Thursday, October 31, 2013

Friday 11-1-13

FOR MAX LOAD
Back squat 20 reps



7 AM MOBILITY CLASS

*TEST = Squat


*RE-TEST = Squat 

*TEST = rack position in the back squat


*RE-TEST = rack position in the back squat 

Wednesday, October 30, 2013

Thursday 10-31-13

HAPPY HOLLOWEEN!!!!

4 Rounds for time
10 shoulder to overhead (135#/95)
31 Double unders
13 Squat Cleans (135#/95#)

IF you're feeling AWESOME today, please wear your costume to the workout :) And don't forget we are only open for the AM CLASSES today.  WE ARE CLOSED ALL PM CLASSES TONIGHT!!!!

Tuesday, October 29, 2013

Wednesday 10-30-13

AMRAP 10 MIN
10 Deadlift (255#/ 175#)
5 Bar muscle ups

3 min rest, then....

Every 2 min for 10 MIN (5 rounds) 
 400 Meter sprint 
   * Scale will be a 200 meter sprint.
   * You should finish in under 1:30sec per round if you're unsure which to do

* Every round not completed in under 2 min there is a penalty to be done AFTER the 10 min is up.

PENALTY for 400 Meter sprinters
* 20 burpees to be done in under 1 min
* if not done in under a min, rest 30 seconds and then another 20 burpee penalty is assessed until done in under 1 min

PENALTY for 200 meter sprinters
*15 burpees to be done in under 1 min
* if not done in under a min, rest 30 seconds and then another 15 burpee penalty is assessed until done in under 1 min


Monday, October 28, 2013

Tuesday 10-29-13


"Barbells for boobs"

Grace
30 clean and jerks for time (135#/95#)



Barbell for boobs is a fundraiser for breast cancer awareness.  All proceeds earned go directly to helping those in need get mammograms.  Please go to http://fundraise.barbellsforboobs.org/fundraise?fcid=276596donate to donate.  

Also PLEASE WEAR AS MUCH PINK AS POSSIBLE TO TODAYS WORKOUT!!!! I've been told each article of pink worn increases your Grace time by 3 seconds! 

Sunday, October 27, 2013

Monday 10-28-13

12 Min AMRAP
2 KB Snatches (53#/35#)
2 Burpess
4 KB Snatches
4 Burpees
6 KB Snatches
6 Burpees
8 KB Snatches
8 Burpess.....
Continue until 12 minutes has expired

Friday, October 25, 2013

Saturday 10-26-13


OCT Qualifier WOD #2

8 MIN AMRAP
20 overhead squats (95#/65#)
20 pull ups
20 overhead squats (135#/95#)
20 CTB Pull ups
20 overhead squats (165#/105#)
20 Muscle ups

IF TIME IS STILL REMAINING COMPLETE AS MANY REPS AS POSSIBLE OF
185#/115# Overhead squats

Thursday, October 24, 2013

Friday 10-25-13


Deadlift
25 min to find your 1RM Deadlift

*KEEP THOSE BACKS FLAT! 

Wednesday, October 23, 2013

thursday 10-24-13

For time
100 KB Swings (70#/53#)

!!!!!!RULES!!!!!!!
   * You cannot put the KB on the ground.
   *Rest it however you want on your body, but it cannot touch the floor.
   *Every time the KB touches the ground you must perform 10 UNBROKEN wall balls.
   *If you do not perform all 10 wall balls to the rxd height of 10' and unbroken you must start the set of    10 wall balls over.

Tuesday, October 22, 2013

Monday, October 21, 2013

Tuesday 10-22-13

Snatch
25 min to find your 1RM Snatch

Alright Coast Rangers!!!! We've got a couple exciting annoucments so listen up..... 

First.....
We will be doing our first ever Barbell For Boobs Workout on October 29th. Please visit our page at http://fundraise.barbellsforboobs.org/fundraise?fcid=276596donate to help those who can't afford a mamogram get one. Also Please wear PINK to the workout on the 29th to show your support Ashley, we expect the too too to make another appearance 

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!STARTING NOVEMBER 1st!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
The Tuesday 7am class is now going to be a Mobility Class!!!! No more regular class at this time, but instead it will be an hour of pure TORTURE!!!!!! I mean, work to help you achieve better positions in you movements..... So please if you know of anyone who doesn't have facebook if you could pass along the message it would be greatly appreciated.

Finally the 7:30pm classes will be changing from Thursday and Friday to Tuesday and Thursday nights. Again if you know of anyone without a Facebook if you could pass along this information that would be awesome. Both class time changes will go into affect November 1st!

Sunday, October 20, 2013

Monday 10-21-13

5 Min Amrap
10 Front Squats (225#/155#)
20 push ups
30 Pull ups
40 Box Jumps (24"/20")


1 Min Rest

8 Min AMRAP

10 Front Squats (225#/155#)
20 push ups
30 Pull ups
40 Box Jumps (24"/20")

Friday, October 18, 2013

Saturday 10-19-13

LIFT UP LUKE
5 MIN AMRAP
4 Power Cleans (155#/105#)
24 Double unders
10 pull ups

Thursday, October 17, 2013

Friday 10-18-13

FOR TIME
400 Meter Run
30 KB Swings (53#)
30 Thrusters (95#/65#)
30 Kb Swings
400 Meter Sprint

Wednesday, October 16, 2013

Thursday 10-17-13


OC THROWDOWN QUALIFIER WOD #1
14 Min AMRAP
10 Hand Release Bar facing Burpees
15 Hand Release Deadlifts (165#/110#)
20 Wall Balls (20#/14#)

Tuesday, October 15, 2013

Monday, October 14, 2013

Tuesday 10-15-13

HAPPY "belated" BIRTHDAY STEVE!

"Isabel"
30 REPS FOR TIME
Snatch (135#/95#)

rest 30 sec

30 REPS FOR TIME
Barbell Overhead lunge (95#/65#)

Sunday, October 13, 2013

Monday 10-14-13

"Happy Birthday Jenessa!"
FOR TIME
14 wall balls (20# to 11'/14# to 10')
14 Power Cleans (115#/85#)
14 Alternating Split Jerks
14 lateral over the bar burpees
14 Alternating Split Jerks
14 Power Cleans
14 Wall Balls

Friday, October 11, 2013

Saturday 10-12-13

"Corey"
40 MIN AMRAP
10 Handstand pushups
6 Deadlifts (315#/225#)
12 Toes 2 Bar
Run 400 M after every 2 rounds

Corey McGee was a member of my old gym CrossFit Inferno. Last year we lost Corey in a car accident, he was 22 at the time.  CrossFit Inferno came up with this HERO WOD to remember Corey and keep his amazing spirit alive in the Box.  We are taking that spirit and spreading it with the Gilroy CrossFit Community!!!
I know you guys didn't know Corey, but he was an amazing young man with a great personality.  He was an up and coming Firefighter who graduated the same Fire Academy as myself and pushed the limits of his abilities every day in the gym.  Corey never complained about a workout, or had a negative  thing to say he just would walk in with a smile, make some bad jokes, and leave with a smile.  Corey will forever be missed, but our community will never forget!
So today, when you're half way through this workout and you just want to rest.... Try doing just one more rep... see how it goes.  Give a little extra for someone you may not have known, but he was one of us... A CrossFitter! A Family member.


Thursday, October 10, 2013

Wednesday, October 9, 2013

Thursday 10-10-13

Back Squat
5/4/3 - 4/3/2 - 3/2/1
   * Start each wave where you left on on the previous wave

Tuesday, October 8, 2013

Monday, October 7, 2013

Sunday, October 6, 2013

Monday 10-7-13

For Time:
Squat Clean (70% of 1rm)
2-4-6-8-10
Ring Dip
10-8-6-4-2
*EMOM 5 Toes to Bar

Friday, October 4, 2013

Saturday 10-5-13


4 Rounds
10 deadlifts (225#/155#)
5 Hanging power cleans (225#/155#)
10 Hand Release Push Ups 

Wednesday, October 2, 2013

Thursday 10-3-13

AMRAP 10 min:
10 OHS - (185#/115#)
5 Pull-ups
20 Double-Unders
Rest 5 min, then 
AMRAP 10 Min:
7 Front Squats - (185#/115#)
6 KBS - (80#/62#)
5 Burpees

Tuesday, October 1, 2013

Wednesday 10-2-13


50 Med ball Cleans
5 Rope climbs
40 Med ball Cleans
4 Rope Climbs
30 Med ball Cleans
3 Rope Climbs
20 Med ball Cleans
2 rope climbs
10 Med ball cleans
1 Rope climb