Wednesday

Boot Camp Class tonight 6:30- 7:15pm! 1st class is Free, bring a friend for Free! Included in membership if you already pay for CrossFit!
  
Back Squat-
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

  

 WOD-
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

Tuesday

We Hope Everyone had a Fun Halloween! 
Now get back in the gym to work off all that candy :)

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2.  Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

Thursday

Strength
Work up to a max 2 rep Clean & Jerk

Conditioning 
50 Deadlifts 135lb/95lb
40 Sit Ups
30 Push Ups
20 Hang Cleans 135lb/95b
800m Run
20 Shoulder to Ovh 135lb/95lb
30 Wall Balls 20lb/14lb
40 Toes 2 Bar
50 Double Unders


Reminder please make October payments by Saturday Oct 3rd. Also Thursday mornings we have a 8am class now! 

Tuesday

Strength
1RM Jerk
 
Conditioning
AMRAP 12:
10 Jerks, 135/95
10 TTB
30 Double unders

Rowing
100 Calories NOT for time

Wednesday

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
C.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Thursday

Rogue Fitness Team Red - Event 3 from Invictus Athlete on Vimeo.
A.
Deadlift
5 sets of 3 @ 75%
B.
Three sets of:
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
C.
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Friday

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%
C.
Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

Thursday

We will be Lap swimming again today at Cameron Park CSD @ 2:30

A.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
C.
1 Min Amrap
Burpees
1 Min rest
2 Min Amrap
3 Burpees
5 Air Squats
1 Min Rest
3 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
1 Min Rest
4 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
1 Min Rest
5 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
11 Double Unders (22 S.U.)

The Barber and the Barbell - CrossFit Journal video [ipod] [mov] [HD mov]

To Squeeze or Not To Squeeze?

Thursday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
4 rounds for times of
5 Squat Cleans (165/105 lbs)
10 Toes 2 Bar
15 Hand Release Push Ups
20 Sit Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders


All Day With Chad Mackay - [video]

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps
B.
Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.
C.
Three rounds for time of:
20 Push Press 95/65
30 Pull-Ups
D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry (to the mailbox and back)
(you choose the weight, but make it heavy, and WALK DON’T RUN)

5 Reasons to attend a CrossFit Regionals Event

Tuesday

A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Against a 3-minute running clock, perform the following: Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

 Day 1 Regional Events Announced.

CrossFit Games Update: April 28, 2014 - [video]

Top Places to Grab a Sandwich in San Francisco

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
D.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Monday

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
B.
Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed
C.
Back Squat @ 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.
Run 400m
20 OVH Plate Lunges (45/25)
then 5 rounds of
7 T2B
7 Push Ups
the 20 OVH Plate Lunges
Run 400m

Friday

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

Enlarge image
For complete workout standards, video and scorecard click here.

---

Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Wednesday

 Good Luck to Mitch and Dakota in the Open

A.
Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets
C.
3 Rounds
Run 1 Lap
12 Toes-to-Bar
10 Alternating Pistols
5 Dead Lift 255/ 165

Tuesday

A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (20 lbs)
10 Toes to Bar

Tuesday

Do It

A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
 and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
 and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Wednesday

A big thank you to Ryan for getting all the good pics!

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Tuesday

 Should of put this pic up yesterday

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between 2 singles)

B.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Ring Dips
 C.
Then 8 Min AMRAP
10 Wall Ball
5 Burpees

1200 Calories - Must Read!!!

Thursday

 Thanks to everyone that came out to support our athletes last Saturday

A
Make up Front Squats from Monday or Deadlifts from yesterday.
Find your Max Press
Work on your Biggest Weakness
B
EMOM for 20min
Even 35 Double Unders
Odd 7 Toes 2 Bar & 10 Push Ups

 Sub 3 Minutes with Zach Forrest - video [ipod] [mov] [HD mov]