Tuesday 11.01.11

Intensity...  this is what CF is all about..

Power clean
3-3-3 (~85% 1RM)

AMRAP 12min: 
5 Box Jumps (36/30#)
5 Muscle Ups
5 Strict Toes to Rings  

Monday 10.31.11

Duncan making it look easy!! 

Front Squat
3-3-3-3 (80% 1RM)

Deadlift
1x5 (80% 1RM) 

3 Rounds of: 
5 Suitcase Lunges (53/35#)
15 KB Swings
30 Double Unders     

Friday 10.28.11

Intensity and drive..  this is how is supposed to be done!!

Back Squat
Work to Heavy Set of 3

21-15-9
Push Press (135/95#)
K2E
Clapping Push ups

Mobility     

Thrusday 10.27.11

Planking anybody?

Skill: Turkish Get ups

In a team of two, 1 person is always resting in plank:

100 Back Extensions

100 Ball Pass

100 Ball Slams

500m Run w/Ball

 

Weighted Pull-ups

3-3-3

     

Wednesday 10.26.11

Snatch Deadlift:
5-5-5 (80% 5RM)

3 rounds of:
500m Row
Hold bottom of squat 30 sec
500m Row
Hold L-sit 30 sec

Tuesday 10.25.11

Helen killing it..  :) 

Front Squat
5-5-5-5 (80% 1RM)

Push Press
3-3-3-3 (~85% 1RM)

AMRAP 5 Min.
5 Handstand Pushups
Sprint 50m

 

Monday 24.10.11

BackSquat:
5-5-5 (80% 1RM)

Press
5-5-5-5 (80% 1RM)

AMRAP 5 min
5 strict pullups
10 Box Jumps *

*Scale height to connect

Saturday 10.22.11

The workout

The Birthday girl

Happy Bday BREANNE!!!

Friday 10.21.11

 Amy and Oliver hanging out!!  

“Cindy”
AMRAP 20 min:
5 Pull ups
10 Push ups
15 Squats

*20lb Vest Optional

Thursday 10.20.11

 This was the first day Devon came to SCCF..

MINI ROWING CLINIC w / Marianne Jett

WOD
5 Rounds on the 3 min int:
200m Run
10 KB swings (70/52#)
Max Reps Double Unders

Skill: Slackline

Wednesday 10.19.11

Can you tell who this is?

"Blake"

4 Rounds of:

100ft OH Wlkng Lnge (45/35#)

30 Box Jumps (24/20”)

20 Wallball (20/14#)

10 Handstand Push ups

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Tuesday 10.18.11

Coach Branden showing how ring rows are supposed to be done

20-15-10-5

Dips
Ring Rows
Back Extensions
50 ft Prowler push

Monday 10.17.11

Thanks to all that came last Saturday to "Bring a friend to workout day". It was awesome.. :)

5 Rounds of
10 Burpees
20 squats
10 K2E
50 feet Bear Crawl

Friday 10.14.11

Skill: Hollow Rock/Abdominal Bracing

For 15 min, complete:
30 Combat Squats
15 Bag Strikes
50m Farmer Carry (53/35)
30 sec Ring Hold 15 KB Swings Mobility Work: Hip Flexors

Thursday 10.13.11

Skill: Overhead Squat

5 Rounds of:
500m Row
15 Overhead Squat (45/33#)
12 C2B Pull ups
9 sec Hanging L-Sit

Wednesday 10.12.11

Skill: Skin the Cat/Ring Work

In any order, complete:
1000m Row
20 Skin the Cat
25 Max Height Wallball Shots
20 Hollow Rocks
25 Max Distance Broad Jump
1000m Run

Tuesday 10.11.11

Skill: Slackline/Pistols

10 Rounds of:
100m Run
10 Push ups
8 Pistols (sub 15 squat)

Monday 10.10.11

Skill: Muscle up/Ring Work
2 Rounds of:
400m Run
20 Toes to Bar
400m Sandbag Run
20 Push Press (95/65#)
400m Run
20 Double Unders

Saturday 10.08.11

2 man teams

Work through

100 Thrusters

100 Pullups

100 GHD Sit Ups

100 Double Unders

Rotate off

100 meter Farmers' walk

Friday 10.07.11

San Mateo SWAT PT Test
(How tough are you?)

2 Mile Timed Run
Max Push ups to Failure
Max Sit ups in 2 Min
Max Pull ups
20 Yard Dummy Drag w/165lb Dummy

Thrusday 10.06.11

Skill: Muscle Ups/Tumbling

Row Max Watts 1 Min
rest 2 min
Row Max Watts 2 Min
rest 2 min
Row Max Watts 1 Min
rest 2 min
Row Max Watts 2 Min

Wednesday 10.05.11

Skill: Rope Climb and Box
Jump (neutral spine/landing mechanics)

WOD
10 Rounds for time:
20 Box Jumps
10 C2B Pull Ups
5 Handstand Push ups

Tuesday 10.04.11

Skill: Handstand Work

8 Rounds for time:
400m Run
5 Front Squats (135/95#)

Mobility

Weighted Dips
3-3-3

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