Workout of the Day, Friday, May 17, 2013
Technical:
Max Behind the Head Split Jerk
Metabolic:
30 Burpee over Bar (buy-in)
Then:
3 RFT:
10 Box Jump Overs (24″/20″)
3 Cleans @ 80% 1RM
10 Chest to Bar Pull Ups
3 Cleans
Stabilization:
50 Ring Dips
Open gym on Saturday will not start until 12:30pm! Thank you
Workout of the Day, Thursday, May 16, 2013
Technical:
5 x 2 Thrusters
Metabolic:
Teams of 4 will do a 20 min AMRAP of:
60 Ball Slams (20/15)
60 Group Hot Potato
*If ball or feet touch ground, take 10 reps away
60 Ball tosses over Pull-Up Bar
*Other two people hold Push-Up Position
400m Group Run
Workout of the Day, Wednesday, May 15, 2013
Technical:
Max Clean (anyhow)
Metabolic:
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull Ups
Stabilization:
50 Pistol Squats
Proshop:
A couple of you guys, Scott M. and Jeff W., were asking recently about the Under Armour Core Shorts Pro… Instead of them coming in July, they came yesterday!! We have them at our Rocklin location. For those of you that do not know what I’m talking about… It’s a hyper compression short that aides very well in a deep squat with the springiness of getting up. It of course has the characteristics of a compression garment as well, only better.
We also just received our Regionals shirts. Match the team and wear the same stuff to help show your support. They are Reebok shirts and ONLY $35!!! Probably the cheapest item of Reebok, can’t pass it up folks.
Reebok CrossFit Northern California Regionals
Well, the LARGEST Nor Cal event is fast approaching. The 2013 Reebok CrossFit Games NorCal Regional is Memorial Day Weekend at Sonoma County Fairgrounds. In light of most of our coaches participating on the teams, we unfortunately have to shut down the gym for that Saturday and Sunday, May 25 and 26th. Tickets are still on sale for spectating and showing your colors at https://events.cuetoems.com/cf_norcal/OnlineTicketSales.aspx. These events are incredible! Not only will both our teams and Lynn Hunter (individual) be competing, but THE FITTEST in Nor Cal and some of the fittest worldwide will be throwing down! It’s only $40 for the three day ticket and it’s a new venue this year. As previous spectators and competitors can attest, it’s an epic weekend!
Here are the Team WOD’s:
Workout of the Day (Tuesday, May 14, 2013)
Technical:
5×2 Push Jerk
Metabolic:
5 Rounds of:
9 Push Press (115,75)
12 burpee over bar
15 air squat jumps (onto plate)
Stabilization:
25 wall walks
Workout of the Day, Monday, May 13, 2013
Technical:
6x Clean Complex
Metabolic:
21, 15, 9 Cleans (155/95)
Begin each round with 100 Double Unders
Stabilization:
5x15sec. Seated Hot Potato
Monsters of Massage will be here tomorrow, May 14th from 5-7pm! Please use the sign-in sheet at the front desk.
Workout of the Day, Friday, May 10, 2013
Technical:
Max Snatch
Metabolic:
30 Wall Balls (20/16) 10″ target
30 Chest to Bar Pull Ups
30 Alternating Pistol Squats
30 DB Snatch (70/50)
Stabilization:
Max Turkish Get-Up
A MUST READ IF YOU ARE TO ATTEND SATURDAY
In light of the recent military plane crashes and deaths overseas, there is a “Memorial/Hero WOD” we will be participating in this Saturday during our classes as well as open gym, should you decide to participate.
Saturday’s WOD is:
“Fallen Raven”
8 Rounds of:
6 Cleans 135/95
7 Bar Facing Burpees
6 Toes to Bar
***Every 3 Min, Sprint 100 m
Workout of the Day, Thursday, May 9, 2013
Technical:
4 x 3 OHS
Metabolic:
Partner Up and Complete:
800m Plate Run (45/25)
**One plate and switch as needed
Once back, 5 mins to complete:
100 Air Squats
60 Pull Ups
**Both athletes may work at a time. After 5 mins, individually complete:
1600m Run
Stabilization:
100 Seated Plate Twists