WOD Nov. 19th

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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

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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. 16th

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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

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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

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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

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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

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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

WOD Nov. 11th

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  • Skill Work: Deadlift 5-5-3-3-1-1
  • Wod: “The Double Header”
  • For Time:

    • 5 rounds

    5 OHS 115/75#

    10 Chest to bar pullups

    immediately followed by:

    3 Rounds

    6 HSPU

    16 ghd situps

    32 Double Unders

WOD Nov. 10th

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Skill Work:  5,5,3,3,1,1 Push Jerk

WOD

“The Gun Thief”

5 rounds

10 pistols (alternating legs)

5 snatches 135/95

*If you don’t have pistols yet try them while holding onto a pole or rings to help pull yourself up. Adjust the weight to ability level for the snatches.