 Box Jump - 24/20
20 Push Press - 115/75
30 Pull Ups
First posted 4/16/2009

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

WOD 11/21/2016

11/20/2016

Lift: Power Clean - EMOM for 12 Mins @85% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 4 x 8 Reps - go 5 - 10 Lbs heavier than last

WOD: “Assault Repeatability Test”
3 Rounds @ 100% effort
15 Calorie Air Assault Bike
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
10 Burpees
10 Kettlebell Swings 70/53
15 Calorie Air Assault Bike
*rest 12 mins between efforts

WOD 11/19/2016

11/18/2016

Saturday 11/19/2016...no class today. Hosting the CrossFit Gymnastics Trainer Course today and Sunday.