Monday 6-1-15

3 Rounds
10 Hang Squat Cleans (135#/95#)
20 Box Jumps (24"/20")

Saturday 5-30-15

AMRAP 5 MIN
10 DL (275#/190#)
5 Bar Facing Burpees
50 Double unders

REST 2 MIN

AMRAP 5 MIN
10 DL (275#/190#)
5 Bar Facing Burpees
50 Double unders

Friday 5-29-15

For Time (26 min cap)
Run 1 mile
50 OHS (135#/95#)
100 Toes to bar
150 Double unders
50 Sumo Deadlift High Pulls (135#/95#)
100 box jump overs (24"/20")

Thursday 5-28-15

21-15-9
Hang Power Clean (155#/105#)
CTB Pull up
Run 400 meters after each set

Wednesday 5-27-15

5 Rounds for time
10 KB Swings (80#/62#)
10 Toes To Bar
10 Box Jumps (24"/20")
*EMOM do 25 air squats then continue where you left off

Tuesday 5-26-15

AMRAP 12 MIN
10 Push Jerk (185#/130#)
2 legless rope climbs

Monday 5-25-15

"MURPH"
For time
Run 1 mile
100 pull ups
200 push ups
300 air sqauts
Run 1 mile

Saturday 5-23-15

Please head to Morgan Hill CrossFit for their Memorial event today :) 

Friday 5-22-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

Double tabata 
8 Rounds
20 seconds max Alternating Lunge
10 seconds rest
20 seconds max Burpee
10 seconds rest

Thursday 5-21-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

Teams of 3
4 Rounds (1 min at each station for max reps)
Row for Calories
KB Swings (53#/35#)
Thrusters (75#/55#)

Wednesday 5-20-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

"NANCY"
5 Rounds
400 Meter run
15 OHS (95#/65#)

Tuesday 5-19-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

For time
Row 1000 meters

Then...

Establish a 1RM split jerk (from a rack)

Prepping your meals for the week is just one example of how to maintain healthy eating habits.  Another is writing down where you would like to eat each day, helping yourself make healthier choices when in a crunch.  

Monday 5-18-15

THE GYM WILL BE CLOSED FROM THURSDAY EVENING CLASSES (4:30PM & 6PM) TILL MONDAY 5-25-14, REOPENING AT THE NOON CLASS ON 5-26-15.  **CROSSFIT KIDS WILL NOT BE AFFECTED** THIS IS DUE TO EVERYONE HEADING DOWN TO DEL MAR TO CHEER WES ON FOR THE CALIFORNIA REGIONALS.  MORGAN HILL CROSSFIT WILL BE HOSTING A MEMORIAL WOD EVENT ON SATURDAY THAT WE ENCOURAGE ALL TO ATTEND.  WE ARE SORRY FOR THE INCONVENIENCE AND HOPE ALL UNDERSTAND.  IF YOU CAN'T MAKE IT DOWN TO THE EVENT, PLEASE HEAD TO games.crossfit.com AND WATCH THE LIVE STREAM FRIDAY THROUGH SUNDAY OF ALL EVENTS :) 

4 Rounds
7 Power Snatches (155#/105#)
14 Burpee box jumps (24"/20")

The theoretical hierarchy of an athlete by Greg Gassman shows Nutrition as the #1 most important thing for health and longevity.  If you are having trouble converting your eating habits try this one quick change; for 1 day write down everything you eat throughout the day and the amounts.  Look at it while in bed that night and divide the list into "GOOD CHOICES" and "BAD CHOICES".  This will set you up for success the following day to avoid the bad choices you made the day before and make more good choices based off of the following day.  

Saturday 5-16-15

FOR TIME
100 Double unders
75 Air Squats
50 Push Press (115#/85#)
25 CTB Pull ups
14 Alternating Pistols
Run 400 Meters
14 Alternating Pistols
25 CTB Pull ups
50 Push Press (115#/85#)
75 Air Squats
100 Double unders

Remember what the most important part of all this fitness stuff is.....??? NUTRITION!!!! If you aren't seeing the results you want, look at what you put in your mouth everyday.  Start by switching to only whole foods, meaning they have one ingredient.  From there place a fist size portion of protein on your plate, fill the rest with colorful veggies and do this 5 times a day.  After that, drink water throughout the day so you pee clear. Do this for one month and see if you are still not seeing the progress you want.  Remember every time you put food in your mouth you are either doing damage or doing good, there is no middle ground.  

Friday 5-15-15

3 Sets not for time
8 Ring muscle ups
10 Triple unders

Then...

"Randy"
For Time
75 Snatches (75#/55#)

Thursday 5-13-15

FOR TIME:
100 Wall Balls (20#/14#)
75 Kettlebell Swings (70#/53#)
50 Box Jumps (24"/20")
25 HSPU's

Then, immediately upon finishing above workout you have....

6 MINUTES to establish a 1RM Clean

We've added another day to our CrossFit Kids Class!!! CrossFit Kids is now Tuesday, Wednesday, and Thursday 4:15pm to 5Pm :)

Wednesday 5-12-15

"BAMBI"

EMOM 12 MIN
ODD MIN: 200 meter row for men / 150 meter row Ladies + Max DL (315#/225#)
EVEN MIN: REST

Score is total number of Deadlifts

Every morning is a new opportunity, a new chance to change what we've done in the past and to make the choices in the future ones that will overshadow those we wish to forget.  Choose to cast a shadow over all those choices and choose to make today a good day!

Tuesday 5-12-15

3 Sets not for time
Accumulate a 45 second L-Sit
10 hang KB Snatches each hand (53#/35#)

Then...

3 Rounds
25 Double unders
25 OH Alternating Lunges (45#/25#)
25 Toes to bar

Monday 5-11-15

FOR TIME
30 Squat Clean Thrusters (155#/105#)

Work horse!

Saturday 5-9-15

AMRAP 30 MIN
400 Meter run
10 Lateral over the bar burpees
20 Front squats (95#/65#)
10 push press

Friday 5-8-15

5 Rounds not for time
10 Triple unders or double unders
4 Alternating turkish get ups (80#/62#)

Then...

EMOM 10 MIN (Alternating movements)
20 DL (155#/105#)
15 KBS (53#/35#)

*you shouldn't have very much rest between rounds, but movements should be unbroken and light!

Thursday 5-7-15

"Nasty Girls" V2
3 Rounds for time
50 Pistols
7 Muscle ups
10 Hang power cleans (175#/120#)

Wednesday 5-6-15

21-15-9
Wall Ball (20#/14#)
Burpee

Then...

8 Sets
100M Sprint
Rest 2 min between sets

*Score is total time to complete all 8 sets

Tuesday 5-5-15

12-9-6
Overhead Squat (135#/95#)
Ring Dip

Monday 5-4-15

"Cindy" with a twist
AMRAP 20 min
5 pull ups
10 push-ups
15 air squats

* every 2 min perform 4 alternating DB snatches (95#/55#)

Saturday 5-2-15

"DT"
5 Rounds
12 deadlifts (155#/105#)
9 Hang power cleans
6 Push Jerks

Ben Smith back in 2010 doing DT. How times have changed!!!