smooth sailing

Recovery mode activate.

 

 

 

CROSSFIT

A.  10 down to 1 rep rounds for time:

  • strict pullups
  • ab wheel

B. AMRAP in 15 min:

  • 30 UB double-unders
  • 3 power cleans (185/125)

 

 

CSPORT

A.  4 sets:
10 bench press
10 DB split squats ea. side (rear leg on riser)

B. 30-20-10
Thrusters
GHD sit ups
KBS
Renegade rows
400m run each round

 

Deadliest catch

It’s monday, let’s work!

 

 

CROSSFIT

A.  bench press: 5 x 8 @ ~ 75%; rest 3-4 min

B.  3 rounds for time:

  • 400m run
  • 20 box jumps (24/20)
  • 10 deadlifts (315/225)

 

 

CSPORT

A. 4 rounds for quality
5 supermans
10 mtn climbers
5 OHS w/PVC

B. 2 rounds of:
5 min on; 1 min off between couplets
reps: 1, 1, 2, 2, 3, 3…

box jumps
KB swings

ball slam
burpees

pullups
Wall Balls

Wonder twin power

Teva beating up on 18.1.

 

 

CROSSFIT

Partner Saturday!

For time in teams of 2:

  • 1k row (500m ea)
  • 100 thrusters (50 ea, 95/65)
  • 400 double unders (split work as desired)
  • 100 lateral bar hopping burpees (50 ea)
  • big block run (together)

 

 

CSPORT

A. 3 rounds:
2 min cardio of choice
2 min plank
1 min weighted step ups
1 min burpees

B. 3 rounds for time
400m run
15 seated OH press
15 strict chinups (sup. grip)
30 sit ups
30 lunges

climb aboard

Cookin up some new colors.

 

CROSSFIT

A. 2 rounds for quality, 15 sec rest between each:

  • 45 sec slow tempo strict T2B
  • 45 sec hollow rock
  • 45 sec level changes

B.  4 rounds for time:

  • 4 rope climbs
  • 8 wall climbs
  • 12 pistols (6 ea. side, alternating)

 

 

CSPORT

A. 15, 12, 9, 6, 3
thrusters
no-pushup burpees

B. 15, 12, 9, 6, 3
ab wheels
HR pushups

C. 15, 12, 9, 6, 3
KBS
box jumps

D. 15, 12, 9, 6, 3
pull ups
200m run each round

 

 

Trippin out

New Tees in the house!  …more styles where these came from too.

 

 

CROSSFIT

AMRAP in 20 min:

  • 10 triple unders
  • 15 ring dips
  • 20 KBS (70/53)
  • 25 UB air squats

 

 

CSPORT

A. Every 2 min, run 200m
*Plank hold for the remainder of the 2 min interval; x 3 sets (6 min)

B. 40-30-20-10
Push ups
Box jumps
Goblet squats
Sit ups

C. 3 sets:
10-15 DB skull crushers
10-15 dips

 

 

Cleaning house

Movie night!

 

 

 

CROSSFIT

3 rounds for time:

  • 1200m run
  • 30 power snatches (85/55)
  • 30 GHD situps

 

 

 

CSPORT

400m run
25 box jumps
25 KBS
25 push ups
25 weighted sit ups
25 thrusters
25 ab wheels
50 lunges
50 DUs
800m row/40 cal bike

A. AMRAP in 5 min; rest 1 min
B. AMRAP in 7 min; rest 2 min
C. AMRAP in 10 min; rest 3 min
D. 1 round for time
*Start at the beginning each time (400m run)

bar talk

Coach Jeremy taking on 18.5

 

 

CROSSFIT

5 rounds, each for time:

  • 10 power cleans (135/95)
  • 8 front squats (135/95)
  • 6 push jerks (135/95)
  • 10 no-pushup burpee box jump overs

*rest 4 min bt rounds

 

 

CSPORT

A. Against a 4 min clock:
Row/Run 400m
AMRAP wall balls with time left
rest 1 min; x 2 sets

B. Against a 4 min clock:
Row/Row 400m
AMRAP burpees with time left
rest 1 min; x 2 sets

C. 21-15-9
Cal bike
KBS

 

hanger 100

That 18.1 feeling.

 

**Announcements**

  • OPEN WRAP:  Congrats to everyone who participated in the 2018 OPEN.  We had over 50 people sign up and many of you persevered and posted a workout score every week, which is not an easy feat by any means.  If you’re one of those people, you earned yourself a free shirt!   You can choose your favorite on our site, then check in with Steven and let him know which one you’d like!  And speaking of Steven… Congrats to him on a ridiculous performance this year.  Finishing in 84th overall on the west coast makes him our highest placing male athlete!  In second place, making a bit of a comeback this year, was Joey Warren himself, proving once again that when he doesn’t have to move anything too heavy, he’s kinda fast.  For those of you who weren’t around, Joey was a CF Games athlete in 2009, ’10, & ’12, when the Games were still in CA and Reebok was the new kid on the block.   On the ladies side, we had TWO athletes crush it all the way through to the next round… Darcie was downright dominant, finished in 1st place in the gym on each event except 18.2A, when Nicole, who also once again had an amazing Open, edged her out for first with a beastmode clean 1RM.  But with her overall killer performance, Darcie finished 176th in the world for women 40-44 and will be moving on to the next round. And finally (drum roll please) once again, our highest placing athlete by age division, and CrossFit Games veteran, Jody, finished in 23rd place in the WORLD in her division and also earned herself a spot in next month’s age group qualifier.  Congrats to Jody and Darcie!  Can’t wait to see you ladies battle for a CF Games appearance!  And congrats once again to everyone who participated.  Until next year!

 

 

CROSSFIT

A.  back squat: 10-10-10; rest 3-4 min

B. 5 rounds for time:

  • 30-25-20-15-10 pullups
  • 400m run

 

 

CSPORT

A. 3 rounds:
1 min alt. step ups
1 min sit ups
1 min thrusters
1 min knees 2 elbows
1 min rest

B. 3 rounds
400m run
30 pushups
20 body rows
10 no-pushup burpees

Happy Easter

See you out there.

 

 

**Announcements**

  • WE WILL BE CLOSED TODAY FOR EASTER SUNDAY. Have a great holiday!
  • OPEN WRAP:  Congrats to everyone who participated in the 2018 OPEN.  We had over 50 people sign up and many of you persevered and posted a workout score every week, which is not an easy feat by any means.  If you’re one of those people, you earned yourself a free shirt!   You can choose your favorite on our site, then check in with Steven and let him know which one you’d like!  And speaking of Steven… Congrats to him on a ridiculous performance this year.  Finishing in 84th overall on the west coast makes him our highest placing male athlete!  In second place, making a bit of a comeback this year, was Joey Warren himself, proving once again that when he doesn’t have to move anything too heavy, he’s kinda fast.  For those of you who weren’t around, Joey was a CF Games athlete in 2009, ’10, & ’12, when the Games were still in CA and Reebok was the new kid on the block.   On the ladies side, we had TWO athletes crush it all the way through to the next round… Darcie was downright dominant, finished in 1st place in the gym on each event except 18.2A, when Nicole, who also once again had an amazing Open, edged her out for first with a beastmode clean 1RM.  But with her overall killer performance, Darcie finished 176th in the world for women 40-44 and will be moving on to the next round. And finally (drum roll please) once again, our highest placing athlete by age division, and CrossFit Games veteran, Jody, finished in 23rd place in the WORLD in her division and also earned herself a spot in next month’s age group qualifier.  Congrats to Jody and Darcie!  Can’t wait to see you ladies battle for a CF Games appearance!  And congrats once again to everyone who participated.  Until next year!

 

 

CLOSED TODAY.  HAPPY EASTER!