2/19/2012
STRENGTH: 5,5,3,3,1 DEADLIFT
WOD:
Max rounds in 8 minutes
5x Power clean (135#/95#)
5x Front squat (135#/95#)
CORE: 16 TGU HEAVY AS POSSIBLE
2/18/2012
STRENGTH: 4X8 BENT OVER ROW (HEAVY)
3 ROUNDS:
21 Box Jumps 24″/20″
35 KBS 24/16KG
35 Pushups (hand release)
CORE: TABATA SIDE PLANK
Team StompinGround at the Throwdown
02/17/2012
Strength: 5,5,3,3,1 Shoulder Press
WOD:
21-15-9 Reps w/ 200m run between rounds
Hang Cleans 135/95#
Wall Balls 20/14#
CORE: 3×15 Plate Sit ups 45/25#
2/16/2012
STRENGTH: 3 SETS ME RING DIPS
WOD:
10 MIN AMRAP
5 OHS 115/75#
20 KTE
20 LATERAL JUMPS OVER BAR
WOD Feburary 15th
Strength: Bench Press 3 x 3 , 2 x 1, Drop 20 % and do 1 set of Max Reps
WOD:
4 rounds for time of:
100 meter dbl kettle bell farmers walk
10 HSPU
20 Kettle Bell Hang Split Squat (10 Each side)
10 Pullups
Core: 30 Half Moons
WOD Feburary 14th
HAPPY VALENTINES DAY! Have Fun with your better halves today and if you find yourself without a date… CFSG will be your Valentine! Today’s WOD is in honor of Annie Sakamoto, one of CrossFit’s first Sweethearts.
Strength: 5 x 3 Split Jerks
WOD:
“ANNIE”
50-40-30-20-10 Reps of
Double Unders (Sub Air Squats for Double Unders if need be)
Situps
Core: 80 Russian Twists
2/13/2012
STRENGTH: 5,5,3,3,1 FRONT SQUAT
5 rounds
Use DBs for all exercises, DB weights per round are 45/25#
20x Suitcase deadlifts
15x Hang power cleans
10x Thrusters
CORE: 40 FLOOR SWEEPERS
WOD FEBRUARY 10TH
High-Bar Back Squat: 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% – rest 2-3 min between each set
5 Rounds for Total Reps of:
1 Min ME OHS @95/65
Rest 30 Sec
1 Min ME Ring Dips
Rest 30 Sec
WOD Feburary 9th
Strength: 3,3,3,1,1,1 Push Press
WOD:
“Helen”
3 Rounds for Time of:
400 Meter Run
21 KB Swings
12 Pullups
Core: 30 Back Ext.
WOD Feburary 8th
Please come to cheer on Jake, Dan, Melissa, and Amber as they team up to compete in The SACTOWN THROWDOWN this Saturday at the Placer County Fairgrounds in Roseville. Click on the Link below and find information. Go Team CFSG!
http://crossfiteastsac.typepad.com/sactown_throwdown/
Strength: 5 x 3 Deadlift
WOD:
AMRAP in 8 Min of:
7 Thrusters 95/65
10 Wallballs 20/14
12 Hand Release Pushups
Core: 60 Russian Twists