Monday

A.
3x10 wall walks - chest and belly to wall
4x20ft walking along wall (moving side to side)  (scale  4x2 around the worlds off box)
5x10 handstand pops with the band  (Scale 5x20sec hollow hold)
B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
C.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
D.
Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
6 Ring Dips w/Pause @ 1112
6 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
8 Ring Dips w/Pause @ 1112
8 Overhead Reverse Lunges (155/105 – barbell starts on the ground)
…and so on, up the ladder by two reps each round.
Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Friday

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%
C.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar

Thursday

---

A.
2 Rounds
20 tuck up
3x20sec frog stand holds
10 strict barbell presses @65% bw
B.
Bench Press
5 Sets of 1 @85%
C.
Back Squat
60% x4, 70% x4, 75% x3 x2
D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots

"Warm-Ups, Flexibility and the Olympic Lifter" - CrossFit Journal [article]

Atlas stone set-up position with Rob Orlando - [video]

Wednesday

A.
5 rounds for quality
accumulate 1 min of handstand - wall or freestanding
10 hollow to superman rocks
B.
Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
C.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
D.
For time:
Run 400 Meters
21 Hang Power Snatch (95/65)
Run 400 Meters
15 Hang Power Snatch
Run 400 Meters
9 Hang Power Sntach

Tuesday

A.
5x20sec frog stand holds - try straight arm (working balance on hands) (bend elbows for scale)
accumulate 2 minute handstand hold - belly to wall (Feet on Box to Scale)
2x30 shifts from right to left - back to wall** (Feet on Box to Scale)
3min - tabata hollow rocks (in straight/hollow body position) (in tuck position to Scale)
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
C.
Five sets of:
Front Squat x 3-4 reps @ 4111
Rest 3 minutes
D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (205/145 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (155/105 lbs)
20 Pull-Ups
Footwork on the split with Chad Vaughn - [video]

Bro session with Dan Bailey and Josh Bridges - [video]

Monday

A. 

10 x 10 second handstand hold (belly to wall)

20 tuck up

30 deficit hand release push up (set plates for your hands )

40 superman pulses 

B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
C.
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle-Ups
6 H.R. Push Ups
12 Kettlebell Swings (72/53)
15 Sit Ups

Athlete Profile

Name:Taylar

Age:23
Occupation: Medical Assistant    
Hometown: Placerville.
Favorite WOD: Anything without burpees
Least favorite wod: Anything with burpees :)
Favorite lift: Backsquat & Split Jerk
How long have you been Crossfitting? 4 Months
Which class time do you usually attend? 7am & 9am
How did you find Crossfit? A few of my friends were doing crossfit, it looked fun so I decided to look up a gym near me and found CROSSFIT CAMERON PARK
What is your athletic background? Competitive softball
How has Crossfit changed your life, lifestyle, level of fitness? I have become much stronger and I have lost weight. I can't wait to see what I will achieve in the next 8 months
What motivates/inspires you? Getting PR's and Megan she always pushes me to try harder and get me to those PR's when I don't think I can.
Name one goal/personal achievement that you would like to achieve through Crossfit:
Hobbies/interests outside of Crossfit? Sewing and Crochet
What were your thoughts after your first CrossFit experience? I'm going to be sore tomorrow
What is your favorite cheat food? Pizza
Tell us something about you that most people wouldn’t know: I love to go hunting, 4 wheeling, and ride 4 wheelers
Any advice for new members? keep going, never give up!
Have you met Pukie? WHO?

Friday

A.
Every 60 seconds, for 10 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Scale as needed.. Do what you can each minute.

Watching Irish People Taste American Snacks Will Make You Seriously Reconsider Eating Them

Thursday

CrossFit Santa Cruz West

A.
Bench Press
5 Sets of 3 @ 80%
B.
3 Rounds
Run 400m
21 K.B. Swings 53/36)
15 Thrusters (115/75) 
9 Pull Ups

Wednesday

A.
Warm up to your working weight then..
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
C.
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees box Jump (24/20")

Tuesday

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean (squat) + High Hang Clean (Squat)
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 185 lbs, Women = 125 lbs.
Rest exactly 6 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 135 lbs, Women = 95 lbs.

How Fish Oil Can Help You Lose Fat

Top 5 Things To Expect At A CrossFit Gym

Monday

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 1 Lap/ Row 250 Meters
Squat Cleans (135/95 lbs)

Friday

A.
Four sets of:
Push Press x 4-6 reps @
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B.
Five rounds for time of:
Unbroken Pull-Ups x Max Reps
Broad Jumps (6′/5′)
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

Double-Unders and Peeing: The Power of the Kegel!

Thursday

A.
Bench Press
5 sets of 5 at 75%
B.
Complete as many rounds and reps as possible in 7 minutes of:
Run 1 Lap
10 Thrusters (95/65 lbs)
Rest 5 minutes
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
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

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
C.
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps or (Max Sit Ups Scaled)
Rest 3 minutes between sets.

Tuesday

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to tempo prescriptions, please read here.
Start around 70% and use today to build to figure out what you are capable of for this rep scheme.
C.
Complete rounds of 9, 7 and 5 reps for time of:
165/115 lb Hang Squat Clean
Bar Muscle-Up
Rest until the running clock hits 10:00, and then…
D.
Three rounds for time of:
25 Wall Ball Shots (30/20 lb)
15 Chest-to-Bar Pull-Ups

Ask The Doc: Why We Develop Bad Knees

Monday

How Sitting All Day Is Damaging Your Body

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
B.
Hang Clean
5 Sets of 2
C.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Saturday

Make Up Strength and Skill Practice

 W.O.D-
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jump Overs
9 Goblet Squats

Friday

A.
Every minute, on the minute, for 10 minutes:
Front Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%
B.
Take 15 minutes and build to a heavy Clean and Jerk
B.
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some variant
60 seconds rest
of Shoulder to Overhead)

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Thursday

Patrick at Reebok CrossFit DaikinYama in Tokyo Japan

A.
Deadlift
5x1 @80%
Bench Press
5x1 @80%
B.
Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

Wednesday

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%
C.
Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 steps
Burpees x 10 reps
Double-Unders x 30 reps