Wednesday

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111
B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Tuesday

A.
Three sets for times of:
50 Double-Unders
10 Alternating Pistols
10 Alternating DB Snatches (70/55 lbs)
Rest 2-3 minutes
B.
3 sets of 3 reps practicing split jerk with a bar
Followed by…
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.
C.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Rest

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 @ 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.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

Thursday

Bench Press 5 sets of 5 reps @75 to 80% of your Max, make sure you are adding weight and not doing the same weight as last week.

30min E.M.O.M-
1. 12 wall balls
2. 10 KB Swings
3. 8 burpees


Friday we will be doing the Open Workout for the WOD. If you do not do it Friday we will be running 15.2 as well Saturday from 9 to 11am only!!!

Wednesday

A.
Every minute, on the minute, for 15 minutes:
1 Power Snatches (135/95 lbs)
2 Overhead Squats (135/95 lbs)
3 Strict Handstand Push-Ups
4 Alternating Pistols
B.
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
C.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

Tuesday

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.
B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Burbees over the barbell

Monday

A.
NFT
Push Press
sets of  30-20-10 increase weight each set
10 Burpees
B.
Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170/115-lb. squat clean thrusters, 2 reps
28 sit-ups

Thursday

http://games.crossfit.com/video/crossfit-games-update-february-26-2015- 


 Watch the Open 15.1 live announcement tonight at 5pm! Remember you can still sign up to participate and you should if you come to the gym on a regular basis! There are Scaled, Masters and Rx Divisions.Sign up online now! The cost is $20.00.This Saturday Feb.28th....no normal 9am class we will be running the 15.1 Open Wod at 10am. Come at 9:30 to warm up. We will be at the gym until 11:30am. Anyone can come watch and participate! 


Strength today is : Bench Press- 
                                6@ 65%
                                4@ 75%
                                 2@ 80%
                                 2@ 85%
                                 1 @ 90%
                             Max Reps at 85%

WOD-
Burpee's 
20-18-16-14-12-10-8-6-4-2-
HSPU- (scaled pike's or seated DB Press)
1-2-3-4-5-6-7-8-9-10

For time. Start with Burpee's and then go to HSPU and switch off

Wednesday

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 @ 83%
(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.
3 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps

Tuesday

A.
3 rounds NFT
10 Push Press 115/75
20 Sit Ups
10 Box Jumps
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)
B.
3 Rounds
50 Double-Unders
15 Toes to Bar
10 Handstand Push-Ups

Monday

A.

Switch every 2 minutes, for 18 minutes:
Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Handstand Walk x 10 meters
(Or handstand hold or shoulder touches)
Alternating Pistols x 16-20 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Why We Got Fatter During The Fat-Free Food Boom

Saturday

The open is here! You still have time to sign up! First Wod will be announced Feb 26th which is Thursday night. We will be running the Wod Saturday starting at 10am. There will not be a regular 9am class.

"CrossFit Games Update: February 19, 2015" - [video]

"2014 Games" - [video]

Thursday

Just a Reminder to all our members the CrossFit Open starts on Feb 26th! This year they have added a "scaled" division! There is also the masters and the RX division. The open consists of one workout a week, for 5 weeks and it takes place at our box! You will enter your scores online. You will have a coach or friend from the gym judge your workout for your final score. Every year our gym participates in the Open and everyone has always had a good time. Do not hesitate to sign up! We will be doing the workouts anyways, so if you come to class a lot you will be doing the WOD! We will plan a couple of BBQ's and Open Wod days, some on Saturdays and one on a Friday night! We encourage all our members to sign up, see how far you have come along, challenge yourself and have some fun! Anyone can do it! Sign up online ASAP! www.crossfitgames.com the cost is $20.00 make sure you put us as your affiliate! - Megan (any questions contact me) 916 390-4037

MONDAY

We will have our normal class times today for President's Day! 
 A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees

Then Rest 3 min.

C. For time: Row 500m or Run 800m

Will post again next week

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Tuesday

A.
Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps or
Ring Dips 10 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C1.
Complete as many reps of Power Snatch as possible in 4 minutes of:
Run 400 Meters
135/95 lb Power Snatch x Max Reps
Rest 4 minutes, and then when the clock hits 8:00, perform the following…
C2.
Complete as many reps of Toes to Bar as possible in 4 minutes of:
Run 400 Meters
Toes to Bar x Max Reps
Rest 4 minutes, and then when the clock hits 16:00, perform the following…
C3.
Complete as many reps of Handstand Push-Ups as possible in 4 minutes of:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

Monday

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
D.
For time:
Row 500 Meters
20 Overhead Walking Lunges (115/75 lbs)
 40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (115/75 lbs)
80 Double-Unders

Registration for the 2015 Reebok CrossFit Games Open
"Prove Your Fitness" - [video]

Friday

A.
Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up
 Sub 1 C2B and one Dip for each m.u.

Scott Panchik and Noah Ohlsen on Wednesday's Workout - [video]

Thursday

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.