Blog

WOD 7.24.16

ropeclimbsccf

Masters Games Event 1:  California Club

For time:

8 Deadlifts (365/255)  *50+ females 225#

40 GHD Sit Ups

80 Double Unders

4 Rope Climbs

80 Wall Balls

4 Rope Climbs

80 Double Unders

40 GHD Sit Ups

8 Deadlifts

By | July 24th, 2016|Categories: Uncategorized|0 Comments

WOD 7.23.16

runningcf

For Time

400 meter Run

+

21-15-9 Reps of:

Power Snatch (75/55 lbs)

Pull-Ups

+

400 meter Run

+

21-15-9 Reps of:

Power Snatch (75/55 lbs)

Pull-Ups

+

400 meter run

By | July 23rd, 2016|Categories: Uncategorized|0 Comments

WOD 7.22.16

10495388_10204302500866468_1117986363991207775_o

Build to a Max Press (15 Minutes)
For max reps

10 minute time cap

7 rounds of Cindy

Cindy= {5 Pull Ups + 10 Push Ups + 15 Squats} for 1 round

Run 400m

Max reps burpees in time remaining

By | July 22nd, 2016|Categories: Uncategorized|0 Comments

WOD 7.21.16

bjsl

Build to a Max Back Squat (20 Minutes)
For time:

10-9-8-7-6-5-4-3-2-1

Front Squats (30%-40% 1 RM)

Box Jumps 24/20

By | July 21st, 2016|Categories: Uncategorized|0 Comments

WOD 7.20.16

cnj

3 Press + 2 Push Press + 1 Push Jerk

Build to a tough complex in 10 minutes
EMOM 7

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean Thruster

-All sets @ 65%-75% of Max Thruster (Mod)

-Focus is on effective turnover and mechanics.  No failed lifts.
AMRAP 10

25m x 4 Shuttle Run

20 second Bar Hang

20 second HS Hold (L2 1 Wall Walk)

20 second FLR

By | July 20th, 2016|Categories: Uncategorized|0 Comments