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

A.
Work up to a heavy Snatch
B.
Build to a heavy Clean & Jerk
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
D
Row intervals or "Helen"
Three rounds:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups