Categorized as: Fitness

12 September 2016 Fitness

Supplemental
6 x 1 Clean and Jerk

Power/Strength
7 x 2 Power Clean
+ 3 Front Squats
+ 2 Push Jerks
Every 2:30 Minutes

5 Rounds
10 Chest to Bar Pull-Ups
10 Power Cleans 135/95
10 Front Squats 135/95
10 Push Jerks 135/95

Supplemental Endurance
8 x 300 Meter Row
Every :90 Seconds

16 August 2016 Fitness

Supplemental
7 x 1 Power Clean

Power
Hang Clean + Front Squat
8 x 1 + 2
Every 2 Minutes

Romanian Deadlift
5 x 10
Every 2 Minutes

Toes to Bar
5 x 12
Prowler Push
5 x 50 Meters
Every 2 Minutes

3 Rounds
30 Kettlebell Swings 2.0/1.5 1.5/1.0
20 Wall Balls 20/14
30 Double Unders
Rest 1 Minute
1200 Meter Cool Down

29 June 2016

Supplemental
7 x 1 Split Jerk

Skillwork
Establish a Max Distance Handstand Walk

Workout of The Day
400 Meter Run $$

50-40-30-20-10
Calorie Row
Double Unders

400 Meter Run $$

Extensive Mobility

9 May 2016 Fitness Training

Monday

Supplemental
10 x 1 Hang Snatch
Every Minute on The Minute

Strength
Back Squats
6 x 5
Strict Handstand Push Ups
6 x 7
Every 3 Minutes

Workout of The Day
3 Rounds of “Double DT”
24 Deadlifts 155/105 135/95 115/85
18 Hang Power Cleans
12 Push Jerks
Rest 2 minutes between rounds.
use the same weight for all 3 movements
Note times for all 3 rounds

Supplemental Endurance
800 Meter Run
10 Minutes Stairs
800 Meter Run

22 February 2016 CrossFit Workout

We will switch to an Open Gym format beginning 1 March 2016. Please contact Coach CK for details at 619-840-9099 .

Supplemental
7 x 1 Snatch Balance

Power
Hang Snatch (Mid Thigh)
8 x 3
Toes to Bar
8 x 7
Every 2 Minutes

Workout of The Day
5 Rounds
5 Shoulder to Overhead 185/125 155/105 135/95
10 Bar Facing Burpees
5 Hang Power Cleans

Rest 2 Minutes

1 Mile Colusa Run

Supplemental Endurance
Airdyne :30 Seconds on / :90 Seconds off
10 Rounds for Calories

13 February 2016 Fitness Workout

Saturday

Strength
6 Rounds Every Minute on The Minute
Minute 1: 8 Single Arm Row
Minute 2: 8 Single Arm Row
Minute 3: 16 GHD Sit Ups

Barbell Row
6 x 8
Leg Lifts
6 x 10-15
Every 2:30 Minutes

Team Workout
120 Kettlebell Snatches
400 Meter Partner Carry
100 Single Arm Kettlebell Thrusters
400 Meter Medicine Ball Run
80 Jumping Pull Ups
400 Meter Partner Carry
60 Burpee Pull Ups

26 January 2016 CrossFit WOD

Supplemental
7 x 2 Power Clean + 1 Split Jerk

Power/Strength
Every Minute on The Minute – 7 Rounds
Minute 1: 5 Touch and Go Cleans (Climbing)
Minute 2: 8 – 4 Point L Hangs
Minute 3: 18″ Handstand Walks

Workout of The Day

3 Rounds for Time
“The Admiral”
20 Burpee Pull Ups
20 Front Squats 155/105 135/95 115/85
20 Box Jumps

Rest 1 Minute

1200 Meter Jog (Not for Time)

Supplemental Endurance
3 Rounds
20 Low Back Extensions
20 GHD Sit Ups
20 Reverse Hypers
500 Meter Row