Thursday August 3, 2017

Posted on Aug 2, 2017 | 0 comments

 

WOD 1:

4 Rounds for time

400 m Run

30 Kettllebell Swings 53/35

20 Burpees

 

WOD 2:

5 Rounds for time

18 Cal Row

15 Wall Balls 20/14

12 Burpees

 

Back Squat

8-8-8

*Use the heaviest weight you can for each set

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Wednesday August 2, 2017

Posted on Aug 1, 2017 | 0 comments

 

Strength:

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

WOD:

Complete as many rounds as possible in 15 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

5 Pull-ups

10 Push-ups

15 Air Squats

4 Squat Cleans, 185/135 lbs

Goal: 5+ rounds

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Tuesday August 1, 2017

Posted on Jul 31, 2017 | 0 comments

 

Skill:

Handstand (Push Ups, Holds, Walking)

WOD:

4 rounds for time of:

Run 400 m (Row 500 m)

20 Toes to Bar

20 Alt. Dumbbell Snatch 50/35 lbs

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Monday July 31, 2017

Posted on Jul 30, 2017 | 0 comments

It’s Monday, time to get back at it in the gym!  Consistency is the key to progress!

Tonight (Monday July 31, 2017) Open gym will not start until 7:30pm.

Strength:

Deadlift

6 x 3 @ 75%

SumoDeadlift

3 x 3 @ 70%

Bench Good Mornings x 30

WOD:

3 rounds for time of:

7 Hang Power Clean & Jerks, 155/105 lbs

50 Double Unders

Goal: Sub 9 min

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Saturday July 29, 2017

Posted on Jul 28, 2017 | 0 comments

Open Gym 7-8am

CrossFit 8am & 9am

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Friday July 28, 2017

Posted on Jul 27, 2017 | 0 comments

Strength:

Bench Press

6 @ 75%

6 @75%

4 @ 77.5%

3 @ 77.5%

3 @ 77.5%

Cluster 10 @ 72.5%

DB Close Grip Bench Press x 30

DB Heavy Row x 30/arm

Banded Face Pulls x 30

 

WOD:

10 Min AMRAP

15 Box Jumps 24″/20″

12 Toes to Bar

9 Burpees

 

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Thursday July 27, 2017

Posted on Jul 26, 2017 | 0 comments

Happy Thursday!  Hope you all are having a great week!  I also hope you are enjoying out deadlift / bench press cycle.  I have also added in some squats on Thursdays along with the WODs.

Next week you will see some new products in the gym.  We will be carrying some of the supplements from the Max Muscle in Lodi.  I have been using a few of their products for the last several months and I love them.  If you are looking for something before or after your workout, we will have what you need right in the gym.

WOD 1:

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

 

WOD 2:

3 Rounds for Time

200 yard Shuttle Sprint (25 x 8)

100 ft Prowler Push

50 Double Unders

15 Ring Dips

5 D- Ball Cleans 150/100

 

Front Squat:

5×5 @ 65-70% of 1 RM

 

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