2/29/2013

Alternate Every 30 seconds for 10 minutes:
8 burpees
6 pistols

Rest 3 minutes:

EMOM for 10 minutes:
5 strict hspu
3 bar muscle ups
5 box jumps (30/24)
*did this yesterday every round took about 30 seconds! Stay moving!!

02/27/2013

This week has been rough...mobilize and take the class and get ready for tomorrow!

Post #25

Work on gymnastics for 10 minutes

Post #24

Workout:
9-7-5
Back squat (315)
Power clean (225)

Let's stop the back squat program and just lift.

Lets go for a heavy clean before this!

Post #23

WOD for Thursday:

30 wall balls (20/14)
15 power cleans @ 185/115
30 wall balls
12 power cleans @ 205/135
30 wall balls
9 power cleans @ 225/155

*one bar. You change the weights.

I finished the workout in 8:14...Pat was around 8:40ish!

Something to shoot for!!

Post #22

Acquire 50 kettlebell snatches (53/36)

Post #21

3 sets not for time:

30 sec L sit
50 double unders
10 strict hspu or 15 kipping

Post #20

WOD:

AMRAP in 3 minutes of:
7 burpees
7 pull ups
Rest 90 seconds

Repeat for 6 rounds!

Post #19

Continue back squat program.

WOD:
15-12-9-6-3-6-9-12-15
Hang power snatches (95/65)
Pull ups

Post #18

Enjoy today guys. You worked hard yesterday.

Mobilize and work on anything you think you need to work on. I can emphasize mobility enough. I use to never do it. I hated it. However I made a commitment to it and since I have been doing it I have seen huge gains. Just saying. Make a commitment to it and you will see huge gains!

Post #17

WOD for tomorrow.

Continue squat program....

EMOM for 20 minutes. Alternating minutes:

15 push jerks (155/115)
15 kettlebell swings (70/53)

I want everybody to watch this video. Stumbled upon it last night. The first 15 seconds and last minute of the video says it all. "Earn It."

http://youtu.be/x5xXsdWRaFw

Post #16

3x 10 weighted good morning. 95 is the heaviest I want guys to go. Ladies 65.

Mobilize!!!!

Post #15

Homework:
Practice rope climbs for 7 minutes.
Muscle up work.
50 pistols for time

Post #14

Continue back squat program.

EMOM for 7 minutes: 5 power cleans at (225/155)

WOD: 20 front squats (205/135) take it from the ground
30 box jumps (30/24)
40 kbs (1.5/1 pood)
50 wall balls (20/14)

*workout should take around 6 minutes.

Post #13

Guys if there is anything you want me to do better. Let me know. Email me at garret@norcalcrossfit.com. Open to suggestions.

Homework for tomorrow:

3x10 sot presses (45/35)
Work on any weakness for a minimum of 15 minutes.

Post #12

Continue your back squat program...add a total of 5 lbs.

Mobilize

WOD:
25 HSPU
50 Toes 2 Bar
800 Meter run
75 push presses at (75/45)
150 double unders

Post #11

I hope everyone had a great weekend.

Homework for tomorrow:

3 sets of 6 glute ham raises on the GHD. If you don't know what these are YouTube them!

Acquire 60 seconds on the L sit hold.