Saturday

Carl Paoli

Strength
Make up, work on a skill your goal or Deadlift 5x5

W.O.D.
Run 400m  
Then 5 Rounds
15 Pull Ups
20 K.B. Swings 
40 Double Unders
Then
Run 400m

Mark Twain’s Top 9 Tips for Living a Kick-Ass Life

Skim Milk Is Healthier Than Whole Milk, Right? Maybe Not

Wednesday

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"Plane pull competition... The goal was to move the jet 10 feet in the shortest amount of time."
- Jesse Peppers, Middle East.

 Strength
Bench Press 5 5 5 5 5
3 Sets of Pull Ups for Max Reps

W.O.D.
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

 "Amputee gymnast is back on mat, cancer-free" with Kate Foster, The Today Show.

World's strongest men stunned by female farmer in China

Tuesday

Strength
EMOM For 10 Min 2 sets of 1 Squat Snatch + OVH Squat

W.O.D.
7 Min AMRAP
7 Pull Ups
7 Shoulder to OVH 155/105
7 Burpees
Then 13 Min to Find Max C&J
Then 4 rounds
10 Deadlift at Max C&J Weight
10 Ring Dips

Is Subway Real Food?

Monday

Strength
5x5 Front Squat for load  Post your total volume on board (multiply sets x reps x weight)

multiply sets x reps x weight

multiply sets x reps x weight

multiply sets x reps x weight

multiply sets x reps x weight

W.O.D.
14 Min AMRAP
At the start of every 2 min (7 Rounds) Run 1 Lap
Then Max K.B. Swings
Score is lowest round of K.B. Swings

Schedule

Schedule for Thanksgiving week-

Monday 25th - Regular class schedule
Tuesday 26th-Regular class schedule
Wednesday 27th - Regular class schedule
Thursday 28th- Closed for Thanksgiving
Friday 29th- 9am class only! No evening classes
Saturday 30th - 9am only

Saturday

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.

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U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Friday

Strength
Bench Press 5x5 For Load
3 Sets of GHD Sit ups
Weighted Dips  2 2 2 2

W.O.D.
10 minute AMRAP of:
15 Wall Balls (#20/#14)
30 Double Unders/90 Single Unders
Run 1 Lap w/ med ball overhead

Them Thighs Though

"Constantly Varied Kitchen: Twice-Baked Sweet Potatoes" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Thursday

 “As strong as our bodies are, our minds are even more powerful. Once we have set our mind to do something, our bodies will find a way to achieve it."- Tiffany Hendrickson

Strength
15min EMOM
3 Power Clean + 1 Jerk @ 80%

W.O.D.
"Fran"
21-15-9
Thrusters 95/65
Pull Ups

Miranda Oldroyd's 2:16 and Garret Fisher's 2:09 "Fran" - video [ipod] [mov] [HD mov]

Wednesday

Hack's Pack UTE will not be defending their Affiliate Cup title at the 2014 ‪#‎CrossFIt‬ Games!

Strength
Back Squat Work up to a heavy single
Snatch 2 2 2 2 2

W.O.D.
"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (53/35)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

What is the difference between women and men?

Tuesday

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Kendrick Farris.

Strength
DeadLift 5 5 5 5 5
Weighted Pull Ups 3 3 3 3 3

W.O.D.
 AMRAP 3 Minutes:
5 Deadlift 115/75
5 Hang Power Clean
5 Burpee Over Bar
Rest 1 Minute and Repeat for 4 sets of AMRAP 3 minutes. 
Pick up where you left off after breaks.

"The Truth Behind Lulu's Lemons?" by Emily Beers, CrossFit Journal article [pdf]

Monday

 

Say Hi to Bentley

Strength
Press 5 5 3 3 1 1
3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%

W.O.D.
1-2-3-4-5-6-7-8-9-10 of Front Squat
10-9-8-7-6-5-4-3-2-1 of Shoulder-2-Overhead
Rx 75% of Body Weight
Scale 50%

 8 Points to consider when fixing you snatch

Saturday

 
W.O.D.
45 Hang Cleans (95/65)
45 Toes-2-Bar
90 Double Unders
30 Sumo Deadlift High Pulls
30 Air Squats
60 Double Unders
15 Burpees
15 HSPU
30 Double Unders

Friday

Enlarge Image

Strength
Front Squat- Find Max
Snatch - Work Up to a heavy single
Clean & Jerk Work Up to a heavy single

W.O.D.
3 Rounds
400m Run
7 Dead Lift 275/185
14 C2B Pull Ups

Thursday

Our Freind & Local Oly Coach Ben Claridad Hitting 400lbs on the Clean and Jerk

Strength
Bench Press 5 5 5 5 5
Over Head Squat 3 3 1 1
Skill Practice - work on Pull Ups, Muscle Ups ext.

W.O.D.
10 min AMRAP of:
2 Hang Power Snatch @ 70% of Snatch
10 Hand Release Push Ups
15 Air Squats


9 Reasons We Should All Love CrossFit

"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Wednesday

 Strength
Snatch 3@ 60%  3@65%  2@ 70% 2@75% 1 1 1 @80%
Spit Jerk 1 1 1 1 1 work up to 90%
Back Squat 2 2 2 2 2 @70%+
Snatch Pull 2 2 2 @ 85, 90 & 90%

W.O.D.
Rounds of 10-9-8-7-6-5-4-3-2-1 of
Power Clean (115/75)
Box Jumps
Toes 2 Bar

Rich Froning and Sam Briggs visit ESPN - [video]

 "Hand Position for the Double-Under" with Dan Bailey - video [ipod] [mov] [HD mov]

Tuesday

W.O.D.
4 Rounds
20 Wall Balls
15 K.B. Swings
10 Ring Dips

What Your Squat Says About You

Monday

Strength
Oly Cycle Week5

W.O.D.

 “21 Guns – A Memorial Salute”

Partner #1:

21 Pull-ups
21 Burpee Box Jumps (20″ Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups

Partner #2 executes
Partner #1 again
Partner #2 again

The 21 reps signify a 21-gun salute; the 5 exercises represent the 5 branches of the military.
Doing this with a partner signifies the bonds we aim to create between our Nations Warriors and the communities they grow in and return to.
Doing it twice reflects the fact that we honor both the living and the deceased.

Sunday

Open gym today 11:30 to 1pm. Tomorrow we will only have 1 morning class at 9am. The night class schedule will stay the same 430, 5:30, 6:30 all on!

Friday

Strength
Work Up to a Heavy Single on Snatch, and Clean and Jerk
Clean Pull 3 3 3 @ 105%
Back Squat 2 2 2 2 2 @ 70%+

W.O.D.
15 Power Snatch (135/95)
3 Rounds
10 Back Sqaut
15 H.R. Push Ups
30 Double Unders
then
15 Power Snatch

Ryan and John Box Jump by CrossFit Cameron Park.

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?