Thursday, 6/8

Thursday, 6/8

I. Warm-up

Coach’s choice!

II. Lifting

Clean & Jerk for load:
#1: 1 rep @ 100%

III. WOD

AMRAP 14
12 1-Arm snatches
9 Toes to bar
6 Pull-ups

Wednesday, 6/7

Wednesday, 6/7

Coach Potato giving new member Layla some tips on bracing her core for Turkish get-ups.

I. Warm-up

Coach’s choice!

II. Lifting

Push press for load:
5 x 5

III. WOD

Workout of the Day
5 RFT
20 wallball shots (20/14)
10 Deadlifts (225/155)

Competitors
5 RFT
20 wallball shots (30/20)
10 Deadlifts (315/215)

IV. Optional

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

Tuesday, 6/6

Tuesday, 6/6

Neptune aka “Tuna” showin’ the boys how to downward dog.

I. Warm-up

Coach’s choice!

II. Lifting

Back squat for load
5 x 5

III. WOD

EMOM for as long as possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

The minimum amount of work is 5 rounds, but your score is how many you get unbroken.

Julian: NO!

IV. Optional

Plyometric Training
EMOM 4
8 Depth jumps

EMOM 4
4 box jump overs
24” – 30” – 24” – 30”

Monday, 6/5

Monday, 6/5

I. Warm-up

Coach’s choice!

II. Lifting

Snatch for load:
#1: 1 rep @ 100%

25 minutes to work up to 1 rep max snatch

III. WOD

EMOM 7 at 65 – 70% of your Clean & Jerk Max

Unbroken Hang Squat Cleans (HSC) and jerks. If you break the WOD is done for scoring purposes, but keep working for the rest of the seven minutes. Note round that you broke on in the score, and the total number of rounds in a the notes.

Min 1: 7 HSC + 1 Jerk
Min 2: 6 HSC + 2 Jerks
Min 3: 5 HSC + 3 Jerks
Min 4: 4 HSC + 4 Jerks
Min 5: 3 HSC + 5 Jerks
Min 6: 2 HSC + 6 Jerks
Min 7: 1 HSC + 7 Jerks

IV. Optional

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

Friday, 6/2

Friday, 6/2

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat for load:
#1: 1 rep

20 minutes to work up to 1 rep max back squat.

III. WOD

3 Rounds for Time:
7 Thrusters (115/85)
15 Chest-to-bar pull-ups
10 Power Snatches (115/85)

Thursday, 6/1

Thursday, 6/1

New tanks are in! They are limited edition, so once they’re gone, they’re gone FOR-EV-ER…

I. Warm-up

Coach’s choice!

II. WOD

“Filthy Fifty”
• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

Wednesday, 5/31

Wednesday, 5/31

Julian Martinez this past weekend at the CrossFit Games California Regionals 2017.

I. Warm-up

Coach’s choice!

II. Lifting

Bench Press for load:
#1: 1 rep

20 minutes to work up to a heavy single.

III. WOD

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

IV. Optional

“5 of 9”

EMOM 5
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in “5 of 9” comes from the 9 reps of each exercise.

Tuesday, 5/30

Tuesday, 5/30

I. Warm-up

Coach’s choice!

II. WOD

“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air squats

III. Optional

2 mile max effort run.

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift for load:
#1: 1 rep

35 minutes to work up to 1 rep max deadlift.

III. WOD

“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

IV. Optional

Row 5k

Monday, 5/29 – Memorial Day

Monday, 5/29 – Memorial Day

We will be holding only one class today at 10am. All are welcome to join as we honor Navy Lieutenant Michael Murphy.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.