Friday, October 31

holloween-cody

HAPPY HALLOWEEN!  PARTY ALL DAY AT THE GYM!  WEAR A COSTUME AND PARTICIPATE IN A FUN AND SPOOOOOKY WOD.  TAILGATE WITH THE REST OF THE ZOMBIES AFTER THE 5:30PM CLASS THIS EVENING.

Lift:

Thruster 9 sets of 2 at 60% of 1 rep max 1 set each minute

 

WOD

“The All Hallow’s Eve Chipper”

 

For time:

31 Burn off the candy “calories” Row

31 “Dead” Hang Pull-ups

31 Kettle “brew” swings 1.5/1 pood

31 Coffin Jumps (box jumps) 24”/20”

31 Thrusters (95/65lbs)

31 “Boo”pees (yep, burpees)

31 “Deadly” lifts (bodyweight- add weight to your thruster bar)

 

L1- choose weight and modifications (jumping pull-ups or negatives)
L2- Rx’d
L3- DOULBE UP THE REPS AND DO IT WITH BUDDY

Thursday, October 30

martha

PUT ON YOUR BEST HALLOWEEN COSTUME AND WOD WITH US TOMORROW!  ENJOY JAMMING TO YOUR FAVORITE HALLOWEEN MUSIC WHILE DOING A CHIPPER THAT COULD POSSIBLY BE FROM H.E. DOUBLE HOCKEY STICKS!  WE WILL BE HAVING AN INFORMAL TAILGATER AFTER THE 5:30 PM CLASS.  BRING A DISH TO SHARE AND YOUR FAVORITE BEVERAGE.  

Lift:

Snatch Grip Deadlift 5-5-5 65%-75%-85% of 1 rep max snatch

 

WOD

Four rounds for time of :

Run 400 meters

2 Rope climbs

 

L1- choose modifications

L2- Rx’d with feet okay

L3- No feet on rope climbs

Wednesday, October 29

richt

THE FINAL DAY TO BRING IN GOODIES FOR OUR SOCAL TROOPS ON DEPLOYMENT WILL BE TOMORROW THURSDAY OCT 30TH!  ANY NON-PERISHABLE SNACKS OR GOODIES WOULD BE APPRECIATED!

Lift

Bench
5×65%, 5×75%, 5×85%

 

WOD

Seven rounds for time of:

2 Overhead Squats

4 Ring Dips

6 Pistols

 

L1- choose weight and modifications

L2- 135/95lbs, strict ring dips

L3- 155/115, strict ring dips

 

Tuesday, October 28

boxstep5

This Friday, get ready for a spooky fun workout!  Come to any class in your best Halloween costume for a fun chipper that can either be done with a buddy or solo!  We will also be having an informal tailgate party after the 5:30pm WOD on Friday.  Bring your favorite “brew” or dish to share with the other Zombies!

Lift:

Power Clean
3-3-3-2-2-2-1-1-1

 

WOD

AMRAP 12 Minutes:

5 Hang Power Clean

7 Toes to Bar

9 Push-ups

 

L1- choose weight
L2- 135/95lbs
L3- 155/105lbs

 

Monday, October 27

coreypullig
Corey Pullig a JAG with the US Navy got a bit creative so that he can CrossFit while on his deployment. Send us your austere location and we will post it to our site!

Lift:

Back Squat
5×65%
5×75%
5×85%

WOD

For time:

21 back squats

42 sit-ups

15 back squats

30 sit-ups

9 back squats

18 sit-ups

 

L1- choose weight/abmat sit-ups

L2- 135/95 and GHD sit-ups

L3- 225/155 and GHD sit-ups

Friday, October 24

snatch1

Wear your PINK today!  We are doing “Grace” in honor of Breast Cancer Awareness month!  Log on to www.barbellsforboobs.org to donate or buy a t-shirt!

Saturday Workouts at the Gym:
0800 – Olympic Lifting skills.  Develop your Olympic Weightlifting skills.  All levels welcome!
0900 – Team Workout.  Grab a buddy or two or three and join us for a great team building workout.  All levels welcome!  No buddy?  We will find one for you, too.
1000 – Weekend Warriors FREE to the public!  All levels welcome.
“Grace”

30 Clean and Jerks for time. (power clean is allowed)

 

L1- choose weight

L2- 135/95lbs

L3- Heavy Grace 155/105lbs

Thursday, October 23

wallball

Get pumped for tomorrow as we hit “Grace” and breast cancer hard!  Prepare your best pink outfit (you too guys!) and get ready to clean and jerk for time!  To donate or buy a Barbells for Boobs t-shirt visit www.barbellsforboobs.org.

For time

50 Overhead squats

50 KB swings

50 Air Squats

Run 400m

50 Push-ups

50 Sit-ups

50 Walking lunge steps

 

L1- choose weights/mods

L2- (65lbs/45lbs)/ 1 pood/0.5 pood

L3- (95lbs/65lbs) (1.5/1 pood)