San Carlos CrossFit

Thursday 9.29.11

"Dirty 30"
For time:
30 Box jumps (24"/20")
30 Jumping pull ups
30 Kettlebell swings (35lbs)
Walking lunge, 30 steps
30 Knee to elbow
30 Push press (45/33lbs)
30 Back extensions
30 Wall ball shots (20/12lbs)
30 Burpees
30 Double unders
30 Calorie on rower

Post time to comments

Wednesday 9.28.11

4 Rounds (no clock)
Run 400m
50 Squats

Weighted Pull ups
3-3-3

Tuesday 9.27.11

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

AMRAP 10min
3 TGU each arm (72/53lbs)
30 Double unders

Monday 9.26.11

Deadlift
3-3-3 (~85% 1 RM)

10-9-8-7-6-5-4-3-2-1
KB swing 72/53lbs
Sprint 50m

Saturday 9.24.11

Run 400m
40 Squats
Run 400m
40 Lunge steps
Run 400m
40 OHS w/ dowel
Run 400m
40 Lunge steps
Run 400m
40 Squats

then,
100 ab mat sit ups

Friday 9.23.11

Press 2RM

5 Rounds of:
3 Push jerk (65/105lbs)
6 Pull ups
9 Push ups

Thursday 9.22.11

Who's that guy on the right?

Power Snatch
3-3-3 (80% 1RM)

3 Rounds (No clock):
5 Weighted pull ups
10 GHD sit ups
50 Double unders

finish w/ mile

Wednesday 9.21.11

Timeless...and Heavy!

Clean & Jerk
15 perfect reps (95/65lbs)

Skill: Skin the Cat

Accumulate:
3 min Ring hold
5 min Handstand hold
3 min Plank

Tuesday 9.20.11

Back Squat
3-3-3-3 (85% 1RM)

8 min AMRAP
50ft Lunges w/ plate OH (45/35lbs)
100m Sprint
12 Dips

Post number of round completed to comments

Monday 9.19.11

The multi-colored key & phone basket...another distinction of SCCF!

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

For time:
9 Power cleans (155/105lbs)
15 Toes to bar
6 Power cleans
15 Toes to bar
3 Power cleans
15 Toes to bar

Post time to comments

Friday 9.16.11

Run 2.5K

rest 10 min, then

"Heavy Fran"
15-12-9
Thruster (135/95lbs)
Weighted pull ups (45/25lbs)

Post time to comments

Thursday 9.15.11

Skill: Weighted Step Ups (work up to something heavy)

10!
GHD sit ups
Ring push ups
Ball slams

then,
Slack line work

Wednesday 9.14.11

Squat Cleans
5-5-5-5 (80% 5RM)

Skill: Turkish Get Up
work to something heavy

then,
Complete (break up as needed):
200 Double unders
40 C2B Pull ups
2000m Row

Tuesday 9.13.11

Push Jerk (behind neck)
5-5-5 (80% 1RM)

4 Rounds of:
100m Prowler (245/145lbs)
200m Sprint
100m Prowler (245/145lbs)

then,
10 Burpees

rest by completing 20 K2E strict (no kip)

Monday 9.12.11

Back Squat (pausing)
5-5-5-5 (~65% 1 RM)

4 Rounds of:
3 Dead lift (1.5x body weight)
6 Hand stand push up
12 Box jump (36"/30")

Friday 9.9.11

Overhead Squat
1 set of Max Reps at body weight

6 Sets of:
200 meter Sprints
2 minutes rest

Thursday 9.8.11

Push Jerk
5-5-5-5 (80% 5RM)

"Griff"
800m Run
400m Run backwards
800m Run
400m Run backwards

Wednesday 9.7.11

Overhead Squat
3-3-3 (85% 1RM)

3 Rounds of:
800m Run
5 Rope climbs
50 Push ups

Tuesday 9.6.11

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

AMRAP 10 minutes:
5 L Pull ups
10 K2E
15 Hurdle burpees

Monday 9.5.11

No rest on this Labor Day!

Team Wod
3 rounds of:
15 KB swings
15 C2B pull ups
50m Prowler
15 Push-ups with hand release
15 Box jumps
200m Row
Plank hold

Saturday 9.3.11

Saturday Team WOD!

AMRAP 30 minutes

Partner 1 performs:
10 Pull ups
5 Curtis P
10 Box jumps

while Partner 2 runs 400m.

Once partner 2 returns from the run, partner 1 begins 400m run while partner 2 continues work wherever 1 left off.

Score total # of rounds & reps

Friday 9.2.11

Back Squat
5-5 (85% 1RM)

"Diane"
21-15-9
Deadlift (225/185lbs)
Handstand Push Ups

3 sets of Max L-sit
rest 60 seconds

Thursday 9.1.11

3 rounds "FGB style"of:
Walking lunges
KB swings
Rope climb
Ring dips
Double unders
rest 60 seconds

Wednesday 8.31.11

Skill: Power Snatch

No Clock:
Run 1 mile
10!
Burpees
Sit ups
Run 1 mile

Post to comments if you love burpees too!

Tuesday 8.30.11

Deadlift
on the minute for 10 minutes:
2 reps (80% 1RM)
rest in bottom position of squat

rest 5 min, then

4 rounds of:
10 Push ups with hand release
10 Hollow rocks
Sprint 250m
rest 60 seconds

Monday 8.29.11

Back Squat
10-10-10-10 (~70% 1RM)

Push Press
10-10-10-10 (~70% 1RM)

AMRAP 8 min of:
8 Handstand push ups
8 Hang power cleans (145/100lbs)
8 Toes to bar

Post number of rounds completed to comments

Saturday 8.27.11

Happy Birthday Heather!

"40 + 1"
40 Overhead squats (65/33lbs)
1 Rope climb
40 Power cleans (95/65lbs)
1 minute Handstand hold
40 Box jumps
1 Prowler push
40 Pull ups
1 mile Run

Post time to comments

Friday 8.26.11

"Christine"
3 rounds of:
Row 500m
12 Body weight dead lifts
21 Box jumps

rest 5 min,
work to 3RM Press

Thursday 8.25.11

Hang Power Clean
3-3-3-3 (80% 5RM)

No clock:
25 OH Right Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row
25 OH Left Walk Lunge (53/35)
25 KB Swings
25 Double Unders
500m Row

Wednesday 8.24.11

The prowler doesn't look that difficult, eh?

Team Workout 4 rounds
1 person at each station
rotates off of prowler

50m Prowler push (325/225lbs)
12 Toes to rings, rest handstand
Back Extensions
Push up with hand release
Row (resting pace)

Tuesday 8.23.11

Row 1500m
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
5 Clean & Jerk (165/110lbs)
5 rounds of Cindy
5 Clean & Jerk (165/110lbs)
Row 1500m

Post time to comments

Monday 8.22.11

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

AMRAP 10 minutes:
10 Burpees
200m Run
10 Ring dips

then,
3 sets of weighted pull-ups

Saturday 8.20.11

"Forward & Backwards"
For time:
200m Run
10 Ring dips
20 Wall ball shots
30 Double unders
30 Walking lunges (15 each leg)
20 Leg raises
10 Broad jumps
200m Run backwards
10 Ring rows
20 Wall Ball shots backwards (back to wall)
30 Jump rope backwards
30 Walking lunges backwards
20 Sit-ups
10 Jumps backwards

Breanne is a Ninja!

Friday 8.19.11

I think he'll accomplish a muscle up someday!

WOD for time:
300 Double unders
50 Hang power snatch (65/45lbs)
10 Muscle ups

Thursday 8.18.11

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

800m Run
rest 60 seconds,
3 Rounds of:
10 HSPU
20 GHD sit-ups
rest 30 seconds,
400m Run

Wednesday 8.17.11

Blast from the past photo! Look how far the gym has come. Ring dips never get old though,

4 Rounds of:
Sprint 100m
12 Dips
12 Strict pull-ups
12 KB swings (70/53lbs)
rest 2 min

then,
2 Sets of Max Reps Front Squat (70% 1RM)

Tuesday 8.16.11

"Bear"
5 Rounds* of
7 sets of sequence:
Power Clean (light/medium loads)
Front Squat
Push Press
Back Squat
Push Press

*Increase load each round,
no resting on ground

Monday 8.15.11

15 Min Running Clock:
10 Dumbbell snatch right arm (45/25lbs)
5 Turkish get up right arm
10 Dumbbell snatch left arm
5 Turkish get up left arm
Run 400m

Saturday 8.13.11

Run 1 mile
20 Pull-ups
20 Power cleans 115/85lbs
20 Front Squats 115/85lbs
20 Push-ups
1,000m Row

post time to comments

Friday 8.12.11

Skills: Ring Work, Tucks, Supports, Planche

then,

10-8-6-4-2
Dumbbell invert cross (40/20lbs)

Ring straight arm press out

then,

Max farmer walk in 2 min (72/53lbs)

*down & back

Thursday 8.11.11

Run or Row 10K
(not for time...recovery pace)

Wednesday 8.10.11

"Filthy Fifty"
For time:
50 Box Jumps, 24/18"
50 Jumping Pull-ups
50 KB Swings, 35lbs
50 Walking lunges
50 K2E
50 Push press, 45/33lbs
50 Back Extensions
50 Wall Ball Shots, 20/12lbs
50 Burpees
50 Double Unders

Post your time to comments

Tuesday 8.9.11

Overhead Squat
5-5-5-5 (80% 5RM)

"Randy"
For time:
75 Power snatch (75/55lbs)

Post time to comments

Monday 8.8.11

Power clean
5-5-5 (80% 5RM)

Mini "Mary"
AMRAP 10 minutes
5 Handstand push ups
10 Pistols
15 Pull ups

Then,
2 sets max time handstand

Saturday 8.6.11

Saturday Fun!

7 Rounds of:
7 Dead lift (95/65lbs)
7 Hang power clean (95/65lbs)
7 Split jerk (95/65lbs)
200m run

Friday 8.5.11

"Tabata Something Else"
8 intervals of 20 seconds of work followed by ten seconds of rest of each:
Pull Ups
Push Ups
Sit Ups
Squats

There is no rest between exercises.
Post total reps from all 32 intervals to comments

To learn more about Prof. Tabata, click here

Thursday 8.4.11

5 rounds for time of:
5 Deadlifts 275/185lbs
10 Burpees

then,
3 sets Max Time L-sit

Wednesday 8.3.11

"Nate"

AMRAP 20 minutes of:

2 Muscle-ups
4 Handstand Push ups
8 Kettlebell swings 70/53lbs

Post rounds completed to comments

Chief Petty Officer Nate Hardy was killed Sunday, February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

To read more about CrossFit HERO wods, click here