WOD Nov. 21st
Jake LIES! He loves toes to bar. He thinks we should do them every day.
Strength Component: 5×5 Push Press
WOD:10 min AMRAP but every minute on the minute 50m bear crawl
5 Cleans 185/115
7 pull-ups
9 Double Unders
Core: 50 GHD Sit-ups
WOD Nov. 20th
Strength Component: 5,5,5,5,5+ Snatch
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
WOD Nov. 19th
Strength Component: 5,5,3,3,1,1 Bench Press
Wod: For Time
20 reps 225/135# Back Squat
Followed immediately by 5 rounds:
7 pull-Ups
5 Cluster’s 135/95#
Core: Plank w/ leg lift 3×1:00
WOD Nov. 18th
Strength/Skill Component: 5×5 snatch grip deadlift
WOD:
“Nate” AMRAP in 20 Min. of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Core:
100 abmat situps
WOD Nov. 17th
Strength Component: 5,5,3,3,1,1 Cleans
Wod: For time
50 Burpee Wall Balls (10ft target)
Core: 50 Russian Twists
WOD Nov. 16th
Strength Component: 5,5,3,3,1,1 reps of Shoulder press
Wod:
For TIme:
Row 500m
10 DB squat cleans 45/25#
Row 400m
8 DB squat cleans
Row 300m
6 DB squat cleans
Row 200m
4 DB squat cleans
Row 100m
2 DB squat cleans
Core:
50 toes to bar
WOD Nov. 15th
Skill Work: 5,5,3,3,1,1 Front Squat
WOD: 5 rounds for time:
5 Ring HSPU
10 Ring Push-Ups
15 Ring Dips
Core: 4×20 GHD situps/back extensions
WOD Nov. 14th
Skill Work: Handstand hold x3 as long as you can
WOD: “Jacob’s Ladder” 10-9-8-…1 and 1-2-3…10 reps/alternating
Ball Slams 20#
Burpee Box Jumps
I had the privaledge of working out with some great crossfitters yesterday down at CrossFit East Sacramento. I had a lot of fun and a great workout. Thank you Justin for having us at your gym, we will hopefully be doing this sort of thing every saturday. Have a good sunday and go Vikings.
CORE:
3 sets to failure plank
WOD Nov. 13th
Skill Work: Snatch 5×5
WOD:
5 Rounds for time:
10 Deadlift 225/165
5 Muscle Ups
I will not be at the gym today I will be at CrossFit East Sacramento doing some kind of crazy workout with my friends Blair Morrison and Justin Riley. Im not sure what’s in store but Im looking forward to training with and learning from these high caliber athletes.
WOD Nov. 12 2010
Skill Work: 5×5 Back Squat
Wod: For Time
200m run
25 Dumbbell Thrusters 45/25#
25 Sit-ups
10 Burpees
25 Walking Lunge Steps w/45/25# plate overhead
25 push-ups
200m run
25 push-ups
25 walking lunge 45/25# plate over head
10 Burpees
25 Sit-ups
25 Dumbbell Thrusters 45/25#
200m run