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

Post loads and times to comments

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

Post times to comments

Monday 10.03.11

Skill: The Kip

WOD
Complete the following rep scheme Unbroken:
21-18-15-12-9-6-3
KB Swing (70/53#)
GHD Sit ups
Double Unders

Post times to comments!!

Saturday 10.01.11

happy october..

post times and partners to comments..

Friday 9.30.11

Bench Press - work to 1RM

"Elizabeth"
21-15-9
Clean (135/95lbs)
Ring dips

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