Monday

Old picture and a day late  but Happy Birthday Adam!!
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed
C.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb Thrusters
Chest 2 Bar Pull Ups

11 Reasons Dehydration Is Making You Sick And Fat

One Class today only at 10am-  "We will be doing the Wod 12 days of Thankfulness"

Wednesday

4:30 Only this evening
Come Friday at 10 for a “12 Days of Thankfulness” Wod
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
Run 1 Lap
Burpee Pull-Ups x 10 reps
Run 1 Lap

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds
B.
Every 60 seconds, for 6 sets:
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds for 8 sets:
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%
C.
Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.
D.
Three sets for max reps of:
60 seconds Wall Ball
60 seconds Rest
60 seconds Push-Ups
60 seconds Rest
60 seconds Box Jump Overs
60 seconds Rest

Monday

Monday and Tuesday normal class times!!!! 
Wednesday normal morning classes, and 4:30pm at night only.
Thursday- Closed Thanksgiving Day.
Friday -10am class only!!! 
And Saturday 9am! Have a great week!!

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase by 5% on last weeks results.
C.
"Helen"
Three rounds for time:
Run 400 meters
21 K.B. Swings (53/35)
12 Pull-ups

Friday

A.
Three sets not for time of:
Row Sprint Start to 150 Meters
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
B.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%
C.
Complete as many rounds and reps as possible in 7 minutes of:
30 Box Jumps (24/20″)
20 Wall Ball Shots
10 Toes to Bar

Thursday

A.
Bench Press
Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 3 reps @ 70%
*Set 7 – 3 reps @ 70%
*Set 8 – 3 reps @ 70%

B.
For time:
5 Shoulder to Overhead (165/115 lbs)
10 Power Cleans (165/115 lbs)
15 Burpees Over the Barbell
800 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead
C.
50 Toes 2 Bar for time

Wednesday

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%
 D.
Three sets of:
Against a 3-minute running clock, complete:
500 Meter Row
Dumbbell Ground to Overhead x max reps
Rest 2 minutes between sets

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)
B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%
C.
Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last time (November 4th.)
D.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

Monday

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Six sets of:
Split Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Increase from last weeks results.
C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (185/125 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Chest-to-Bar Pull-Ups

*Scale 8 Dips instead of Muscle Ups

Saturday

Three sets for max reps of:
60 seconds Row for Calories
60 seconds Dumbbell Push Press
60 seconds Box Jump Overs
60 seconds Squats
60 seconds Sit Ups
Rest 3 minutes


Today 6 of our athletes will be competing in a partner competition at V3 CrossFit in Fair Oaks.  The comp starts at 9am goes until about 4. A group of us will be out there cheering them on! Come join after the 9am class if you would like ! Good Luck to Matt & Jordon, Brendon and Charles, and Marta & Eylana ! Tomorrow will be a fun day for all of them!

Friday

Come out and support our athletes Saturday at V3 Crossfit
A.
2 Rounds
30 Double Unders
10 Chin Ups
10 Ring Dips
30-60 Second crow hold
B.
20 Min On The Min
Odd Clean & Jerk 1.1.
Even 10 Burpees
C.
In teams of 2 or 3, alternate rounds to complete 10 sets each of:
3 Ground to Overhead 135/95
3 Burpee Pull-Ups

Thursday

A.
4 Rounds
Row 200m for time
Chose one to work on for 1 Min
Handstand Hold 
Handstand Shoulder Touches
Handstand Walk
B.
Four sets of:
Halting Front Squats x 6-8 reps @ 32X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
5 Handstand Push-Ups
10 Sit-Ups
15 Squats

Wednesday

A.
Three sets, not for time, of:
Chest to Bar Pull-Ups x 5-10 reps
Alternating Pistols x 6-10 reps
Kettlebell Windmills x 3-5 reps each arm
B.
Deadlift
3 x 5 x 85%
C.
Three rounds for time of:
40/20 Push-Ups
30 Double-Unders
400 Meter Run

Tuesday

Today we will have 5,6,7 and 10 morning classes and 4:30 only in the evening. 
A.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%
 B.
Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)
C.
Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed
————————————————
Today is Veteran’s Day! Please do more than just complete the Three Wise Men Tribute workout…please also honor America’s veterans and help us raise funds to improve veterans’ services by signing up and making a donation – no matter how small – to the Three Wise Men Tribute! Just click here to contribute!

Midline in the overhead position - [video]

Monday

No 6 am today! Limited Class schedule on Tuesday. Will post.
A.
3 Rounds
5-10 Strict Pull Up + Straight Leg Toes to Bar
3 Wall Climb
10 Jumping Lunge
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
D.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
*2 Pull Ups and 2 dips per Muscle Up

Friday

A.
2 Rounds
8 -12 False Grip Kip (forward and back) or hang (build up to 60 sec)
Handstand Walk or hold up to 60 sec
8-12 GHD Sit Ups
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
(all percentages should go off of your most recent tested 1-RM…not a weight that you think you could have hit for a 1-RM)
followed by…
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
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.
D.
Against a 10-minute running clock, complete:
1000 Meter Row
—-
As many rounds and reps as possible of:
30 Double-Unders
20 Wall Ball Shots
10 Ring Dips

3 years at Quest ct.

Sat is coming up soon, we would like everyone that can come out and hang out or compete. For now I know we will open at 9 and if you are competing be ready to go by 9:30. We will do food pot luck style but I'm not going to bring the bbq this time. If you want to bring something to share great,  if not no big deal. We plan on getting our crock pot going. If you think you might want to do this but aren't sure, please talk to us about it, it will be fun!

Thursday

A.
2 Rounds
10 Heavy K.B. Swings
12 Burpee Pull Ups
15 Superman
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 @ 90%
C.
In teams of two, alternate sets to complete four each of:
Barbell Complex x 4 reps
400 Meter Run
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead
(Suggested weights are 135/95 lbs)
 
Camille Leblanc-Bazinet, Amanda at 135 lb. - [video]

Wednesday

A.
2 Rounds
30 Double Unders
3 Skin the Cat
10 High Box Jumps
20 Hollow Rocks
B.
Five sets of:
3 Position Snatch
Rest 2 minutes
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM Clean & Jerk
D.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats
7 Lateral Jumps Over Barbell
7 Toes to Bar

Tuesday

Good Job to all of our runners over the weekend. Lindsay, Janice, and Donna did the Merrel Down and Dirty Mud Run. Cammi, Matt and Megan did the Apple Hill Harvest Run.

A.
3 Rounds
10 False Grip Ring Chin Ups
45-60 of Ring Support
10 GHD Sit Ups
B.
Five sets of:
Bench Press x 2 reps 90%ish
Rest 2-3 minutes
C.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up. Don’t let this portion take you more than 15 minutes total.
D.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Hand-Release Push-Ups

Monday

This Sat we will have a fun competition to celebrate 3 years at our current location. If you are interested in competing please let us know by Thursday night at the latest. We plan on making the work outs doable for everyone that is interested yet challenging enough for our athletes who are interested in doing other competitions to get gain experience. We will open up at 9 as usual and plan on getting in at least 3 work outs for each competitor, we will be finished depending on the amount of competitors but it should be early afternoon.

A.
2 min double or triple under practice
3 Rounds
10 Ring Push Ups
10 Paralette pass throughs
20 Superman
B.
In six sets or less, build to a 1RM Front Squat
C.
By yourself or with a partner
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees