Workout of the Day (Monday September 11, 2017)

Technical:

5 x 3 OHS

 

Metabolic:

5 Rounds:

15/13 Cal Row
10 Burpee Box Jumps
90 Rest

 

Stabilization:

5 x 4 KB Windmills

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Saturday Fundraiser for Deputy Sheriff French

Deputy Sheriff Robert French

End of Watch: Wednesday, August 30, 2017

Join us for a Fundraiser Memorial Workout

Saturday, September 9

The public is welcome to join us as we celebrate the life of Sheriff

Robert French.

Participate at any of the 3 following locations:

V3 CrossFit – Rocklin CrossFit – Midtown Strength & Conditioning

WOD – “French” 21:00 AMRAP (As Many Rounds As Possible) *If you have a weight vest, wear it!

8 Pull Ups, 30 Squats, 17 Burpees

Immediately after a 2.1 mile community Run or walk

  • ●●

A memorial fund has been set up to help Deputy Robert ‘Bob’ French’s family.

Donations can be made at the CAHP Credit Union website:

Donation to Deputy Robert French

or by mailing checks to:

Deputy Robert French Memorial Fund

CAHP Credit Union – 2843 Manlove Road

P.O. Box 276507

Sacramento, CA 95827-6507

Posted in WOD

Workout of the Day ( Friday September 8, 2017)

Liners

8 rounds:

150 m Row
6 Burpees Over Rower

Technical:

5 x 3 Push Jerk

10 min EMOM:

115-145/75-105
5 Power Clean to OH
5 Back Squats
10 Lateral Hops Over Bar

Stabilization:

800 m Dual KB Farmer Carry

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Workout of the Day (Thursday September 7, 2017)

Technical:
5 x 3 Hang Cleans

Metabolic:
Choose a bodyweight movement you NEED to work on. Be honest with yourself and work hard!

4 Rounds of:
100m Sprint
2 minutes of Movement Practice

Rest 2 minutes

3 Rounds of:
10 Body Weight Front Squats
15 Heavy Double Unders

Stabilization:

30 Partial TGU

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Workout of the Day (Wednesday September 6, 2017)

Technical:

 

5 x 2 Power Clean to Push Jerk

 

Metabolic:

 

50/40 Cal Row

40 Wall Ball

30 KB Swings 70/53

20 Burpee Box Jump Overs (Clearing)

10 Clean & Jerks (Anyhow) 205-245/145-165

 

Stabilization:

 

50 Pistol Squats

 

This Saturday, we will be running a fundraiser WOD for fallen officer, Robert French.  It will be a  workout that anyone can do, so bring your family in and pay your respect through some sweat!  Most all the gyms in the greater Sacramento area will be partaking on this, so don’t miss out!

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Workout of the Day (Tuesday, September 5, 2017)

Technical:
5x 3 TNG Cluster

Metabolic:
15, 12, 9
Thrusters 155/115
30, 24, 18
Toes to Bar

Stabilization:
50 Ring Dips

Posted in WOD

Workout of the Day (Friday September 1, 2017)

Technical:

5 x 2 + 2 Power Snatch + OHS
Metabolic:

Complete:

35 Hang Power Snatch 95-115/65-80
50 OH Lunges 95-115/65-80
35 Hang Power Snatch 95-115/65-80

Stabilization:

3 x Max Strict Sets of Toes To Bar

This weeks mobility is all about the low back tightness, sciatica issues, tight low backs…. sign up and get your fix on!!! Unless of course, you want a life of being hunched forward… just sayin

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Workout of the Day (Thursday, August 31, 2017)

Liners
4 Rounds of:
5 Burpees Pull-ups
10 Speed Skaters

Technical:
5 x 2 Heavy Back Squats

Metabolic:
Row as fast as you can. Whatever time you get, that is the length of time you have to do AMRAP (round up to the nearest 30).

1000m Row
AMRAP
5 KB Push-ups
10 KB Swings (53/35 )
15 Sit-ups
500m Row
AMRAP

5 KB Push-ups
10 KB Swings (53/35 )
15 Sit-ups

250m Row

AMRAP

5 KB Push-ups
10 KB Swings (53/35 )
15 Sit-ups

Stabilization:
Handstand Practice

Posted in WOD

Workout of the Day (Wednesday, August 30, 2017)

Technical:
5 x 3 + 2 Power Snatch + Snathc Balance

5 Rounds: 3 min Intervals, 1 min Rest
1 min Max Heavy Wall Balls
1 min Max Reps DB Power Snatch 70/50
1 min Max Reps Box Jump 30″/24″

Stabilization:
7×3 WTD Pull Ups

Posted in WOD

Workout of the Day (Tuesday, August 29, 2017)

Technical:
5×2 Back Rack Split Jerk

Metabolic:
50 OHS 95/65
Then 3 Rounds:
50 Double Unders
20 KB OH Lunge 24/16

Stabilization:
100 Seated Twists

Posted in WOD