Friday

Back Squat
Back Squat
3 x 8 @ 65%

Conditioning
3 RFT:
15 Burpee Box Jump Overs, (24/20)
12 Dead Lifts (255/175)
9 Ring Muscle ups

Then NFT
3 sets of 8
D.B. Step Ups (35s/20s)(20"15")

Thursday

Strength
Strict Press
3 x 8 @70%

Work up to today's heavy Split Jerk

Conditioning
10 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
Run 1 Lap

Wednesday

Strength
Work up to a Heavy Snatch
Work up to a Heavy Clean and Jerk
25-30 Reps Strict Pull Ups

Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row
50 Hang Cleans (115/75#)
100 Cal Row
50 Hang Cleans (135/95#)
100 Cal Row
50 Hang Cleans (155/105#)
100 Cal Row
Max Hang Cleans (165/115#)

Tuesday

Strength
Deadlift
8 8 5 5 

Bench

4 x 10 @ 62%

Conditioning
4 rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

Monday

Strength
Back Squat
3 x 8 @ 65%
1 X 20 @55%

Strict Pull Up
25-30 Reps total (Super set in with back squats)

Conditioning
12 min AMRAP
12 Power Cleans (115/75 lbs)
12 Push Presses (115/75 lbs)
12 Front-Racked Alternating Reverse Lunges (115/85 lbs)

Thursday

Strength
4 moderate sets of 3 Split Press
then
work up to a heavy Split Jerk

Conditioning EMOM for 20 min
min1 - 5 Thrusters and 4 Burpees
min2 - 6 Box Jumps and 4 Burpees
min3 - 7 Power Cleans and 4 Burpees
min4 - 8 K.B. Swings and 4 Burpees
min5 - Run 1 Lap

Wednesday

Bench Press
4 sets of 5


Clean and Jerk
60%/2
65%/2
70%/2
75%/2
80%/2


Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

Tuesday

Stamina ConditioningEMOMx6:
8 DB Thrusters (50s/35s)

Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

Member Monday

Name: Kristin Ferguson

Age: 36

Occupation: Stay at home mom

Hometown: Discovery Bay, Ca

Favorite WOD:     "Annie"

Least favorite WOD: Hate Fran

Favorite lift:  Back squats does a booty good 😊

Continue Reading here......

Strength
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 – 1 reps @ 90%
*Set 5 – 1 rep @ 90%

Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

Friday

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.

Thursday

Conditioning
EMOM x 4 rounds(20 min)
15/12 Cal Row
12 D ball over the shoulder
20 Seconds Battle Rope/ 6 Burpees
2 Sled Pushes /heavy
Handstand walk/ handstand hold/ bear crawl

Wednesday

Strength
Power Clean and Jerk
60%/2; 65%/2; (70%/2)3
 
Front Squat
(80%/4)3

Conditioning
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Tuesday

Strength
Bench Press
5 5 5 5 5

Conditioning 
5 rounds
50 Double Unders
15 Wallballs (20/14)
9 Deadlifts (185/135)

Core
60 Sit Ups

Member Monday

Name: Scott Walker

Age: 59 

Occupation:

Environmental Engineer- semi-retired 

Hometown: Cameron Park

Favorite WOD:

Murph- challenging but not complicated and a great workout.

Least favorite WOD:

Anything I need much more progression on and have to significantly scale back (e.g., doubles unders, chest to bar pullups, toes to bar, muscle ups)

Continue Reading Here...... 


Question of The Day
Most of us only spend 1 hour of the day at the gym. What do you do outside of CrossFit that helps your body stay healthy?

Strength
D.B. Thruster
Set of 15 12 9 6 nft

Push Press
Set of 5 5 3 3 1

Conditioning
"Helen"
3 Rounds
400m Run
21 K.B. Swings
12 Pull Ups

Friday

Workout 17.3
*Prior to 8:00, complete:
3 rounds of:
  6 chest-to-bar pull-ups
  6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
  7 chest-to-bar pull-ups
  5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
   8 chest-to-bar pull-ups
  4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
   9 chest-to-bar pull-ups

Thursday

Skill Practice


3 rounds
30 Double unders
run 1 lap
Rest 1 min

3 rounds
10 Sit Ups
run 1 lap
Rest 1 min

3 Rounds
10 burpees
run 1 Lap

Wednesday

A couple of strong women for International Women's day

Clean and Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

Front Squat
(80%/3)3

Conditioning
EMOMx20:
Min 1 - 15 Sumo Deadlift High Pulls (75/55)
Min 2 - 15 Wallballs (20/14)
Min 3 - 25/18 Cal AirDyne
Min 4 - Practice HS Walking

Tuesday

Conditioning
5 sets of:
5 Deadlifts.
Run 1 Lap
1 minute rest between sets
Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU

Monday

Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2

Back Squat
(80%/3)3

Conditioning
3RFT:
3 Power Snatches (115/80)
5 OHS (115/80)
7 Ring Muscle-ups
Rest 3:00
3RFT:
7 Power Cleans (115/80)
9 Front Squats (115/80)
12 C2B Pull-ups

Midline
3 Super Sets of:
15 GHDSU
15 Hip Extensions

Friday

Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Post rounds/reps completed to comments and/or register and submit your score as part of the 2017 Reebok CrossFit Games Open.


17.2 Info and Scorcard

Thursday

Skill Practice


"Rowling" with a burpee penalty 10 rounds
Causally row 70-90m and put the handle down.
How ever many meters you are away from 100 do that many burpees.