2015 04 07
Ceewa resting after 15.5
A.
Warm Up
2-3 Rounds
Static Pillar Hold 30 sec
Jimmy Buffets 30 sec
Scap Pull Ups 30 sec
Inch Worm Feet Only 30 sec
PVC Hip Hinge 30 sec
Note: Big emphasis on getting organized for the Deadlift today, if you have a hard time with the DL, today is the day to come in.
B.
Deadlift 5RM
Note: Its a beauty contest today, if we see sketchy back positions, we will have the coach stop you.
C.
7 Minute Ladder
5 Pull Ups
20 No Push Up Burpee
10 Pull Ups
20 No Push Up Burpee
etc.. pull ups increase by 5 repetitions, while to No Push Up Burpees remain constant
2015 04 06
I know its not Easter anymore…but this is funny.
A.
15 min to find Press 5RM
B.
15 min to find Squat Heavy single
Note: There should be a rep or two left in the tank. Work to something heavy but…NO FAILED REPS
C.
4 Rounds
At the top of the every 4 min
5 Squats @70-80% of todays single
200m run
Note: Score is the time for each round. The clock will reset at zero for each round.
2015 04 05
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2015 04 05
2015 04 04
A.
Teams of 2
15 minute amrap
10 Kettlebell Snatches
Sprint 80 yards (40 down and 40 back)
at the 6:00 minute mark, one person working at a time, both team mates must perform 40 No Push Up Burpees Each before they can resume the workout.
2015 04 03
If you have checked the blog this week you’ll know that we put Friday’s Wod to a vote! You guys voted on the wod, and the results are in!
Enjoy a good training montage with Calvin before the workout
For time:
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Notes: If you are gunning for the leaderboard today, All standards are hyperlinked. Be sure that you keep every repetition honest! Also, you may notice there is a change from back extensions to Barbell good mornings, we only have a few GHD’s, and we would like to not have to run multiple crazy heats.
2015 04 02
Amy Qualified for Masters Regionals!
Congratulations to Amy VanDyck moving on to Masters Regionals Events – she placed in the top 200 in her age division in the WORLD!
What does this mean?
Four events will be released at 5 p.m. PT, Thursday, April 17 on Games.CrossFit.com. After they are released, we will decide what days and times Amy and a few others will be performing those wods over the course of the 5 days. Once it gets closer we will release the times Amy will be performing the wods if anyone would like to come out and spectate!
In 2014, CrossFit introduced the first-ever Masters Qualifier. The top 200 masters athletes each age division in the world—40-44, 45-49, 50-54, 55-59 and 60-plus—will have from Thursday, April 17 to Monday, April 21 to complete four events. Events may be completed in any order. All four event scores must be submitted no later than 5 p.m. PT on April 21.
Masters athletes will have five scores recorded to determine the top 20 in each age division. The first of five scores for each masters athlete will be their final Open ranking. The other four scores are the final rankings of each event from the Masters Qualifier.
Athletes may be asked to submit video of one of the four events. Masters athletes are encouraged to film each of the four Masters Qualifier events.
The 20 athletes with the fewest points at the end of the Qualifier will receive an invitation to compete at the CrossFit Games in Carson, Calif.
2015 04 02
[vc_row][vc_column width=”1/1″][text_output]A.
6 minute amrap
5 strict press 95/65
15 Burpees over the bar
rest 3 minutes
4 minutes
10 Push press 95/65
10 Burpees over the bar
rest 3 minutes
2 minutes
15 Push Jerk 95/65
5 Burpees over the bar[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][accordion][accordion_item]Educational Material
Push Jerk[/accordion_item][/accordion][/vc_column][/vc_row]
2015 04 01
[vc_row][vc_column width=”1/2″][promo image=”11594″]New CFSB Deep V Shirts
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Mens and Womens Cut, available in black, red, and white
Click here to check them out and head to the store to preorder[/promo][/vc_column][vc_column width=”1/2″][promo image=”11588″]New Girls Summer Shorts
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Available in assorted shiny colors
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2015 04 01