San Carlos CrossFit

Friday 06.01.12

Squat
5-5-5+ (65/75/85% T-RM)

For time:
Start with 5 Muscle ups
3 rounds of couplet:
21 Wall Ball (20/14#)
21 GHD Sit ups
then, 5 Muscle ups

Accum. 60 sec Knee Raise

Thursday 05.31.12

Big pull!!

Bench
5-5-5+ (65/75/85% T-RM)

7 rounds for time:
3 Power Cleans (65-75% 1RM)
5-10-15m Shuttle Run

Weighted Pull ups
3-3-3 (5-5-5 BW)

Wednesday 05.30.12

Press
5-5-5+ (65/75/85% T-RM)

AMRAP 12 min:
15 Double Unders
10 Toes to Bar
5 Handstand Push ups

Tuesday 05.29.12

Deadlift
5-5-5+ (65/75/85% T-RM)

4 rounds for time:
250m Run
15 Box Blast*
15 Push ups
*one foot on box, one foot off. Jump and switch feet

Flexibility Work:
PNF Hamstring

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday 05.26.12

Grab at Bar and a Buddy

50 thrusters each (45/33#)

400m walk/run w/ bar (115/73#)

50 sit ups each (resting position hold bar at hips)

400m walk/run w/ bar (115/73#)

25 push-ups each hands on bar (resting position plank with arms locked out)

400m walk/run w/ bar (115/73#)

25 ring rows each (resting position hold bar OH)

400m walk/run w/ bar (115/73#)

* Bar never touches the ground; you must pass it between partners. If bar touches the ground, 5 burpees each. When loading the bar with weight the bar must never touch the ground. If you drop or set the bar down, 5 burpees each. One person working at a time.

Friday 05.25.12

Bre at the games.. (Thank you for the photo Gwen)

Bench
5-5-5 (40-50-60% T-RM)

21-15-9
Power Cleans (135/95#'s)
HandStand Pushups

4 sets of 5 muscle ups
(sub 1 Strict pullup/1Dip per muscle up)
rest as needed

Thursday 05.24.12

Trevor working on his butterfly!!

Squat
5-5-5 (40/50/60% T-RM)

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

2 Sets of Max Rep Push ups

Wednesday 05.23.12

Gymnastic Skill Work:
Accum 60 sec of a Planche

Flexibility Work:
PNF Calves

Tabata Work:
Push Press (45/33#)
Hang Power Snatch (45/33)
Sit ups
Strict Chin ups

rest 1 min between stations

Tuesday 05.22.12

Coach Bre loves Burpees!!

Press
5-5-5 (40/50/60% T-RM)

AMRAP 12 min:
10 Burpees
10 Back Extensions
Sprint 100m

For time:
Row 500m (2 attempts max)

Monday 05.21.12

Deadlift
5-5-5 (40/50/60% T-RM)

15-12-9
Thruster (135/95#)
Strict Pull ups

Weighted Dips
3-3-3 (5-5-5 BW)

Thursday 05.18.12

Gym is closed today, lets go and support our very own Breanne.. She will be representing SCCF at the games... Way to go Bre, SCCF is really proud of you.. wooohoo!!

Thursday 05.17.12

Trish making them count!!

Squat
5-3-1+ (75/85/95% T-RM)

On the 2 minute, for 12 min:
3 Ground to Overhead (185/120#)

25 Double Unders

Weighted Pull ups
3-3-3 (5-5-5 BW)

Wednesday 05.16.12

Nice form, lean forward, small steps, land in the balls of your feet!!

Bench
5-3-1+ (75/85/95% T-RM)

Complete:
400m Run
15 Overhead Squat (95/65#)
400m Run
15 Power Snatch
400m Run
15 Shoulder to Overhead
400m Run

Tuesday 05.15.12

Oliver warming up!!

Deadlift
5-3-1+ (75/85/95% T-RM)

7 rounds for time:
100m Sprint
7 Toes to Bar
10 Ring Rows

Flexibility Work:
PNF Glute

Monday 05.14.12

Press
5-3-1+ (75/85/95% T-RM)

On the minute, for 10 min:
7 Box Jumps (24/20”)
7 Push ups
Max KB Swings (70/53#)

Gymnastic Skill Work:
Accum 60 sec of a Planche
or Lever

Saturday 05.12.12

Happy Mother's day everyone.. Hope you are having an awesome day..

3 Rounds
20 DB One Arm Power Snatch (alt each arm)
20 Ab Mat Sit Ups
800m Run

Friday 05.11.12

Synchronized Muscle ups!!

Bench
3-3-3+ (70/80/90% T-RM)

3 Rounds for time:
30 Squats
3 Muscle Ups
6 Hng Pwer Cleans (185/115#)

Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression

Thursday 05.10.12

Josh making them easy!!

Skill: Hang Snatch

Squat
3-3-3+ (70/80/90%+ T-RM)

4 Rounds for time:
3 Box Jumps (tall as possible)
9 Handstand Push ups
12 Dips

Wednesday 05.09.12

Gymnastic Skill Work
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard

AMRAP 15 min:
500m Run
8 KB Swing (70/53#)
16 Push up w/hand release

Tuesday 05.08.12

Nicole making look easy!!!

Press
3-3-3+ (70/80/90% T-RM)

6 x 200m Sprint (up to 90%)

rest 5 min
3 sets of 10 Strict K2E
Rest as needed
20 K2E, as fast as possible

Monday 05.07.12

Brennan practicing his butterfly...

Skill: Power Cleans

Deadlift
3-3-3+ (70/80/90% T-RM)

21-15-9
Pullups
Push Press (115/75#'s)

Saturday 05.05.12

Feliz 5 de Mayo!!

Man overboard

3 Rounds

250 row (Rotating off)

Hollow Rocks

Ring rows

Box Jump Burpees

The Rower is the "pace car" everyone else continues the exercise they are doing until the rower finishes and calls "Man Overboard". Everyone then rotates exersises and continues without a break until everyone has rowed three times.

Friday 05.04.12

Skill: Power Snatch

Squat
5-5-5+ (65/75/85% T-RM)

3 rounds for time:
10 Deadlift (225/155#)
10 Handstand Push ups

Thursday 05.03.12

Bench
5-5-5+ (65/75/85% T-RM)

For time:
1000m Row
10 Pistols (5 each leg, alternating)
30 Hang Cleans (95/65#)
10 Pistols (5 each leg, alternating)
1000m Row

Wednesday 05.02.12

Coach Breanne, murdering the run!!

Gymnastic Skill Work:
Accum 60 sec of a Planche
Flexibility Work:
PNF Hamstring

Work work:
800m Run
50 Back Ext
1600m Run
50 GHD Sit ups
800m Run

Tuesday 04.01.12

Pick a ball... have fun slamming it!!

Skill: Hang Cleans
Deadlift
5-5-5+ (65/75/85% T-RM)

AMRAP 10 min:
5 Strict Pull ups
15 Ball Slams (20/14#)

Monday 04.30.12

Press
5-5-5+ (65/75/85% T-RM)

10-9-8-7-6-5-4-3-2-1
Back Squat (135/95#)
Toes To Bar

Weighted Dips
3-3-3 (5-5-5 BW)

Saturday 04.28.12

Did you hear about this? Come tomorrow to the workout, save a kitten.

2.5 K run
5 rounds of Cindy
5 pullups
10 Pushups
15 Squats
2.5 K run

Friday 04.27.12

Gymnastic Skill Work:
Accumulate 60 sec of a Lever progression

Accumulate 60 seconds
Planche Progression

Flexibility Work
PNF shoulder

Sprint Work:
6 x 100m (up to 90%)
6 x 50m (up to 100%)

Thursday 04.26.12

OK, . Lisa get down and do it 9 more times!

Gymnastic Skill Work:
10 sets of Low/Med/High
Handstand Kick ups to Wall
(each leg)

Flexibility Work:
PNF Quadriceps
Complete 4 rounds:
50m Prowler Push
15 Russian KB Swings (70/53#)

*rest as needed
Weighted Dips
3-3-3 (5-5-5 BW)

Wednesday 04.25.12

Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression

Flexibility Work:
PNF Hamstrings
PNF Calves

AMRAP 5 min:
30 Double Unders

10 C2B Pull ups
Weighted Push ups
5-5-5 (7-7-7 BW)

Tuesday 04.24.12

Gymnastic Skill Work:
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard

Flexibility Work:
Splits
PNF Butterfly

Complete
30 Ground to Ovrhd (95/65#)
Row 500m

Wtd Pull ups 3-3-3 (5-5-5 BW)

Monday 04.23.12

Coach Breanne making it look easy!!

Gymnastic Skill Work:

Accumulate 60 sec of a Lever Progression

Accumulate 60 sec of a

Planche Progression

Flexibility Work:

PNF Hamstring

PNF Glute

Complete 5 rounds:

Run 250m

15 Overhead Squats (65/45#)

Saturday 04.21.12

Teams of 2
1000 m Run
40 OH Squats (95/65#'s)
500 M Row
60 Power Snatch (96/65 #'s)
250 DU
80 Burpees
125 Box Jumps (24"/20")
While one partner is working, the other is holding a plank

Friday 04.20.12

Gymnastic Skill Work:
Accumulate 60 sec of an Hanging Knee Raise or L-Sit Progression

Flexibility Work:
PNF Hamstrings
PNF Calves

Complete:
1500m Sandbag Carry

Weighted Push ups
5-5-5 (7-7-7 BW)

Thursday 04.19.12

Gymnastic Skill Work:
Cartwheel (non-traversing)
20 reps each leg of Sweeping
20 reps each leg of Standard

Flexibility Work:
Splits
PNF Butterfly

4 Rounds of:
Shuttle Run 50m-100m
10 Sledge Strikes

rest 60 sec
Wghtd Pull ups 3-3-3 (5-5-5 BW)

Wednesday 04.18.12

Warm up before the gymnastics fun!!

Gymnastic Skill Work:
Accumulate 60 sec of a Lever Progression
Accumulate 60 sec of a Planche Progression

Flexibility Work:
PNF Shoulder

AMRAP 10 min:
Run 400m
10 Burpees to 1ft target

Tuesday 04.17.12

Some of the 6:30PM crew on yesterday's Workout... the gymnastics stuff is challenging!!

Gymnastic Skill Work:
10 sets of Low/Med/High
Handstand Kick ups to Wall (each leg)

Flexibility Work:
PNF Quadriceps

Complete 4 rounds
50m Backward Sled Drag
15 Russian KB Swings
(70/53#)

*rest as needed
Weighted Dips
3-3-3 (5-5-5 BW)

Monday 04.16.12

get fired up for some gymnastics this week...

Gymnastic Work:
Accumulate 60 sec of Lever Progression
Accumulate 60 sec of Planche Progression
*aiming for top quality movement so rest as needed

Flexibility Work:
PNF Hamstring
PNF Glute
*spend 10+ min working active flexiblity.

It's time to stretch folks! We know we may be shaving some seconds off your performance by stretching before the fun, but we also know some of you (who will remain nameless) that would think class was over early, if we put it at the end :-)

Complete 5 rounds:
10 Ring rows (false grip optional)
10 Jump squats
50ft Bear crawl

Saturday 04.14.12

Coach Bre making it look EASY!!

20 Min AMRAP
Teams of two

1 Person runs 400 meters
1 Person works through
3 Handstand Pushups
6 Box Jumps
9 KB swings

Friday 04.13.12

Skill: False Grip

21,18,15,12,9,6,3
Wall Ball Shots (20/14#)
Sit ups
Lateral Hurdle Jumps
Sledgehammer Strikes
*rest 45 secs between sets in bottom of squat to work on Flexibility

3 sets of Max Pull ups

Thursday 04.12.12

Alan making them count!! This guy is in the middle of an incredible transformation...
Good Job Alan, got to go shopping for skinny clothes!!

Complete:
Row/Run 500m
50 Double Unders
Row/Run 1000m
100 Double Unders
Row/Run 1500m
150 Double Unders

3 sets of Max Push ups

Wednesday 04.11.12

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

For time:
500m Row
30 Burpees
10 Shoulder to Overhead (165/105#)

Grip Work: Max Plate Pinch

Tuesday 04.10.12

Maura chasing a PR!!

Clean & Jerk
Work to a Heavy Single

4 Rounds of:
Run 400m
rest 2 min
*record 400m splits

Monday 04.09.12

1, 2, 3, 300

Bench Press
Work to a 1RM

For time:
300 Double unders
50 Hng power snatch (65/45#)
10 Muscle ups

Saturday 04.07.12

Lily working on her double unders!!

Saturday Fun
100 Double Unders
50 Two-hand dumbbell ground-to-overhead (45/25lb)
100 Burpees (over partner)
50 Toes-to-bar
100 foot Overhead lunge (45/25lb plate)
500m Run with something heavy (ie. keg, sandbag, your partner)

Teams of 2. Team will complete this as a chipper, with one athlete working at a time. A team must complete all reps of one movement before moving onto the next. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper

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