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Friday, February 3, 2017

Skill: Rope Climbs:  Spend 10-15 

WOD:

21 Deadlifts 
21 HSPU
3 Rope Climbs
15 Deadlifts
15 HSPU
2 Rope Climbs
9 Deadlifts
9 HSPU
1 Rope Climb

L3: 225/155  Kipping HSPU to level surface
L2:  185/125  Strict HSPU w/ 1 or 2 ab mats
L1: Scale  Pike HSPU or Box HSPU

Thursday, February 2, 2017


Strength: Snatch 3-2-1-1-1
“Climbing”

WOD:

In teams of 3:
150 calories on assault bike for time.  One person on assault bike at all times, one person holding plates in fingers 45/25, one person resting.  Assault bike can’t go without plate hold.  

Wednesday, February 1, 2017

Skill:  Kipping Pull-up
Spend 10 min working on stringing together pull-ups

HERO WOD “Danny”

AMRAP 20

30 Box Jumps
20 Push Press
30 Pull-ups

L3: 24/20 115/75
L2: Scale; 95/65
L1: Scale

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Tuesday, January 31, 2017

Skill:  Clean and Jerk:  Warmup to appx 80% of what your goal is to hit in 15.1a

WOD:
CrossFit Open Workout 15.1

AMRAP 9
15 TTB
10 Deadlifts
5 Snatches

Rx 115/75
Scaled:  85/55

15.1a
Immediately followed by 6 min to establish 1RM clean and Jerk

Monday, January 30, 2017

Monday, January 30, 2017

Strength:
2 x 100 m farmer carry.

WOD:
100 Double Unders
27 Thrusters 
30 Bar Facing Burpees Over the Barbell
27 Thrusters 
100 Double-Unders

*15 min cap

L3: 95/65
L2: 75/55
L1: Scale

Saturday, January 28, 2017

WOD:  CrossFit Open Workout 14.4

14 min AMRAP
60 Cal Row
50 TTB
40 Wallballs
30 Cleans
20 Muscle Ups

135/95
20/14

9am Open Prep

10am  ROMWOD

Friday, January 27, 2017

1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 101+ %

1 x 1 @ 101+%

WOD:   
10 to 1
Front Squat
Push Press 

L3: 95/65
L2: 75/55
L1: scale

Thursday, January 26, 2017

Skill:  Hips to Rings

L3: 4 x 4 Hips to Rings
L2: 7 x 1 Hips to Rings
L1:  Ring Swings

WOD: 30 Burpee Ring Muscle Ups for Time

L3: Ring Muscle Ups
L2: 40 Burpee CTB or jumping ring MU
L1: 40 Burpee Pull/ups (jumping pullup)

Wednesday, January 25, 2017

Strength: Strict Press Establish a 1RM

1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 101+ %

1 x 1 @ 101+%

WOD:  CrossFit Open Workout 12.2

AMRAP 10
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Rep Snatch 210/120