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.