Friday 05.29.2015

Front Squat Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

Use 90% of your 1RM

GP WOD:
2 Rounds
15 Hang Power Cleans 125/85#
30 Box step ups 20/24″
60 Lateral bar hops
Open WOD:
2 Rounds
15 Hang Power Cleans 175/115#
30 Pistols
60 Double unders

This is the last week of Regionals Competition. Who will make up roster of the final athletes going on to The CrossFit Games?

Thursday 05.28.2015

10 mins to establish 1 RM jerk
(Push jerk or Split jerk)
From the rack

GP WOD:
15 Thrusters 95/65
6 Rope Climbs 15′ or 12 rope pulls
12 Thrustes 95/65
4 Rope Climbs 15′ or 8 rope pulls
9 Thrusters 95/65
2 Rope Climbs 15′ or 4 rope pulls
*Reminder to wear long socks or shin guards for the rope climbs

Open WOD:
“Tommy V”
21 Thrusters 115/75
12 Rope climbs 15′
15 Thrusters 115/75
9 Rope climbs 115/75
9 Thrusters 115/75
6 Rope climbs 15′
* Reminder to wear long socks or shin guards for the rope climbs

rock-guards

 

Catch up on Week 2 Regional Highlights

Wednesday 05.27.2015

Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

Use 5# more than the last cycle to calculate your 90%

GP WOD:
21-15-9
KB Swings 53/36#
Box jumps 24/20″
Sit up

Open WOD:
21-15-9
KB Swings 72/53#
Box jumps 30/24″
GHD Sit up

Tuesday 05.26.2015

Back Squat Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%

GP WOD:
3 RFT
10 Power Snatch 85/60#
20 knee ups
5 burpees each time you break
( A break is dropping the barbell, taking your hands off the barbell or dropping from the pull up bar)
Open WOD:
3 RFT
10 Power Snatch 115/75#
20 Toes to bar
5 burpees each time you break
( A break is dropping the barbell, taking your hands off the barbell or dropping from the pull up bar)

We had a great day at the gym on Memorial Day!  We had 53 people do Murph at 10 and 11 am.  What a great showing for a long and grueling workout.  And then we had an even better turnout for the BBQ and some amazing food.

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Memorial Day Monday 05.25.2015

Murph-WOD-v2

 

Classes will be at 10 and 11 am.  The gym will open at 9:30 to start warming up.  We sill start the workout as close to 10 am as possible to give you as much time as possible for the workout.

We will light the Barbecue at 1 pm.

Classes will be at 10 and 11 am.  The gym will open at 9:30 to start warming up.  We sill start the workout as close to 10 am as possible to give you as much time as possible for the workout.

We will light the Barbecue at 1 pm.

 

Saturday 05.23.2015

REMINDER: There is no 9 am class. Classes are 10 and 11 am.
Please be on your best behavior for our guest coach Michele.

GP WOD:
1000m row
50 OHS 85/55#
200 lateral bar hops
50 shoulder to OH 85/55#
1000m run

Open WOD:
1000m row
50 OHS 115/75#
200 double unders
50 shoulder to OH 115/75#
1000m run

Friday 05.22.2015

Schedule Reminder: There is No 7 pm class tonight.

Bench Press 1’s Week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
Death by:
KB Swings 53/36
Goblet Squats 53/36#
Open WOD:
Death by:
KB Swings 72/53
Goblet Squats 72/53#

Preview of the California Regional.

Thursday 05.21.2015

Deadlift 1’s Week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
9-7-5
Strict pull-ups
Strict ring dip
Cleans 135/95#

Open WOD:
9-7-5
Muscle ups
Cleans 185/135#

Memorial Day Holiday Weekend Schedule
Friday: 6,7 am, 12 pm, 6 pm.  There will be NO 7 pm class.
Saturday: 10 and 11 am.  There will be NO 9 am class.
Sunday: Closed.  There will be NO open floor.
Monday: Memorial Day 10 and 11 am “Murph”, 1 pm BBQ until whenever.

Wednesday 05.20.2015

Press 1’s Week
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%

GP WOD:
3 RFT
500m run
20 Wallballs 20/14# 10’/9′
20 Abmat Sit ups
Open WOD:
3 RFT
500m run
20 Wallballs 20/14# 10’/10′
20 GHD Sit ups

Tuesday 05.19.2015

EMO2M for 10 minutes
1 Hang Power snatch
1 Hang Squat snatch
2 OHS

GP and Open Wod
Fran for Nepal

21-15-9
Thrusters 95/65#
Pull ups

Please click the link above to sign up for the Nepal Fundraiser.  It is $5 entry fee and all proceeds will go directly to the charity.

nepal-3