San Carlos CrossFit: 2012

August 08.31.12

THE WOD now lives at sancarloscrossfit.com

This page will not longer be updated.. come check out the new WOD page!!

Thursday 08.30.12

This guys is always smiling.. he is probably not trying hard enough!!

Bent Over Rows
5-5-5-5 (work upto something heavy)

3 Rounds
10 DB snatch Right
10 DB snatch Left
20 Hollow Rock
400m Run

Wednesday 08.29.12

Power Snatch
3-3-3 (50-60-70% 1RM)

TABATA
KB Swings
DU
Burpees
Handstand Hold
Run
rest 30sec B/T exercise

Tuesday 08.18.12

Wt. Pull ups
3-3-3-3-3

12-10-8-6-4-2
Front squat (135/95#)
Ring Dips
Toes to Bar (T2B), sub Knees to Elbows (K2E)

Monday 08.27.12

SCCF ladies at Canada road Sunday Morning.. Great job guys!!

Front Squat
Work up to 3RM

3 Rounds
5 Shoulders to Overhead (S2OH) (155/105#)
10 Box Jumps (30/24")
10 Ring Push Ups
REST 1min

Saturday 09.25.12

Coach Breanne doing HSPU at the games

"MARY"
AMRAP 10min or 20min
5 HSPU
10 Pistols
15 Pull Ups

Friday 08.24.12

Push Press 5-5-5-5
(60-70-80-90% 1RM)

5 Rounds
5 Squat Clean
(155/115#)
1 Rope Climb (sub
3 Rope Pull ups)

Thursday 09.23.12

Fundamentals' peeps learning to squat!!

Clean Pulls
3-3-3-3-3 (work up to something heavy)

AMRAP 15min
5 Turkish Get Ups Right
5 Turkish Get Ups Left
50m Broad Jump
15 Clapping Push Ups

Wednesday 08.22.12

David in his beginner days, this guy has made incredible progress!! Way to go David!!

Wighted Ring Rows 5-5-5-5 (work up to something heavy)

10-9-8-7-6-5-4-3-2-1
Thrusters (95/65#)
Pull Ups
REST 30 Sec B/T Rounds

Tuesday 08.21.12

Back Squats
5-5-5-5 (60-70-80-90% 1RM)

800m Run
21-15-9
Over Head Squats (OHS) (115/75#)
Dips
Hand Stand PushUps (HSPU)
800m Run

Monday 08.20.12

Check out Maura doing a headstand at the Olympic Stadium in London!!

Push Jerk -3-3-3 (60-70-80-90% 1RM)

3 Rounds
5 Deadlifts (185/315)
50 double unders
30 Sec L Sit (sub N sits)

3 x Max Strict Chin Ups

Saturday 08.18.12

Man Over Board

10 Tire Flips

Battle Ropes

Handstand Holds

GHD Sit ups

Double Unders

Friday 08.17.12

To lift heavy you have to lose the shirt!!

DL 5-5-5

(60-70-80% 1RM)

3 Rounds

10 Lunges in place alt. back racked (135/95#)

10 Push ups (with hand release)

250 m Run

Mobility/Flexibility if time

Thursday 08.16.12

SCCF kids... showing how it is done.

Dumb Bell Prone Rows 6-6-6-6-6 (work up to something heavy)

3 Rounds
15 Pull ups
15 Shoulders to overhead (S2OH) (65/95#)

Skill: Kipping Knee to Elbows (K2E) Toes to bar )T2B)
5-5-5

Wednesday 09.15.12

Skill: Max Strict Pull Up
On the min for 5min
(keep the number the same on all 5 Rounds)

4 Rounds
50m Prowler Push (180/90#)
20 V-ups
20 Burpees

Tuesday 08.14.12

Push Press
5-5-5 (60-70-80% 1RM)

4 Rounds
400m Run
10 KB Swings (70/53#)
10 Sledge Hammer
Strikes Right
10 Sledge Hammer
Strikes Left

Monday 08.13.12

Thank you for being part of the SCCF family!! Enjoy the week

Front Squats 5-5-5-5
(60-70-80-90% 1RM)

Thruster Ladder (95/65#)
1st min 1 thruster
2nd min 2 thruster until can't finish in min

2 Sets Max Pull up Lock Offs Holds

Saturday 08.11.12

Say what?

Girls Gone Wild

1 round Barbara

20 pull ups

30 push ups

40 sit ups

50 squats

2 rounds Kelly

400m run

30 box jumps

30 wall balls

3 rounds Annie

30/20/10 double unders, sit ups

Friday 09.10.12

This is a classic.. enjoy!!

Step Lunges Front Rack 4-4-4-4 (work up to something heavy)

"Nasty Girls”
3 Rounds of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Thursday 08.09.12

Push Press Behind Neck 5-5-5-5 (work up to something heavy)

10 Power Snatch (115/75#)
50 Sit-up
8 Power Snatch
40 Sit-up
6 Power Snatch
30 Sit-up
4 Power Snatch
20 Sit-up
2 Power Snatch
10 Sit-up

Wednesday 08.08.12

Coach Bre awesome KB swings!!

Weighted Pull ups
3-3-3-3-3 (work up to something heavy)

NO CLOCK
500m Run/Row
10 Handstand Push-ups
20 K2E (knees to elbows)
30 KB Swing (53/35)
40 Ring Rows
50 Thrusters (45/33)
500m Run/Row

Tuesday 08.07.12

At mile 78 of 100 at Western States...

Push Jerk
5-5-5-5 (work up to something heavy)

Make sure you bring your running shoes for this particular workout.

5 Rounds
Run 400m
2 min Rest

Monday 08.06.12

DL 5-5-5

(60-70-80% 1RM)

AMRAP (As Many Rounds as Possible) 10 min
6 Squat Cleans
(155/110#)
12 Pull ups C2B (Chest to bar)
24 Double Unders

Saturday 08.04.12

4 rounds of:

5 burpee muscle-ups/ 5 burpee pull-ups

5 burpee box jumps (28/20)
15 m burpee broad jumps

500 M run

Friday 08.03.12

Today we FRAN!!

21-15-9
Thrusters (95/65#)
Pull ups

Rest ~5min
2.5K Run
Mobility/Flexibility

Thursday 08.02.12

Remember.. Big Pull!!

Bent Over Rows
5-5-5-5 (work up to something heavy)

AMRAP 15min
10 Power Cleans (95/65#)
50 DU
Run 250m

Wednesday 08.01.12

Front Squats 5-5-5 (60-70-80% 1RM)

100 Press (45/33#)
100 Squats
100 Push ups
100 GHD Back Ext
1 Mile Run

Tuesday 07.31.12

Thruster Prep for Fran 5-5-5-5

4 Rounds
10 Pull ups
25m Walking OH Plate Lunges (45/25#)
25 Ab Mat Sit Ups

Monday 07.30.12

Skill: Pull ups
1)strict w/ band
2)kipping w/ band
3)kipping pullup
4)kipping C2B
5)Butterfly

3 Rounds
400m Run
15 Wall Ball (20/14#)
15 Box Jump Overs(24/20'')

PET ROCK
The "pet rocks" are a kettle-bells/dumbbell. We will group in teams of 3 and find yourself a pet rock! One partner holds the pet rock while the other does the exercise required and the other holds a plank. You may switch when necessary, but the pet rocks must not touch the ground. Pets hate to be left alone or worse yet dropped. If the pets are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.

WORKOUT
500m Run
100 Ball slams
100 T2B/Sit ups
100 DU/Singles
100 Squats
500m run

Friday 07.27.12

Back Squat Work up to 3RM

Mobility: Shoulders, Thoracic
Spine

"Isabel"
30 Snatch
(135/95#)

2 x Max Handstand
Hold (rest as
needed)

Thursday 07.26.12

HAPPY BDAY MELISSA!!

Skill: Handstands

3 Rounds
50m Farmer Walk (down)
50m Waiter Walk (back)
10 Super Mans
20 Hollow Rock

Wednesday 07.25.12

Power Snatch
3-3-3 (50-60-70% 1RM)

4 rounds
5 inverted burpees
10 jump Squats
10 ring rows/bar rows
50 Mt climbers

Tuesday 07.24.12

Wt Pull ups
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Back Squats (135/95#)
Ring Dips
T2B (sub K2E)

Monday 07.23.12

Shoulder Press
Work up to 3RM

AMRAP 12min
5 Power Cleans (155/105#)
10 Box Jumps (30/24")
15 Ring Push Ups
REST 30sec

Saturday 07.21.12

Skill: Agility Ladder

Partner Workout w/ Ball

Wall Ball to Partner 10
800m Run
Ball Slams 10!
400m Run
Ball Full Sit ups 10
Ball Sit up Passes 10
Ball Side Tosses Right 10
Ball Side Tosses Left 10
200m Run
Ball Kicks Both Legs
Ball Kicks Right Leg 10
Ball Kicks Left Leg 10

PNF Partner stretching

Friday 07.20.12

For the Awesome people that keeps us safe!! This one is for you!!

DL Work up to 1RM

SWAT PT TEST
2 Mile Run (>16min)
Max Push ups (35+)
Max Sit ups in 2min (60+)
Max Strict Pull ups
20yd Dummy Drag/ Prowler
Push (165#)

Mobility/Flexibility

Thursday 07.19.12

Squat Snatch 3-3-3-3 (40-50-60-70% 1RM)

3 Rounds
10 Burpees Over Hurdle
10 KB Tactical Lunges (53/35#)
5 KB Single Arm Push Press Right
5 KB Single Arm Push Press Left
5 Turkish Get Ups

Wednesday 07.18.12

Skill: Handstands

1500m Run
5 Rounds of Cindy (5 Pull ups,10 Push ups, 15 Squats)
5 Squat Snatch (115/85#)
5 Rounds of Cindy
5 Squat Snatch
1500m Run

Tuesday 07.17.12

Power Snatch
5-5-5-5 (60-70-80-90% 1RM)

5 Rounds
Every 2:30min
250m Run
10 Box Jumps (24/20'')
Max Double Unders

Monday 07.16.12

Back Squat
3-3-3-3 (60-70-80-90% 1RM)

7min AMRAP
10 KB Swings (70/53#)
15 Burpees

3 x Max Strict Chin
Ups

Saturday 07.14.12

Filthy Fifty.. Team of two. One works while the other holds a plank...

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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