8/30/09 WOD
Mark doing a high box jump.
10-8-6-4-2 Clean & Jerk (135/85)
50-40-30-20-10 Double Unders
8/28/09 WOD
Kelli doing GHD sit ups.
5×5 Deadlift
Then…
AMRAP in 10 min:
3 HSPU
3 Muscle Up
20 Squat
8/23/09/WOD
6 Rounds, rest 2 minutes between each round
3 Box Jumps
6 Heavy KBS
Run to the end of the building, do 9 squats, run back
CrossFit Class Updates
There will no longer be CrossFit beginner classes. If you are new to CrossFit and would like to start taking classes, please schedule a one on one sessions with any one of our CrossFit instructors, Paige, Michael, or Greg. Please see the front desk for more information or call us at (831) 469-3959.
8/19/09 WOD
Tina and Drea during Urban Rebound!
10 Weighted Pullups
600m Run
10 L-pullups (Kipping to L ok)
600m Run
10 Dead hang Pullups
600m Run
10 Kipping Pullups
600m Run
*no bike
8/18/09 WOD
Kelli doing overhead squats at the CrossFit Games in Aromas
Take the lowest number of reps for the number of reps for:
Double Unders
Overhead Squats (55/85)
Pistols (total for both legs)
AMRAP in 20 min
8/17/09 WOD
10 Rounds of 1 min on 1 min off:
Thrusters (#85/#115)
8/16/09 WOD
AMRAP in 10 min of
Heavy Thruster
Tall Box Jump
(Complete 1 rep of each, then 2, then 3 and so on. Complete as many reps as possible.)
Then…
5-8 Plank Hold Walk Outs
8/12/09 WOD
2 Min Pullups
1 Min Rest
2 Min Pushup
1 Min Rest
2 Min Squat
1 Min Rest
2 Min Row
1 Min Rest
2 Min Double Under
1 Min Rest
5 Min Rest
Then go through and do 1 min of each exercise.
8/11/09 WOD
5 Rounds for time of:
400m Run
15 Deadlift (225/155)
30 Sit Ups
831 in Action
