Friday 1.19.18

Happy Birthday Ed Wong!

@ 0:00
30 Double Unders
20 Toes to Bar
10 Squat Clean 135/95#
@4:00
30 Double Unders
20 Toes to Bar
8 Squat Clean 185/125# 
@8:00
30 Double Unders
20 Toes to Bar
6 Squat Clean 225/155# 
@12:00
30 Double Unders
20 Toes to Bar
4 Squat Clean 275/175#

MAX REPS Strict HSPU after each round (Stop at 25)

Alpha

5 Rounds
Bike 1000m
ME DB Z - Press

Thursday 1.18.18

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE

Alpha

Back Rack Walking Lunge
5x5 each side HAP

Wednesday 1.17.18

Happy Birthday Phyllis!

10 Rounds
Every 2:30
10 OH Walking Lunges 45/35#
10 Front Rack DB Squat 50/35#
10 Burpee Box Jump Over 24/20”


Core Accessory: 10x 0:15 3 Position Plank; Rest 0:15 sec


Alpha
DB Powell Raise 4x8-10 @ 2020

Tuesday 1.16.18

10 Min to Establish Heaviest 2 Rep Front Squat


Use established 2 rep as first set for “Part B”


Every 2 min x 5 (10 min)
3 Deadlift
2 Hang Power Clean
1 Jerk
Build each set


“DT”
12 Deadlift 155/105#
9 Hang Power Clean
6 Push Jerk

Alpha
Row 55 calories x 4; Perform 3 sets of 8 pushups at a “resting rate” before returning to rowing. Row should
be done at a near maximal effort.

Monday 1.15.18

“Kellen Helly”
400m run
30 Wall Ball 20/14#
30 Box Jumps 24/20”
400m run
21 KBS 53/35#
12 Pull Ups
400m run
21 KBS 53/35#
12 Pull Ups
400m run
Wall Ball 20/14#
30 Box Jumps

Box Bulletin
**Save the Dates**
Wednesday, Jan 24 - Bring a Friend Day
Saturday, Jan 27 - Spikeball Tournament
Saturday, February 10 - CFR Women Sunrise Hike
Thursday, February 22 - 2018 CrossFit Open

Saturday 1.13.18

Hi Hang Power Clean + Mid Hang Power Clean + 2 Front Squat
Take 20-25 minutes to build to a heavy/challenging complex


In teams of 3:
AMRAP 25
Run 500m
100 Deadlift 135/95#
Run 400m
80 Hang Power Clean 135/95#
Run 300m
60 Front Squat 135/95#
Run 200m
40 Shoulder to Overhead 135/95#
Run 100m
20 Cluster 135/95#


Laps:
500 – El Monte to nursing then back
400 – El Monte
300 – Building Lap + Nursing
200 – Building Lap
100 – Nursing Home


Alpha
For Time:
30 Bar Muscle Up

Friday 1.12.18

“The Grunt”

Compete 10 Man Makers 50/35#
Then:
4 Rounds
Sled Drag*
Sandbag Carry 100m **
Farmer’s Carry 200m, 53/35#
*Sled Drag goes to McCulloch & back
**Sandbag must be hugged in front of the body
Sled Drag, Sandbag carry & Farmers can be done in any order, but all 3 must be done before performing the next round.


Alpha

5 Rounds
Bike 1000m
ME Dumbbell Z - Press

Thursday 1.11.18

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE

Alpha

Back Rack Walking Lunge
5x5 each side HAP

Wednesday 1.10.18

Bring a Friend Day!

“Open 15.4”
Complete as many reps as possible in 8 min:
3 HSPU
3 Clean 185/125#
6 HSPU
3 Clean
9 HSPU
3 Cleans
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
21 HSPU
9 Clean
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

@16:00
AMRAP 9
15 Toes to Bar
10 Box Step Overs
5 Cal Ski Erg


Alpha
DB Powell Raise 4x8-10 @ 2020

Tuesday 1.9.18

5 Sets:
5 Candlesticks
5 Strict TTB or Controlled V-Up
10 Hollow Rocks or 0:30 Hollow Hold

Stiff Legged Deadlift 20RM

AMRAP 4 MIN
400m Row
50’ DB Front Rack Lunge 50/35#
Remaining time AMRAP burpees (scored)
Rest 4 min; Repeat 1x.

Alpha
A. Snatch Balance+ OHS 1-1-1-1-1
B. Donkey Kicks 5x10 reps, rest 1-2 mins between sets