WOD 120628

Find your 1 Rep Max Snatch

We have been drilling the snatch a lot lately .
Now it is time for just a little be more

Then

5RFT

5 Squat Cleans
5 Push Press 

Run 400

WOD 120523

Did you like the stones and the tire flips
yesterday. The make most of their appearance
Saturday works outs, so be sure to get in here
for the fun Sat WoD's

400 m Run
50 Pull-ups
400 M Run
40 push ups
400 m Run
30 Wb Sit Ups
400 m Run
20 Front Squats
400 m Run
10 Shoulder to over head

WOD 110521

Mike Judging Anh Vu a Crowd Favorite at the Nor Cal Regional
more pictures from regionals to come. 

WOD
7RFT
1 legless rope climb
farmers carry
6 1 arm DB push press ( 3 each arm )
farmers carry

WOD 120503 " Regional WoD #4"

Regional WOD #4
50 Back Squats
40 pull-ups
30 Shoulder to over head
50 front squats
40 pull-ups
30 shoulder to over head
50 over head squats
40 pull ups
30 shoulder to over head

WoD120419

Karlee getting vertical on her cleans

10 m AMRAP
5 Push Press
10 walking lunges ( unweighted )
15 sit ups ( feet anchored )

WOD 120404

Fred and Alex Mid Box jump.

WoD
5RFT
7 Front squats
5 Push Press
3 Strict pull-ups

WOD 120321

5 Rounds not For time 

5 DB Deadlifts 50/30#
5 DB Power cleans 50/30#
5 DB Squats 50/30#
5 DB Push presses 50/30#
Rest as needed between rounds

WoD 120308 Games WoD 12.3

WORKOUT 12 . 3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

WoD 120126

5 RFT
Run 100 m
Push Press 10 reps
Air Squats 15 reps
Rest 1 min

WoD 111201 Push Press

Push Press

3 of our newest members during their OnRamp
Program. If you haven't heard their is now Monday
Wednesday Friday class at 2 pm. That is Likely where
You will get a chance to meet Andrew,  Matt, and Eric

2-2-2-2-2

WoD 110913

20 Min AMRAP
5 Dead Lifts (305)
10 Push Press (115)
15 Toes to bar

WoD 110831 "Push Press"

Push Press
5-5-5-5-5
Then

3 min Max reps weighted Box Jumps ( 20# DB to 24in box)

WoD 110825

5 Min AMRAP

3 Dead Lifts (275#)
7 Push Press (115#)

Rest 5 Minutes

Lots of Good Food

tons of great people

3 RFT
Box Jump 30 (24)
KB Swing 20 (1.5)

End The work out with a 400 M Run

Record rounds and time for score.

You coming this Saturday to the party? Its gonna be a fun one









I will be at the gym at 9am this saturday.
First WoD is at 9:30 after that we will get the grill going and enjoy some good food and some great people. This is a great opportunity to invite friends. Some other things that will be going on that day.

Max height Box jumps
Individual challenges an call outs. ( start thinking about who your nemesis is. )
Maybe even a Fran Off...
And a bunch more fun activities

WoD 110818 "Push Press"

Happy Birth Day Alyssa

WoD
Push-Press
3-3-3-3-3


Did you see the post yesterday about nutrition?
What did you think? What does your nutrition look like?

WoD 110811

That's One Big Stone

 5RFT
Push Press 10
Over Head Lunges  100Ft
Sit Ups 30

WOD 110628

Strength
Dead Lifts 3x3
1x15

Skill
Double Under Practice

WOD

6 rounds for time

2 00m Run

8 push press

8 Kb Swings

8 Push-ups

WoD 110510

Meet Marvin, he has just finished his OnRamp Classes
and will be joining us for the Mony Wed Fri 6 pm classes

Strength
DeadLift
3x3
1x20

5RFT
30 DB Push-Press
100ft Over Head Lunge
200m Farmers Carry

Day 2 of the retesting for the Spring Leaning Challenge We had some petty good Pr's yesterday and will be looking for more today. keep up the good work