Friday

A.
3 Rounds
10 Ring Rows (Feet on Box)
10 Tuck Ups
3 Wall Climbs
B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
C.
Partners alternate whole rounds for time and complete four rounds each of:
Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 1 Lap

Thursday

 A.
2 Rounds 
60 Sec Handstand Hold
30 Sec L sit hold
60 Sec Squat Sit Hold
10-12 GHD Sit Ups
B.
Bench Press
4 Sets of 1 @ 90%
C.
In teams of two, partners alternate whole rounds and complete as many rounds and reps as possible in 12 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
*If doing without a partner add a lap run in between each round. 

Wednesday

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
C.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 60 seconds

Tuesday

No 6:30 tonight

A.
50 Double Unders
3 rounds
90 sec plank
60 sec squat sit
20 sec hang at bottom of a dip
B.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
C.
Every 90 sec, for 15 minutes (10 sets) of:
(squat) Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
Every 3 minutes, for 18 minutes (6 sets):
Run 2 Laps
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Monday

A.
Push Up x 15
Strict Chin Up x 10
High Box Jump x 5
B.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes
C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
D.
Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps

Friday

A.
Four sets of:
Overhead Squat x 2 reps
Rest 2-3 minutes between sets
B.
Every 90 sec, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuf

WOD
5rds
20 Wall ball
15 Box jump 24″
30 Double unders
10 Push-ups - See more at: http://crossfitcsa.com/#sthash.X9j16Hfr.dpuC.

2 Rounds
400m Run
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Toes to Bar
10 Handstand Push Ups
5 Bar Muscle-Ups

Thursday

A.

4 Rounds

8-10 strict HSPU (small deficit for RX+)

8-10 strict toes to bar 

B.

Bench Press

4 sets of 3 @ 80%

C.
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps
Rest 2 minutes between sets. Recommended Loads – 135/95 lbs.

What French Kids Eat For School Lunch Puts American Lunches To Shame

Wednesday

A.
3 Rounds
40-60 Double Unders
6-12 Band Pops
8-12 Ghd Sit Ups
12 Front Squats (45/35)
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Squat Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
D.
5 Rounds
5 Deadlift*
5 Chest to Bar Pull-Ups
Run 1 Lap
*load with 60-70%

Tuesday

A.
5x5 deficit HSPU, 12" or more
3x10 L-hold to standing press (off parallettes)
5 max-effort floor slides in pushed out hollow position (use frisbee to slide)
B.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
C
Push Jerk x 4 sets of 3
Split Jerk 4 sets of 1
D.
For time:
Wall Ball Shots x 10 reps
Ring Dip x 1 rep
Wall Ball Shots x 9 reps
Ring Dips x 2 reps
Wall Ball Shots x 8 reps
Ring Dips x 3 reps
…
Wall Ball Shots x 1 rep
Ring Dips x 10 reps

Monday

A.
3 Rounds
4 strict HSPU *rx+ = do them freestanding!
6 strict knees to elbows (get knees to elbows, not armpit)
80ft handstand walk
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups  (Scale 9, 7,5 each C2B & Dips)
Cleans (225/155 lbs)
(power or full cleans are fine)

Friday

A.
Back Squat
60% x 4, 70% x 4, 80% x 4 x  2
B..
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%
D.
Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jumps x 15 reps

Thursday

Ben Smith, Team Series Event 12.

A.
3 rounds for quality
5 to 50ft of handstand walk
10 strict toes to bar
10 plate walks - wall or freestanding
B.
Bench Press
4 sets of 5 @ 80%
C
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry  to mailbox and back
Rest 60-90 seconds
D.
Complete as many rounds and reps as possible in 4 minutes of:
115/75 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

Wednesday

A.
Double-Unders x 40-50 reps
Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
D.
In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

How to Perform a Proper Front Squat

If you want better abs, time to front squat.
If you want a better clean, time to front squat.
If you want better strength & flexibility, time to front squat.

Tuesday

A.
4 rounds - 30 seconds or so at each station
Plate walks - back to wall
GHD situps
Handstand shoulder taps
Max Set of Pull Ups
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean   (Full Squat on both)
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
D.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps
 
Bar path in the shoulder press with Denise Thomas - [video] 

Monday

A.
3x10 wall walks - chest and belly to wall
4x20ft walking along wall (moving side to side)  (scale  4x2 around the worlds off box)
5x10 handstand pops with the band  (Scale 5x20sec hollow hold)
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
D.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Friday

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar

Thursday

---

A.
2 Rounds
20 tuck up
3x20sec frog stand holds
10 strict barbell presses @65% bw
B.
Bench Press
5 Sets of 1 @85%
C.
Back Squat
60% x4, 70% x4, 75% x3 x2
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

"Warm-Ups, Flexibility and the Olympic Lifter" - CrossFit Journal [article]

Atlas stone set-up position with Rob Orlando - [video]

Wednesday

A.
5 rounds for quality
accumulate 1 min of handstand - wall or freestanding
10 hollow to superman rocks
B.
Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
D.
For time:
Run 400 Meters
21 Hang Power Snatch (95/65)
Run 400 Meters
15 Hang Power Snatch
Run 400 Meters
9 Hang Power Sntach

Tuesday

A.
5x20sec frog stand holds - try straight arm (working balance on hands) (bend elbows for scale)
accumulate 2 minute handstand hold - belly to wall (Feet on Box to Scale)
2x30 shifts from right to left - back to wall** (Feet on Box to Scale)
3min - tabata hollow rocks (in straight/hollow body position) (in tuck position to Scale)
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups
Footwork on the split with Chad Vaughn - [video]

Bro session with Dan Bailey and Josh Bridges - [video]

Monday

A. 

10 x 10 second handstand hold (belly to wall)

20 tuck up

30 deficit hand release push up (set plates for your hands )

40 superman pulses 

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle-Ups
6 H.R. Push Ups
12 Kettlebell Swings (72/53)
15 Sit Ups

Athlete Profile

Name:Taylar

Age:23
Occupation: Medical Assistant    
Hometown: Placerville.
Favorite WOD: Anything without burpees
Least favorite wod: Anything with burpees :)
Favorite lift: Backsquat & Split Jerk
How long have you been Crossfitting? 4 Months
Which class time do you usually attend? 7am & 9am
How did you find Crossfit? A few of my friends were doing crossfit, it looked fun so I decided to look up a gym near me and found CROSSFIT CAMERON PARK
What is your athletic background? Competitive softball
How has Crossfit changed your life, lifestyle, level of fitness? I have become much stronger and I have lost weight. I can't wait to see what I will achieve in the next 8 months
What motivates/inspires you? Getting PR's and Megan she always pushes me to try harder and get me to those PR's when I don't think I can.
Name one goal/personal achievement that you would like to achieve through Crossfit:
Hobbies/interests outside of Crossfit? Sewing and Crochet
What were your thoughts after your first CrossFit experience? I'm going to be sore tomorrow
What is your favorite cheat food? Pizza
Tell us something about you that most people wouldn’t know: I love to go hunting, 4 wheeling, and ride 4 wheelers
Any advice for new members? keep going, never give up!
Have you met Pukie? WHO?

Friday

A.
Every 60 seconds, for 10 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Scale as needed.. Do what you can each minute.

Watching Irish People Taste American Snacks Will Make You Seriously Reconsider Eating Them

Thursday

CrossFit Santa Cruz West

A.
Bench Press
5 Sets of 3 @ 80%
B.
3 Rounds
Run 400m
21 K.B. Swings 53/36)
15 Thrusters (115/75) 
9 Pull Ups