(Workout of the Day) Tuesday June 19, 2012
Technical:
5 x 3 Split Snatch
WOD:
Using the same bar (135/95), complete 10 rounds of:
3 Power Snatch
6 Push Press
9 Deadlifts
Stabilization:
100 Air Disc Sqauats
The floor… We addressed it in the email a couple months back and nearly every day in class… We are still working out the bugs of the functionality of the gym and running classes. We are going to be moving one of the pullup rigs too, so please be patient! The floor is a bit permanent, so we need to ensure it to be placed in the best spot… I’m expecting to have it in in August. Please bare with us!
Monday, June 18, 2012
Technical:
4×3 Hang Snatch
Metabolic:
3 Rounds of:
20 DB Power Snatch (55/35)
20 Single Arm DB Thruster
50 Air Squats
Stabilization:
1RM Weighted Pull Up
Also, we ask that you all sign your children up for day care by going to the Lil Badger tab on our scheduler, and sign them up just as you would for a class. We offer a drop in rate at $10, but you must still sign your children up! Thanks!
Workout Of the Day (Friday June 15, 2012)
| Technical: | 4 x 5 Snatch Balance |
|---|---|
| For Time: | 30, 20, 10 using 95/65 bar:
SDHP Push Press Alt. Leg Lunges with Bar on Back |
| Stabilization: | 50 Toes to Bar |
| Details: | Post thoughts to comments |
Workout Of the Day (Thursday June 14, 2012)
| Technical: | 10 min to find max Power Snatch |
|---|---|
| For Time: | Start and finish with a 400 m run
5, 10, 15, 20, 25 Ground to Overhead 25, 20, 15, 10, 5 Box Jumps |
| Stabilization: | 5 x 12 Secs Seated KB Hot Potato |
| Details: | Drink lots of water! It is seriously heating up…
Don’t forget, our youth CrossFit program starts on the 26th! It’s a great way to get your kids in to shape, keep them active, and out of trouble this Summer! Ask a coach or look at the flyers for details!
Post thoughts to comments |
Workout Of the Day (Wednesday June 13, 2012)
| Technical: | 10 min to find OHS Max |
|---|---|
| For Time: | Three rounds of:
30 KB Snatch (24/26 kg) 50 KB Goblet Squats 30 Push Ups |
| Stabilization: | 100 Seated Russian KB Twists |
| Details: | A/C is WORKING! |
Workout Of the Day (Tuesday June 12, 2012)
| Technical: | 4 x 5 Deadlifts |
|---|---|
| For Time: | Four Rounds of:
15 Wall Ball 12 Power Cleans (155/105) 9 Burpee Deadlifts |
| Stabilization: | 50 Pistols |
| Details: | Event #3 From Regionals! Also, yes, I know that it is hot! We are still waiting on the A/C units to get fixed… Sorry, please make sure you are plenty hydrated! |
Monday June 11, 2012
Tech:
4 x 2 Split Jerk (Heavy)
Metabolic:
-23 min Time Cap-
“Daniel”
50 Pullups
400 m Run
21 Thrusters (95/65)
800 m Run
21 Thrusters (95/65)
400 m Run
50 Pullups
Stabilization:
5 x 12 secs Hollow Rock
Event #2 from Regionals
Saturday June 9, 2012
Tech: 10 Min to establish 1 RM Hang Clean
Metabolic:
21 Squat Clean Thruster (155/105)
100 Double Unders
15 Squat Clean Thruster (155/105)
75 Air Squats
9 Squat Clean Thruster (155/105)
50 Double Unders
Stabilization: Seated Russian Plate Twists 100
Video is WOD #1 of 6 of the 2012 Nor Cal Regionals with two teams representing the gym! More to come…
Also, don’t forget today’s the pool party at Thunder Valley Casino, you will be able to purchase tickets at the door, then afterwards a BBQ at Todd’s house in Lincoln at Twelve Bridges… Address:
2001 Ladera Drive
Lincoln, CA 95648
Gate Code: #2888
Friday June 8, 2012
Tech: 5 x 3 Push Press
Metabolic:
Three rounds of:
30 sec Chin over bar hold
12 Deadlifts (275/185)
15 Burpees
Stabilization:
1 Rep Max Weighted Pull ups
Notes:
The internet is FINALLY IN!!!! Thankfully, we sincerely apologize for the chaos that has been going on this week, just bare with us please! We are trying everything in our power to keep things running smooth. The counter and the women’s restroom partition should be done by Monday.
Don’t forget the BBQ at Todd’s house this Saturday!
2001 Ladera Drive
Lincoln, CA 95648
Gate Code: #2888
Tuesday June 5, 2012
Tech: 3, 2, 1, 1, 1: Deadlifts
WOD:
21, 18, 15, 12, 9, 6, 3:
Push press 135/95
Chest to Bar Pullups
100 Air Disc Squats