Wednesday

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground
 
2. Barbell Conditioning
EMOMx7: 3 Squat Snatches

3. Conditioning
 EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats

Next Week we will have a different class schedule posted for Thanksgiving week. So keep a look out this weekend for the class times posted. We will be closed Thanksgiving Day!

Tuesday

Skill- Practice C2B pull-ups - 3 sets of as many Reps as you can (no more then 30 at once)
Scale- jumping , or with a light band

Rowing-  50cal Row for time. 
                Rest equal amount of time
                30 Cal Row for time
                Rest equal amount of time
                15 Cal Row for time

 WOD-
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/110 – no rack
10 Burpees

Monday

Snatch
Work up to a 1-rep heavy from the hang

Squat
2×10 Back Squats

Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

Friday

Strength-
10 min to work up to a heavy Backsquat
Warm up for heavy cleans for Wod

WOD-ECC Qualifier WOD 5
25min Time Cap
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean,
Super RX- 225lb/155lb, RX-185lb/135lb.

Scale as needed! 

Thursday

Five sets of:
Dumbbell Shoulder Press x 4-6 reps
Dips x 6-8 reps
Farmer’s Carry 2 mailbox and back or 1 lap

Strength
Bench Press
4 sets of 10-12 reps

Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

Visit Crush Big Soda to support California Senate Bill 203.

"The Burgener Warm-up" - [video]

Monday

Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.
Squat
Back Squat
3×10
Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees
12 min time cap!


Noah Ohlsen, 6:06, Kenneth Leverich, 6:31 - [video]

Friday

 Squat
EMOMx5: 2 Front Squat, across

Conditioning
 “ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70/50
100 Double Unders
20 1-arm alternating DB Snatches, 70/50
100 Double Unders
10 1-arm alternating DB Snatches, 70/50
100 Double Unders

Please make all Payments for November by today or Saturday. All payments are due by the 5th of the month. 

Megan will be doing a partner competition Saturday with Laura at Crossfit Roseville. They go at 1:20...for 90min with 5 min breaks in between 4 wods! 

Thursday

Strength or Skill
Make-up from anything you missed this week.

Bench-8- 5-5-3-3-2-2

 Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/12 lbs)


Thursdays are our Rest/Active Recovery Days at our gym. It is a good time to do cardio such as rowing, running, and light activities. Also a good day to make up whatever you missed at the start of the week, and work on your mobility! 

Check out Taylar at the Mud Run on Sunday climbing over the high walls!

Wednesday

1. Snatch
A. OHS, quickly work up to a heavy single
B. Snatch Balance, quickly work up to a heavy single
C. Hang Squat Snatch, quickly work up to a heavy single

Conditioning
Against a 2-minute running clock, complete:
Row 300 Meters
95/65 lb Power Snatch x Max reps
Rest 2 minutes between sets, and complete a total of four sets.

Tuesday

EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 12 Sit Ups

Conditioning
5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU

Monday

Hope everyone had a fun Halloween Weekend! Time to work off all that candy!!!

1. Squats
work up to a heavy set of 5 Back Squats

WOD- 
 “Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Thursday

Strength
Hang Power Clean
Rest 2-3 min in between sets. Work up to your 2rm
 Bench Press 5 5 5 3 3


Conditioning
Three sets for times of:
400m Run
20 Kettlebell Swings
10 Burpees
Rest 3 minutes in between each round

Why I Do CrossFit by Jason Khalipa

Wednesday

Strength-

1.Push Press: 
work up to a heavy 3 rep

2.Push Jerk:
Work up to a heavy 2 rep

3.Split Jerk:
work up to a heavy 1 rep

4.Front Squat:
Work up to a heavy 3 rep

Wod-
10min AMRAP:
5 T2B
10 Push-ups  
15 Air Squats 

Tuesday

 Strength- Work up to a heavy Deadlift


 Gymnastics Work- Scale as needed with band or Jumping Pull-Ups
18-15-12-9-6-3 for time of: unbroken C2B Pull-ups.

Conditioning
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring MU/or Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Monday

Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top. Unlimited rest between sets.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Squat
2×10 Back Squat

Conditioning
“The Ghost”
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 18 sets

Thursday

Skill Practice -
Strict T2B (5 sets of 5)

Strength-
Bench Press 5-5-3-3-2-2
in between sets work on strict pull-ups or weighted pull-ups

Conditioining
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 HSPU
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
15 Toes 2 Bar
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Wednesday

Warm up/ Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Strength-
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

WOD-
AMRAP 15 min
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders or 90 Single under's

Wishing Taylar, Clare and Ian a Happy Birthday this week! 

Monday

Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

Conditioning
"Air Force" 
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

 The athlete must perform 4 burpees every minute on the minute until completion.
This includes beginning the workout with 4 burpees. If you are in the middle of a
rep when your coach yells burpees you may finish the rep. Peace be with you.


Gymnastic Pull Conditioning
15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Friday

Squat
EMOMx10: 1 Back Squat, across

Conditioning
15 AMRAP of:
3 Power Cleans, 165/115
3 Front Squats, 165/115
3 Jerks, 165/115


Rowing
15 Minute Row

Thursday

Bench Press
10 min to work up to and hit 3-5 singles at 85% or more

Conditioning
Every 10 minutes, for 30 minutes (3 sets), perform the following for times:
2 of the following  in any order
500 Meter Row
400 Meter Run
100 Double Unders
75 cal on Airdyne
and
40/30 Push-Ups