Saturday 10-1-16

Teams of 3 (Time cap 30 Min) 

Run 3 Miles (Tag partner every 400 Meters) (12 - 400 meters sprints in total)

IN REMAINING TIME 

Establish a 1RM Power Clean 

*Score is total load lifted as a team

*1 Barbell per team. 

Just breath.... 

Friday 9-30-16

5 Rounds 
20 DL (155#/105#)
10 Ring Dips
5 C&J

Then...

For Time
50/35 Cal Assault Bike

Quick & Easy Paleo Dish! 

1. Frittatas

Eggs are one of the easiest Paleo foods to prepare, and frittatas take “simple but delicious” up to 11. The basic concept is simple: just beat some eggs and pour them into a pan with your favorite vegetables; then bake in the oven until it smells too good to resist!

Here’s a quick and easy recipe for an Italian-themed frittata to get you started. And if that’s not quite your style, try this zucchini and sweet potato frittata instead.

Thursday 9-29-16

5 Rounds 

10 - 20 - 30 Yard shuttle sprint

10 Burpees 

20 Wall Balls (20#/14#)

30 Alternating DB Snatches (55#/35#)

$30 and going fast! 

Wednesday 9-28-16

20min AMRAP

30 Box Jumps 24/20"

20 Push Press 115/75#

30 Pull-Ups

Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Tuesday 9-27-16

EMOM 12 MIN

20 Double unders + 10 DB Thrusters (35#/25#)

Then...

Find a 2RM 
Strict Press

Thank you to everyone who came out last Saturday to raise awareness and funds for Pediatric Cancer. We'll see you next year! 

Monday 9-26-16

5 Rounds 

1 Min max Strict HSPU

1 Min max Assault Bike Calories 

1 Min max Power Snatch (95#/65#)

Then...

Establish a 2RM 
Front Squat

Grey snapbacks are in! 

Saturday 9-24-16

"UNRAVEL"

6 ROUNDS

46 DOUBLE UNDERS

7 HANG POWER CLEANS (155#/105#)

4 FRONT SQUATS 

1 SHOULDER TO OVER HEAD 

THE FACTS 
6 - Average age for a child diagnosed with cancer.
46 - Number of children diagnosed with cancer per day.
7 - Number of children that die per day from cancer.
4 - Less than 4% of NIH cancer research budget goes towards pediatric cancer.
1 - The american cancer society only gives one cent of every dollar raised for pediatric cancer.

Friday 9-23-16

5 Rounds 
20 Alternating OH Lunge (45#/25#)
15 Sit ups
10 Burpees 2 Plate

Freedom and Fitness! 

Thursday 9-22-16

For Time 

Run 1 mile 

Rest 2 min 

Establish a 1RM

Push Press

Camo Snapbacks are in! 

Wednesday 9-21-16

TEAMS OF 3 (Relay Style)
AMRAP 20 MIN
20/14 Cal Row
20 Front Squats (155#/105#)

That day back after a long fun weekend.... Hahahahaha! 

Tuesday 9-20-16

"Heavy DT"
5 Rounds
12 DL (205#/145#)
9 Hang PC
6 Push Jerks

Monday 9-19-16

AMRAP 20 MIN

400 Meter Run 

20 Burpees 

100 Double Unders 

5:30am Class choosing the right weight for the workout.

Saturday 9-17-16

"Regionals Nate"

10 Rounds 

4 Strict Muscle ups 

7 Strict HSPU's 

12 KB Snatches (70#/53#)

Fun times! 

Friday 9-16-16

For Time 
Row 500 Meters

Then...

21-15-9

Bar Facing Burpee 

OHS (95#/65#)

CTB Pull up

Flashback Friday to chilling with our brothers and sisters in Morgan Hill!

Thursday 9-15-16

"Death By"
Thruster (75#/55#)
*Min 1: 1 Thruster
*Min 2: 2 Thrusters
*Min 3: 3 Thrusters

Things getting weird... 

Wednesday 9-14-16

Station #1

Pro agility test (3 attempts) 

Station #2

Max Distance Broad jump (3 attempts) 

Then...

Pacer Test 

Reed

Tuesday 9-13-16

4 Rounds 

8 Power Snatches (115#/85#)

9 Bar Muscle ups 

10 Knees 2 Elbow 

Brand new cables on all the RX Jump Ropes for you guys! Out with the old and in with the new! 

Monday 9-12-16

9 Rounds
11 Deadlifts (225#/155#)
11 Box Jumps (24"/20")
11 KBS (80#/62#)
11 Burpees

“Now, we have inscribed a new memory alongside those others. It’s a memory of tragedy and shock, of loss and mourning. But not only of loss and mourning. It’s also a memory of bravery and self-sacrifice, and the love that lays down its life for a friend–even a friend whose name it never knew.” – President George W. Bush

Saturday 9-10-16

Event 2

Rx'd Workout

Relay as individuals

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

Scaled Workout

Relay as individuals

100 single-unders

25 sit-ups

25 deadlifts (155 / 105 lb.)

50 box step overs (20 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

Notes

At the call of "3, 2, 1 ... go," the first male athlete will begin the double-unders. He will complete 100 double-unders, 25 toes-to-bars, 25 deadlifts and 50 box jump overs before tagging the first female athlete to begin her double-unders. After she completes all four movements, she will tag the next male athlete, and then he will tag the next female athlete after he finishes the movements. Time will stop when the fourth athlete completes the last box jump over.

The team’s score is its total time. Time should also be marked at the points when each athlete completes their box jump overs, as these will be displayed as a split time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score

Friday 9-9-16

For Time 

104 Wall Balls (20#/14#)

52 Pull ups 

Rest 1 min... Then...

4 Rounds 

28 Pistols 

14 Power Cleans (115#/80#)

Stickers are back in stock! Get one for your car today! 

Thursday 9-8-16

Teams of 3

10 K Row (250 meter increments)

Morgan Hill Throwdown podium. 

Wednesday 9-7-16

"RANDY"

For Time 

75 Snatches (75#/55#)

Then...

Establish a 1RM DL 

Previous Randy

Tuesday 9-6-16

"TYLER"
5 Rounds
7 Muscle ups
21 SDHP (95#/75#)

Labor Day Weekend throw down with Morgan Hill CrossFit this past weekend. 

Saturday 9-3-16

3 ROUNDS

10 power cleans (135#/95#)

10 Bar facing burpees

3 ROUNDS

10 push press (135#/95#)

100 Double unders

3 ROUNDS

10 front squats (135#/95#)

10 Bar Muscle Ups

We will be closed Monday for Labor Day. Have a great day with family and friends. 

Friday 9-2-16

Back squat

7 X 5 @ 80%

Bench Press

Max Reps @ 80%

Then…

3 X 5 @ 70%