San Carlos CrossFit

Wednesday 02.01.12

SCCF will make a second appearance at the Tough Mudder this year.. Make sure you sign up, please send questions to Breanne@sancarloscrossfit.com

Clean & Jerk
2-2-2-2 (70% 1RM)

Complete:
500m Run
50ft Bear Crawl
1 min Handstand Hold
1000m Run
50ft Lunge
1 min Squat Hold

3 x Max Strict Pull ups

Tuesday 01.31.12

Deadlift
1 x 5 (80% 1RM)

Push Jerk
3-3-3 (85% 1RM

3 Rounds for time:
10-20-30m Shuttle Run
12 Dips
12 Toes To Bar

Monday 01.30.12

Front Squat
2-2-2-2-2-2-2-2 (85%+ 1RM)

AMRAP 7 min:
10 KB Swing (70/53)
15 Burpees

2 x Max Strict Chin ups

Back Squat
Work to a Heavy Single

3 Rounds of “Bear Complex”
7 sets of sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest as needed...

BTW... BAR CANNOT TOUCH THE GROUND DURING SETS

Thursday 01.26.12

Jenny G and Angie J play with some gym toys

Play: Bag Work, Slackline, Rope Climb

then,

Complete:
800 meter Run
25 K2E
400 Meter Run
50 DB Power Snatch
800 Meter Run
25 Ring Pushups
400 Meter Run
50 Back Extensions

Wednesday 01.25.12

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

4 Rounds NO CLOCK
50 M Farmer's walk
10 Burpees
50M Farmer's walk
10 Hollow Rocks
Row 500
Rest 60 secs

Tuesday 01.24.12

the Nice Helen!!

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

“Helen”
3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull ups

Monday 01.23.12

Coach Heather showing her Muscle Up!!

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

1-3-5-7-5-3-1
Muscle up
BW Power Clean

Saturday 01.21.12

"Angry Annie"

50-40-30-20-10 reps of :

Squats

Push Ups

Ab mat Sit Ups - unanchored

Double Unders

Friday 01.20.12

Front Squat
Work to a Heavy Single

“Christine”
3 Rounds for time:
500m Row
12 BW Deadlift
21 Box Jumps (20”)

Thursday 01.19.12

Ok Lisa.. now lets do 19 more handstand Lowers!!

Snatch Pull
5-5-5 (80% 5RM)

In any order, complete:
1000m Run
20 Strict Pull ups
20 Skin the Cat
20 Jumping Squats
20 Handstand Lowers
1000m Run

Wednsday 01.18.12

Pedram Keyani is so fast... we couldn't take a good picture of him!!

Skill: Overhead Squats

Complete NO Clock:
30 Turkish getups
30 Box jumps
30 Push Presses
30 GDH Sit ups
30 Double Unders
Run 2.5K

Tuesday 01.17.12

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

For time:
20-15-10-5
Dips
Ring Rows
Back Extensions
50ft Prowler Push

Monday 01.16.12


Thank you to all those that came to Last Saturday's awesome Workout!!

Today we FRAN!!!

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

“Fran” for time:
21-15-9
Thruster (95/65)
Pull up

Friday 1.13.12

Push Jerk
Work to a Heavy 3

5 Rounds for time:
1 Rope Climb
5 Handstand Push ups
10 Front Squats (155/105)

Thrusday 1.12.12

Has anybody seen Jarhead Lugo?

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

Complete NO CLOCK:
800m Run
21-15-9
KB Swings (53/35)
Burpee
800m Run

Wednesday 01.11.12

Coach Heather teaching the Fundamentals of CrossFit!!

Attention SCCF. Last year we hosted an awesome Holiday workout with our friends of Mad Dawg School of Fitness. We are doing it again, this time it will be at their location this coming Saturday, Jan 14 at 10:00am. Ask the coaches about it... It is going to be so much fun!!..

Skill: Clean High Pulls

WOD
3 Rounds NO CLOCK:
200m Run w/Plate
20 Sit ups w/Plate
20 Overhead Lunge w/Plate

mobility