Sunday 3/1/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).



Saturday 2/28/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

WOD: For time

Partner WOD: For time
Partners share reps but double-unders are done individually.

20x HSPU
40x DB Shoulder to OH (m:35#/f:20#)
50x Double-unders
60x V-ups
70x Russian Twists w/ Medball
50x Double-unders
80x Jumping squats
90x Goblet squats (m:55#/f:35#)
50x Double-unders

Friday 2/27/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Snatch – Heavy Single

WOD: Open 15.1 & 15.1a

Workout 15.1:
Complete as many rounds and reps as
possible in 9 minutes of:
15x Toes-to-bars (Scaled knee raises)
10x Deadlifts (Rx’d m:115# / f:75#) (Scaled & Teen m:85# / f:55#)
5x Snatches

then

Workout 15.1a:
1-rep-max clean and jerk
6-minute time cap



Thursday 2/26/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm).



Wednesday 2/25/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals

Strength: Back Squat– 4×3 (60%-65%-70%-80%)

WOD: 6 Rounds of

400m Sprints at the top of every 3 minutes.

Log time every round to get an average.

Tuesday 2/24/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength: Snatch Pull – 3×3 (90%-95%-105% of 1RM Snatch)

WOD: For time

50x DU
21x Burpee T2B
50x DU
15x Burpee T2B
50x DU
9x Burpee T2B
50x DU

(null)

Monday 2/23/2015

Announcements:

  • CrossFit Games Open Open starts Feb 26!!
    This is the last week to sign-up! March 2 @ 5pm PST is the hard deadline where you must register and submit 15.1. This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Hang Power Snatch – 4×3 (60%-65%-65%-70% of Snatch)

WOD: AMRAP in 12 minutes

Buy-in with 1k row then AMRAP of

6x Hang Power Snatches (m:115#/f:75#)
3x Muscle-ups (mod. 9 CTB)

within the remaining 12 minutes.

(null)

Sunday 2/22/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

(null)

Saturday 2/21/2015

Announcements:

  • Schedule change – Box will be closed this Saturday, February 21.
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Box Closed today.

(null)

Friday 2/20/2015

Announcements:

  • Schedule change:
    No 6:30pm or 7pm sessions on Friday, February 20.
    Box will be closed on Saturday, February 21.

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength: Hang Snatch – 3@50%-3@55%-3@60%-3@65%-3@70% of 1RM Snatch

WOD: 5 Rounds for time

3x Snatch complex (m:115#/f:75#);
(Cannot drop bar. 5 wall ball penalty if dropped)
-Snatch Deadlift
-Snatch High-Pull
-Hang Power Snatch
-Overhead squat
-Hang snatch
400m run

(null)