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25
Nov

Sunday, November 26, 2017


CLEAN COMPLEX
2 Clean Pull + 1 Clean (full), ME
 
BCF/CFR7/CFSA Throwdown Individual Event #2, “Can you go unbroken?”
9-15-21
C2B Pull-ups
Thrusters 115/80
FX: Chin-over-bar pull-ups; 95/65

24
Nov

Saturday, November 25, 2017


Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.


 
LATERAL STEP-UPS, 8L/8R (unweighted, per this video example)
 
“Sham”
7 RFT
11 Bodyweight Deadlifts
100m Sprint

23
Nov

Friday, November 24, 2017


Superset x 4
SINGLE LEG KB RDL, 6L/6R, non-alternating (RDL or Stiff-legged version OK)
6 BACK SQUATS, ascending but not maximal
 
For time:
30 Alternating DB Snatch, 50/35
30 Ring Dips
30 Alternating DB Snatch, 50/35
30 TTB
30 Alternating DB Snatch, 50/35
30 Burpees
30 Alternating DB Snatch, 50/35

22
Nov

Thursday, November 23, 2017

Early Registration is Open! To get signed up, click this link to save $20.



Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

“SCOOTER”
On a 30-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 Double Unders
15 Pull-ups
15 Push-ups
100m Sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
If you’re performing without a partner, rest 60 seconds between each round,

21
Nov

Wednesday, November 22, 2017


SHOULDER PRESS 3RM
 
5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
– rest 2 minutes –
5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
RX+: 185/125
RX: 165/110
FX: 135/95

20
Nov

Tuesday, November 21, 2017

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!



Superset:
5 x 5 STRICT TTB (RX+ option of 10; Scale: Strict Knee Raises or V ups)
5 x 10 Meters HS Walking/HS Holds Rest:1:00; or, 5 x 3-5 Wall Walks
 
“Nasty Girls”
3 RFT
50 Squats
7 Ring Muscle ups, FX: 7 CTB Pull-ups + 7 Ring Dips
10 Hang Power Cleans, 135/95; FX: 95/65
Compare to 11/7/2012

19
Nov

Monday, November 20, 2017

Thanksgiving Schedule
Monday: Normal
Tuesday: Normal
Wednesday: No boot camp; Last class of the day at 6:30pm
Thanksgiving Thursday: 9am WOD only
Friday: 9am and 5:30pm WODs only
Saturday: 10am and 11am WODs and Open Gym from 12-1pm
Sunday: No skills class or yoga


Strength/Skill Schedule
Monday: Thrusters
Tuesday: Strict T2B and “Nasty Girls”
Wednesday: Shoulder Press
Thursday: “Scooter”
Friday: Single Leg RDL/Back Squats
Saturday: Weighted Step ups/ “Sham”
Sunday: Clean complex/ Throwdown Individual WOD #2


Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!


2017 Hoodie Pre-Order! Purchase by midnight Nov 27th. $40
 

 

Thrusters
5 x 2 Across (target ~90% of weight you hit for hang clusters on 11/15)

10 Min AMRAP
3 Burpee Box Jump Overs 24/20
3 Deadlifts
6 Burpee Box Jump Overs 24/20
6 Deadlifts
9 Burpee Box Jump Overs 24/20
9 Deadlifts
Etc.

Score is weight and rounds + reps.
*Recommended weights: RX 225/155; FX 185/125

18
Nov

Sunday, November 19, 2017

Thanksgiving Schedule:
Monday: Normal
Tuesday: Normal
Wednesday: No boot camp; Last class of the day at 6:30pm
Thanksgiving Thursday: 9am WOD only
Friday: 9am and 5:30pm WODs only
Saturday: 10am and 11am WODs only
Sunday: No skills class or yoga

TEMPO OHS 7×3
3 count descent, 2 count hold at bottom, 1 count ascent
(May be across or ascending, depending on skill and needs of athlete)

 
From CrossFit.com – November 3, 2017
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 ring dips
10 Turkish get-ups, 50-lb/35-lb dumbbell
NOTE: This workout is intended to be 20 minutes of work FOR QUALITY; score is not important. Athletes should move with deliberation and virtuosity.