Monday

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday

Enlarge image   From CrossFit.com

Jason Khalipa sets World Record "Jackie" time of 5:04, NorCal Regional.

Strength
Make up
W.O.D.
4 Rounds, 4 Min Each Round
400m Run
14 K.B. Swings
Max Axle Deads with remainder of the round.  (205/125)

Sunday we will meet at 7am and leave at 7:15 for Santa Rosa
Monday We will have a 9AM Class Only!

Friday

Skill
Pull Ups, Max Set, Practice Kip, Butterfly, C2B, Muscle UPs
Agility & Sprints if time

W.O.D.

3 min ME Wall Balls
3 min ME DB Snatches (alternating) 70/50#
-1 min Rest
2 min ME Wall Balls
2 min ME DB Snatches (alternating) 70/50#
-1 min Rest
1 min ME Wall Balls
1 min ME DB Snatches (alternating) 70/50#
-1 min Rest – then:
For time: 20 Axle Push Jerks 125/85#

Thursday

Strength
Chose one to work on 7min emom
Snatch Complex
Hi hang, Mid Hang, Full Snatch, Ohs
or
Hang Clean & Jerk (As heavy as possible)

W.O.D.
5 Rounds
10 Grounds to Overhead (95/65)
10 Toes 2 Bar
Run 1 lap

Wednesday

Happy B Day Mark!

EMOM 20 Min
Even 3 Clean & Jerk (135/95)
Odd 1 Round of "Cindy"

W.O.D.
3 Rounds
400m Run
60 Double Unders
15 Sit Ups

Tuesday

Strength
A) Deadlift
8 8 5 5 3 3
B) Bench
5 5 5 3 3 3

W.O.D.
10 Rounds
30m Farmers Carry (70s/50s)
10 Burpees

"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]

Monday

Strength Over Head Squats 3 3 3 3 W.O.D. In teams of two 75 Back Squats 135/95 50 Pull-ups 25 HSPU 75 Front Squats 85/65 50 Pull-ups 25 Handstand Push- 75 Overhead Squats 65/45 50 Pull-ups 25 Handstand Push ** Trade off as much as you want, whenever you want, only one team member working at any given time

New 6:30 class starts tonight come workout!

Live CrossFit Games Update Show: May 19, 2013 - [video]

 

How To Get A Better Rack  From Invictus

Friday

The SoCal Regional is about to kick off.

Catch all the action!
Facebook: https://www.facebook.com/CFGSoCal
and
Twitter: https://twitter.com/CFGSoCalRegion

Strength  

Back Squat, Bench, Deadlift, Front Squat, Lunges, work on a weakness

W.O.D.

Row 500m for time.  x2

Thusday

Strength
7x1 Hang Clean + Jerk 
work your way up to do each set as heavy as possible

W.O.D.
4 Rounds
Run 1 Lap
2 Rope Climbs, 3 Muscle Ups, 6 C2B Pull Ups, or 9 Pull Ups
5 Axle Clean 7 Jerks (165/105)


Starting Monday May 20th,  we will start a 6:30pm class every Monday and Wednesday with Kim! Come check it out! Great for people who get off work later or just want to get it done when it's not as hot outside!

Summer Deals Starting Now! 
$100 a month Unlimited Classes
$90.00 a month with a 3 month Pre-pay
$80.00 a month with a 6 month Pre-pay

If you are a current member and are paying our old prices, you can get this deal too if you refer a friend an d they sign up with at least a 3 month Pre-Pay! So get out there and motivate your friends/family and get the deal out! Get ready for summer! Bikini time!!!

 Sam Briggs Vs. Lindsey Valenzuela, thruster/muscle-up workout - [video]

Wednesday

Skill- Snatch 
Every min. on min for 7 min of 3 reps - Power Snatch touch and go!

W.O.D
50 Double Under's or 100 S.U
20 HSPU
20 T2B
50 Double Under's or 100 S.U
15 HSPU
15 T2B
50 Double Under's or 100 S.U
10 HSPU
10 T2B 

For Time. Modify as needed, Pike push-ups instead of Hand Stand Push-ups, and K2E instead of T2B

Cool Down- 
40 Ball Slams
40Ball Twists

Tuesday

Strength
Deadlift
W.O.D.
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

 “I believe in my ability to win any workout and I know I’m at my best when I’m having fun. And with that, I hope to qualify for the 2013 CrossFit Games.” -  Lindsey Valenzuela

Monday 5/13

 Thanks for the last min going away BBQ

Strength
Press 3 3 3 3
Push Press 2 2 1 1 1


W.O.D.
With a 20 min running clock
8 Min AMRAP
8 Thrusters (95/65)
8 Push Ups
Then 4 min to run 400m
8 Min AMRAP
8 SDHP
8 Pull Ups

 Regional Preview: Week 1 - [video]

"I Just Want to be Active" with Kim O'Reilly, CrossFit Journal video [wmv] [mov] [HD mov]

Sat 5/11

Happy Birthday Kim!

Strength
Death by HSPU

Kim's Birthday W.O.D.
5 Rounds
11 Shoulder to Overhead (125/85)
13 Dead Lifts
24 Sit Ups

Friday 5/10

Strength

5×2 Front squats (heavy!)

W.O.D.

20 Power cleans (115,75)

*1 minute rest

20 Power cleans

40 Double unders

*1 minute rest

20 Power cleans

40 Double unders

20 Burpees

*1 minute rest

20 Power Cleans

40 Double unders

20 Burpees

400 M run or 500 M row

Midline

50 Toes to Bar

 "Oly Analysis: Chad Vaughn Clean and Jerk," CrossFit Journal video [wmv] [mov] [HD mov]

 "Josh Bridges is Ready" - [video]

Thursday 5/9

Enlarge image
"While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety."
- Ashley Shanklin
Strength

• Split Jerk (Find max)

W.O.D.

• 4 rounds for time
• 10 Deadlift (225/155)
• 20 lunges
• 10 push ups
• 20 double unders

Midline

• 2 rounds
• 25 Sit Ups
• 25 Russian twists (heavy)
• 25 Hollow rocks

All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released! 

We will be going on Sunday May 26th!  Get tickets Here!! 

 "Olympian's New Goal: Qualify for CrossFit Games" with Anna Tunnicliffe, CrossFit Journal video [wmv] [mov] [HD mov]

Wednesday 5/8

Strength

• Bench (10, 10, 8, 8)
• Hi-Hang Squat Cleans (5x3)

W.O.D.

• 5 Rounds
• 6 Front Squats (185/115)
• 9 KB Snatch (24/16)
• 12 Box Jumps (24/20)

*Squats should be able to be finished unbroken.

Stabilization

• 100 Signle Leg MedBall Partner Tosses

Tuesday 5/7

Strength

• Pull Ups 10min to practice
• Strict
• Kip
• Butterfly
• weighted

W.O.D.

• "Air Force" (At beginning of each minute each athlete must do 4 burpees. 20min time cap.)
• 20 Thrusters (95/65)
• 20 Sumo Dead High Pull (95/65)
• 20 Push Jerk (95/65)
• 20 Overhead Squats (95/65)
• 20 Front Squats (95/65)

Monday 5/6

Stength

• Back Squats (8, 5, 5, 3, 3, 3)
• Press (5, 5, 5, 5, 5)

W.O.D.

• 8min AMRAP
• 15 Wall Balls
• 15 Power Cleans (135/95)

Midline

• EMOM (4min)
• 30 situps

Friday 5/3

Strength

• 5x2 (Heavy) Thrusters
• Find Max Thruster

W.O.D.

21-15-9

• Bar-Facing Burpees
• Ground to Overhead (95/65)

Stabilization

• 50 Ring Dips

Thursday 5/2

Strength

• Snatch 1st pull - 5, 5, 5, 5

W.O.D.

• Max T2B in 2min
• Then... no rest
• "Annie" (50-40-30-20-10)
• Double Unders
• Sit Ups
• Then... no rest
• Max T2B in 2 min