San Carlos CrossFit

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