Friday, July 31, 2015

5 RFT  100m swim/400m run 10 4-count Flutterkicks  10 DB Squat Clean Thrusters (15-25/30-45) (Sc-medball) ------------------------------ Oly 6pm BB warmup 1) Snatch Triples 5x3/60,65,70,75,75 2) Sn grip DL *stop bar 1" from floor btw reps  4x3/90% of Sn 3) Jerk Drive 4x2/90,95,100,100% of Cnj   

Thursday, July 30, 2015

Deadlift 20 min to find 5RM -Use similar rep scheme as done with the Back Squat & Press earlier this week . For time: Buy in: 75 Dubs/150 3 rds: 12 Deadlifts (135/185) 12 Alt Pistols Cash out: 75 Dubs/150 *time includes Dubs . Fitness: 75 Dubs/150 4 Rds:  10 DB RDLs (35s/55s) 10 Jumping... Continue Reading →

Wednesday, July 29, 2015

EMOM20: Min 1: Cal Row (9/12) Min 2: 10 GHD Min 3: 10 T2B Min 4: Cal Airbike (9/12) Min 5: 15 WallBalls (14/20) ** There is no score for this WOD, you get out of it what you put into it. If you are in need of an active rest day then take this... Continue Reading →

Tuesday, July 28, 2015

Strict Press 20 min to find your 5 RM -then complete 1 set max reps (to failure) @90% of 5RM -your 5RM should be ~85% of your 1RM . 3 RFT: 400m run 12 Burpees 21 Box Jumps (20/24)   

Monday, July 27, 2015 

Back Squat 20 min to find your 5 RM -then complete 1 set max reps (to failure) @90% of 5RM -work in sets of 2-3, your 5RM should be ~85% of your 1RM . E3mom 12 (4 sets) 200m Run + AMRAP Power Clean (95/135), Sc(65/95) in remaining time. . *Your score is the total... Continue Reading →

Dan Leddy wins 3rd!

Our very own Dan Leddy recently competed in the 85kg Lifter weight class at the California State Games taking 3rd Place. Dan went 4/6 with a meet total of 215kg.  Congrats Dan!!   

Friday, July 23, 2015

Split Jerks 4 x 2 *hold 2 seconds in receiving position before recovering front foot first  . 4 RFT  20 Alt Walking KB/DB Lunges (25/55) 10 C2B, (Adv - 5 MU) 20 Lateral Paralette jumps 200m run   Camille Leblanc--Bazinet during the "Pier Paddle" Event of the CrossFit Games.  Rich Froning of Team CrossFit Mayhem Freedom... Continue Reading →

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