Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
(This version of 12 days WOD from Badger CrossFit)
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
4 x 800
2 min rest
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings 35#
50 Walking lunges
50 Knees 2 elbows
50 Push press 45#
50 Hip extension
50 Wallball shots (20/14)
50 Double unders
Is your fran time better then an NFL super star?
Max reps supine ring pulls
50 Kb swings (53/35)
35 KB swings
20 KB swins
Please read. Chalk it up
Crazy climbing skills
50 pushups w/ hand release
then 5 rounds
5 squat cleans (185/125)
10 Chest to bar pullups
400m plate run (45/25)
Your crossfit games winners
Go next year if you have the chance
Chuck Norris can eat just one Lay’s potato chip
Masters events announced. Does anyone know what crossfit event is this weekend?
We are opening up class time Sundays at 9am. Morning and evening regular Joe will be leading the class for anyone who wants to start working out on Sundays. Contact Tim, Joe, or myself if you have any questions.
Against an 8 min clock:
Front squat (115/75)
Squat heavy things
3 rounds for time:
10 Muscle ups
100 Air squats
If you feel frisky wear the 20# vest
My thoughts exactly Ron
Power clean and jush jerk
Power clean (145/100)
Toes 2 bar
No one will prob understand why this video is funny but it is. Hitler zone
Lift heavy things and repeat
4 rounds for time:
20 KB swings (53/35)
15 Goblet squats (53/35)
20 Overhead walking lunges (45/25)
10 Up and overs (24/20)
Great stuff, I have the same rule. One rule
40 Deadlifts (135/95)
30 Hang power cleans (115/75)
20 Thrusters (95/65)
10 Burpee bar hops
Coaches corner: For the 2nd part of the WOD you use the same bar for each lift. Strip weights off the bar as you go.
Cool site I just found, plenty of nerdy stuff. Zone 5 endurance
Who will let me snatch balance them???
In 9 min:
20 Double unders
5 Back Squats (225/155)
Squat deep and heavy…that is all….
As many rounds possible in 10 min:
10 Walking lunges w/ bar in rack position (75/55)
10 Thrusters (75/55)
Any time the bar come out of the rack position stop and complete 5 burpees
3 rounds for time:
50 Box jumps
coaches corner: 1 and 2 round options will be used
Elite canoeing! No clever comments are needed for this video, it speaks for itself…..
Some training motivation from the great Kenny Powers. If this is not funny, watch Eastbown and Down
As many rounds possible in 20 min:
5 Handstand pushups
Very scientific with great references. Best weight loss diets
Everything in moderation. The long road to nowhere. Great read please read it more then once
Dont be like this guy!
10 Wall climbs
30 Burpee pullups
50 Kb swings (53/35)
70 Wallball shots (20/14)
Its not that hard people. Its really freaking not, dont eat CRAP
Big thanks to everyone who came out to watch the NorCal regionals this weekend, it was a wet and wild one. We have an awesome community and you guys are awesome!!! Thanks for all the support, it means a lot. Definitely been a tough weekend in more ways then one
Max rounds in 10 min of:
7 Hang power cleans (135/95)
5 Shoulder 2 overhead (135/95)
*At the top of each min complete 8 Box jumps before going back to the bar
Here goes nothin
Just a reminder that I will not be at the gym tomorrow or Saturday but have no fear because Tim will be covering the classes so everything will be normal. Also Ill be doing the website as normal but expect the posts to be up at late/ weird times.
Here is the link to everything you need to know about the norcal regionals this weekend. Word on the street is that they are streaming it live online. Not sure where to find the link but im sure it will be on this page. You can also ask Brian B because he will know better then I would. Pops Sulon aka Papa Bear is setting up a Crossfit SR base camp so if you make it out send me a text or email to come hang out with the crew!
30 Chest to bar pullups
6 Squat snatch (95/65)
12 Knees 2 elbows
5 rope climbs
Inspiration from MJ
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105)
1-2-3-4-5-6-7-8-9-10 Burpee Box jump (24/10)
US lifts sanctions in EU beef hormone row
Bacon: health food or devil in delicious disguise
A running video that is actually cool! Weightlifting videos are still cooler
Rest day/ Mobility WOD
Which of the 10 general skills do these guys have
Remember that memorial day there is no 5:30 or 6:30am class. Regular classes from 9:30 on.
3 rounds for time:
30 Dumbell squat cleans (55/35)
Coaches corner: If we run into a backup on dumbbells then we will use bars for the squat cleans
Preview of the fun that will be had at the norcal regionals next Friday!
The plan as of right now if that there will be no early AM classes on memorial day. I gathered that no one was wanting to come in that early. We will run a normal class schedule from the 9:30am class on.
Super Sharks fans and new additions to the 10:30 crew, Julie Meghan and Kelsey, show off their dance moves to some Miley Cyrus during Friday snack time….
As many rounds possible in 20 min of:
5 Thrusters (135/95)
10 Box Jumps (30/24)
15 KB swings (70/53)
In 8 min:
establish the heaviest turkish getup you can handle for 1 rep
20 calorie row
40 DB clean and jerk (35/20) or barbell (95/65)
50 toes 2 bar
100 ft. overhead walking lunges (45/64)
Sprint 150 ft.
For the Crossfitter who is also a dog lover or visa vera
Good for a cheap laugh