Blog Archives: General

Thursday October 15th, 2015

Crossfit

For 30 minutes, ever 3 minutes:

1 Clean + Jerk (heavy!) + 5 MU + 5 HSPU

Sport

Barbell L Seat Press: 5 x 10 reps.

Then “Mooch”

Complete as many rounds as possible in 9 minutes of:

225 lbs Back Squats – 3 Reps
Pull Ups – 6 Reps
Push Ups – 9 Reps

Wednesday October 14th, 2015

CrosSFit

Barbell L Seat Press: 5 x 10 reps.

Then: 2-4-6-8-10-12-14
Thruster 115/75
KBS 70/53
GHD Situps

Sport

Find Heavy 3 DL

Heavy 5 rep back squat
THEN
60 sec max reps at 75%
60 sec max reps at 65%

Tuesday October 13th, 2015

CrosSFit

Find Heavy 3 DL

Back Squat
5RM
1RM

Don’t sandbag the 5RM to make a bigger 1RM.

Find that innner grit that get you through the 50 rep and the 60sec work!

Sport

Barbell Step Ups 24/20. Find 3 rep max per leg.

Then: 50 Push Press 135/95.

Every time you drop the bar 45 double unders.

StandUp Kids on CBS!

Check out our kick ass owner Juliet Starrett and StandUp Kids on CBS from this morning!

http://www.cbsnews.com/news/vallecito-elementary-school-in-northern-california-brings-standing-desks-into-the-classroom/

Monday October 12th, 2015

CrosSFit

22: EMOM: odds:

3 HSPU Strict: 3″ slow down.. Max reps FR Lunges 155/105

Then. . Run 1000m for time.

Sport

For Time: 12-9-6 reps for time of:
Muscle-ups
275-lb. deadlifts

Friday October 9th, 2015

Sport & CrosSFit

10 x 2 (Push Press + Thruster),

For Time: Row 3km

Thursday October 8th, 2015

CrosSFit

Barbell L Seat Press: 4 x 8 reps 20’ Emom:
Evens: 5+ HSPU
Odds: 50 Double Unders

Sport

16′ EMOM: 1 Heavy Snatch Balance + 1 Snatch. Start lighter, work up heavier.

Heavy 5 rep back squat
THEN
60 sec max reps at 75%
60 sec max reps at 65%

Wednesday October 7th, 2015

Sport

5 rounds: Heavy 3 DL (80%+) + Max cal in 30″.

Rest 3 minutes.

For Time: 70 Strict Pullups. Every break perform 10 V ups.

CrosSFit

16′ EMOM: 1 Heavy Snatch Balance + 1 Snatch. Start lighter, work up heavier.

Heavy set of 5 Back Squats(~80%)
THEN
– 60 sec AMR(ep)AP @75% of 5rep
– 60 sec AMR(ep)AP @65% of 5rep

Go heavier than last time

Tuesday October 6th 2015

CrosSFit

8 rounds:
30” max reps FS 155/105

+ 30” max line touches, rest 2 minutes.

Sport

Speed DL 15 x 3 (50-75%), Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Cal Row
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes