Archive for June, 2014

Posted: June 30, 2014 in Uncategorized

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Warm up
400m run
10 push ups
10 squats
10 sit ups
4 rounds

Strength
Back squats x 3
Prone cobras x 5
EMOTM 10 min

Conditioning
4 rounds for time of:
50 squats
40 v ups
30 push-ups

Posted: June 27, 2014 in Uncategorized

Warm up
10 squats
10 push ups
10 sit ups
5 rounds

Strength
5 DL 60/35
5 hang clean 60/35
5 thrusters 60/35
EMOTM 10 min
Add weight until you can no longer complete work within the minute

Conditioning
7 x 500m row
Rest until rower is open.

26.6.14

Posted: June 26, 2014 in Uncategorized

Warm Up
High Knees
Butt Kickers
Toe Touches
Heel Grabs
x2

Strength
Snatch x2 up to DM
Dropsets @70% of DM 3×2

Conditioning
3 rounds for time of:
75 double unders
50 squats
25 burpees
200m run

Posted: June 25, 2014 in Uncategorized

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Warm up
Ladder and sprint drills 10 min

Strength
1 min
Max HSPU
Max pull up
Max push up
Max sit up
Max bw squat
Rest 1 min
3 rounds

Conditioning
250 m row sprints
10 box jump
10 split lunges
1 min rest
7 rounds for quality and speed.

25.6.14

Posted: June 24, 2014 in Uncategorized

Big shout out to our own athletes Chris Diniz and Bianca Delucchi who competed out at Crossfit Anywhere in Folsom. Chris placed 11th overall in the men’s RX division and Bianca placed 3rd overall for female Rx! It is great to see and have our athletes represent us! Please give them a big high five or a pat on the back for their hard work!

Warm up
10 min of double under practice
or
10 min to establish max double unders in a minute

Strength
Strict press + Push Press + Split Jerk up to DM
or 5 working sets
From rack or ground

Conditioning
15 Push Press 40/20
35 Double Unders

5 rds

then
25 Burpees
25 Sit ups

2 rds

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Posted: June 23, 2014 in Uncategorized

Warm up
400m run
Walking lunges x 20
Squats x 10
Push ups x 10
2 rounds
Strength
10×2 front squat
EMOTM
*between sets 6 sprinter sit ups

Conditioning
Front squat x 3 60/40
RKBS x 10 70/53
EMOTM 17 min

Posted: June 20, 2014 in Uncategorized

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Don’t forget this Saturday is the BBQ at the beach club on Ben holt dr from 2-7 bring your kids there will be a pool, water park, playground and more.

Warm up
Jump rope 10 min every fail 5 v ups

Conditioning
50 thrusters
50 push ups
50 kb swings
50 power cleans
50 pull ups
50 double unders
50 squat jumps
50 cal row
35 min cap

19.6.14

Posted: June 19, 2014 in Uncategorized

Warm up
High Knees
Butt Kickers
Heel Grabs
Toe Touches
x2

Strength
Snatch + Hang Snatch + Snatch
up to DM

Conditioning
3 rounds:
10 pull ups
20 burpees

Then, 800m run

3 rounds:
10 burpees
30 Wall Balls

Posted: June 18, 2014 in Uncategorized

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Don’t forget the BBQ is this Saturday 2-7 at the beach club on Ben holt. Sign up to bring things on the community board.
Warm up
Roll out stretch 10 min

Strength
Strict pull ups 5xfailure
Candlesticks 5xfailure

Conditioning
50 double unders
50 push press 60/40
50 see the lights
50 1 arm KB Swing alternating
50 double unders
2 rounds

17.6.14

Posted: June 17, 2014 in Uncategorized

Warm up
Mountain Climbers x20
Bent Knee Iron cross x10 per side

40 Burpees

Strength
Clean + FS + Push Press
4 sets at target weight

Conditioning
AMRAP 15min:
200m run
30 double unders
25 squats
20 sit ups
15 push ups