Thursday, 5/25

Thursday, 5/25

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long — one minute in remembrance of each hero. The rep scheme is 8-6-11 — the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout, you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“31 Heroes”
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Wednesday, 5/24

Wednesday, 5/24

The 9am class with visitors Keena, Lolly and Rod. Thanks for stopping by!

I. Warm-up

Coach’s choice

II. Lifting

Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: AMRAP @ 90%

III. WOD

“Baseline”
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.

Tuesday, 5/23

Tuesday, 5/23

Did you know that we offer restorative yoga every Sunday from 3:30-4:30pm? Come join us for relaxation and get prepped for the week.

I. Warm-up

Coach’s choice

II. Lifting

Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: AMRAP @ 90%

III. WOD

AMRAP 12
9 Power Cleans (135/95)
9 Toes to Bar
6 Power Snatches (135/95)
6 Chest to bar pull-ups

IV. Optional

Flight Training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

Monday, 5/22

Monday, 5/22

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 3 reps @ 70%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: AMRAP @ 90%

III. WOD

3 rounds for time of:
•Row 250 meters
•65-lb. squat snatches, 12 reps
•21 push-ups

IV. Optional

10 legless (pike position) rope ascents for time or rope climb practice.

Memorial Weekend Schedule

The gym will be closed Saturday, 5/27 – Sunday, 5/28 for the California Regionals in Del Mar, CA. We are so very excited to be down there to support our own Julian Martinez, who placed 11th in the SoCal Region.

On Memorial Day, Monday, 5/29, we will be holding one workout at 10am. The WOD will be “Murph” in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.