2 fast

9am crew throwin down!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 1RM – set your baseline!

B. 2 rounds for time:
45 burpees
35 power cleans (135/95)
25 toes to bar

 

 

CSPORT

A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists

A. :40 at each x 4 rounds (8 min total)
KBDL high pull
Goblet squats
Plank

B. :40 at each x 4 rounds (8 min total)
Weighted sit ups
Jump rope
Curl to press

C. 3 rounds:
30 cals bike or rower
30 box jumps
30 pull ups

Scout team

Pullups after dark.

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 10 rds for time
6 HSPUs
12 walking lunges
24 DUs (use your Scout rope if available)

B. 3 sets
15 ext band rotation ea side
30s battle rope outside circles
16 SL biceps curls @ 3031 (8 on each foot)

 

 

CSPORT

A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists

B. For time:
Block run
50 wall balls
50 box jumps
50 Body rows/pull ups
800m run
50 KBS
50 no push up burpees
50 cal bike
Block Run

chest day

Little lifting throwback.

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

1RM week!

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 1RM – set your baseline!

B. 3 rounds for time:

30 pullups
40 cal row or assault bike
50 air squats

 

 

CSPORT

A. 80/60 cal bike or row
*at the start and every 2 min, complete 7 burpees
*10 min cap

B. 30 min running clock
each of the triplets is a 10 min AMRAP
begin each triplet with 400m run buy in
no rest between triplets

10 Push ups
10 lunges per leg
:45 plank

10 weighted squats
10 weighted step ups
10 push press

25 sit ups
10 SA row each side
10 back ext

Load up

The showdown!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

1RM week!

S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 1RM

*we will use this number as your baseline for the next 6 weeks

B. 4 rounds, each for time:

20 GHD situps
400m run
15 burpees
*rest 2 min

 

 

CSPORT

A. Against 10 min clock
complete as many reps of:
Burpees: 15, 12, 9, 6, 3
Goblet sq 15, 12, 9, 6, 3
Run 100m every round
*if you finish in under 10 min, you get extra rest!

B. Against 10 min clock
complete as many reps of:
KB high pull 15, 12, 9, 6, 3
ab wheels 15, 12, 9, 6, 3
Row 150m each round

C. AMRAP in 20 min
block run buy in
+
AMRAP w time remaining:
10 bench press
15 side bends each side
20 KBS
30 sit ups
40 Lunges, 20 per leg

Lumberjack 20

Chelsea’s new training buddy!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

CROSSFIT (Veteran’s Day Hero WOD)

Hero “Lumberjack 20”

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (50/35)
Run 400m

 

 

CSPORT

A. As a warm up
AMRAP in 5 min
10 halo each way
5 HR push ups
5 rev. lunge to glute activation per leg
100m row

B. Hero Work out
LUMBERJACK 20
20 Deadlifts
400 meter Run
20 Kettlebell Swings
400 meter Run
20 Overhead Squats
400 meter Run
20 Burpees
400 meter Run
20 pull ups
400 meter Run
20 Box Jumps
400 meter Run
20 Dumbbell Squat Cleans
400 meter Run

over under

A rare sumo high pull sighting!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 5 rounds for time

20 KB snatches
30 lunges
60 DUs

B. AMRAP in 5 min

20 abmat situps
10 ab wheel reps

 

 

CSPORT

A. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left
20 curls
:30 DB “gun hold”
15 sit ups
10 cals (bike or row)

B. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left:
20 Lunges 10/10
15 box jumps
10 ab wheels
10 cals (bike or row)

C. 5 min to accumulate as much of a plank as possible
*each break, complete 5 burpees then continue in plank

20.5

True friends.

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

20.5

For time, partitioned any how:

40 MUs

80 cal row

120 wall balls (20/14, 10ft/9ft)

*20 min cap

 

 

CSPORT

A. For time:
40 pull ups
80 cal row
120 wall balls
*partition reps any way.

B. 30-20-10
Side bends per side
Sit ups
1 min plank each round
200m run each round

load management

Morning crew doing work!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 1 power snatch + 1 hang snatch + 1 full snatch EMOM for 10 min
*technique/movement focused

B. AMRAP in 20 min:

400m run
30 light KBS
20 HR pushups
10 ball slams or sandbag G2S

 

 

CSPORT

A. 1 min @ each x 3 rounds:
weighted sit ups
KBS
jump rope

B. 15, 12, 9, 6, 3
SA row each arm
Ab wheels
200m run each round

C. 15, 12, 9, 6, 3
Pull ups
wall balls
200m row each round

D. 3 rounds
15 barbell curls
15 tri ext.
1 min plank

Fight gone time

Still lungin’

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 3 rounds for time:

25 wall balls (20/14, 10ft/9ft)
25 SDHP (75/45)
25 box jumps (20″)
25 push press (75/45)
25 cal row

B. Tabata Abmat situps x 8 rds

 

 

CSPORT

A. AMRAP in 10 min
Alt. DB bench press x 10 each side
10 push ups
10 cal bike

B. AMRAP in 10 min
10 push up to renegade row
10 RDL
200m row

C. AMRAP in 20 min
400m run
1 min plank
15 GHD sit ups
15 KB high pull

Triples alley

Lunge time!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. back squat: 4 x 8; rest 2-3 min

B. AMRAP in 15 min:
15 OHS (95/65)
15 burpees
15 T2B

 

 

CSPORT

A. AMRAP in 15 min
5 ab wheels
10 push ups
15 air squats
*at the start, and every 5 min, complete 1 lap farmer carry

B. AMRAP in 15 min
5 box jumps
10 wall balls
15 situps
*at the start, and every 5 min, complete 200m run

C. For total reps
4 min bike or row, for max meters
3 min devils press
2 min plank
1 min burpees