Monthly Archives: September 2011

Workout Of the Day (Friday September 30 2011)

Technical: 5 x 3 Split Snatch
For Time: Utilizing towels for the movements, complete five rounds of:

5 Toes to Bar

7 Dead Lifts (185/135)

9 Russian KB Swi

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200 m Run

Stabilization: 50 Heavy Seated Russian Twists
Details: This is a forearm blaster, especially be careful doing the toes to bar while holding the towels instead of the bar.

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Posted in WOD

Workout Of the Day (Thursday September 29 2011)

Technical: 5 x 2 OHS
For Time: 21, 15, 9 of with a 400 m Row in Between Rounds:

Box Jumps (30″/24″)

Ball Slams

OHS (95/65)

400 m Row

Stabilization: 5 x 12 secs Hollow Rock
Details: Post thoughts to comments
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Workout Of the Day (Wednesday September 28 2011)

Technical: Burgenor Warm Up4 x 5 Power Snatch
For Time: Five Rounds of:5 Hang Snatch (95/65)

10 HSPU

15 Chest to Bar Pullups

Stabilization: EMOM Complete 30 Situps for 4 Minutes
Details: Post thoughts to comments
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Workout Of the Day (Tuesday September 27 2011)

Technical: 5 x 4 Back Squats
For Time: Complete Four Rounds of:

20 KB Snatch (53/35)

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20 KB Goblet Squats (53/35)

Stabilization: 4 x 5 x 2 KB Windmills
Details: Post thoughts to comments
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Workout Of the Day (Monday September 26 2011)

Technical: Burgenor Warm-Up for Cleans

5 x 3 Front Squats

For Time: “Grace”buy cigarettes online

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30 Power Clean & Jerk (135/95)

Stabilization: 50 Pistols
Details: Post thoughts to comments
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Workout Of the Day (Sunday September 25 2011)

Technical: 100 KB Snatch
For Time: 30, 20, 10 of:

KB Swings

Air Squats

Situps

  Then:

100 m Walking Lunges with MB*

100 Wall Ball*

     *Partition reps and distance as necessary

Details: Lots of no shows this weekend… C’mon guys!  If you sign up, show up!
Posted in WOD

Workout Of the Day (Saturday September 24 2011)

Technical: 2 Rounds of:300 m Run

20 pushups

30 air squats

Then:

3 x 20 KB Snatch

For Time: Teams of Three:150 Cleans (115/75)

200 Pullups

250 Wall Ball

2000 m Run

Details: Personal jumpropes that were left on the black cabinet by the desk have now been moved to the general population of jumpropes. 

 

Posted in WOD

Workout Of the Day (Friday September 23 2011)

Technical: 5 x 3 Cleans

3 x 20 DB Thrusters

For Time: Complete Four Rounds of:

20 Ball Slams

30 OH MB Lunges

40 Seated MB Twists

Details: Post thoughts to comments
Posted in WOD

Workout Of the Day (Thursday September 22 2011)

Technical: 5 x 3 Power Cleans
For Time: Complete Three Rounds of:

15 Dead Lift (155/105)

200

m Run

10 Front Squats (155/105)

200 m Row

Stabilization: 5 x 12 secs Hollow Rock
Details: Post thoughts to comments
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Posted in WOD

2011 Reebok CrossFit Games-RCF

Day #1 Video Compilation of The Games

 

Day #2 Video Compilation

 

Day #3- Finals!

 

Posted in Rocklin Crossfit Blog