“Pyramid”

WOD
-250m row
-10 game style push ups
-250m row
-20 game style push ups
-250m row
-30 game style push ups
-250m row
-20 game style push ups
-250m row
-10 game style push ups
*must put damper setting on 1

Love being apart of worldwide fitness!

Love being apart of worldwide fitness!

“It is Upon us”

The CrossFit Games 2015 season is underway with the first week of the Open.

There is still time to sign up if you want to get involved. If not come cheer on your fellow athletes as they tackle 15.1 and 15.1a

WOD

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

The calm before the Storm!

The calm before the Storm!

“Burn em Down”

Technique
Rope Climbs
5 rounds
-2 rope accents 
-lateral traveling lunges (just like the Oly warm up, down to rings and back)

WOD
-12 each arm alt dumbbell push press (50#,35#)
-12 pull ups
-12 front squats (165#,105#)
-9 each arm alt dumbbell push press (50#,35#)
-9 pull ups
-9 front squats (185#, 125#)
-6 each arm alt dumbbell push press (50#,35#)
-6 pull ups
-6 front squats (205#,145#)

Another purview of the fun to be had at Ohana. Coach Ken says the Air Assault is easy,...try this!

Another preview of the fun to be had at Ohana. Coach Ken says the Air Assault is easy,…try this!

“Don’t Burn Out”

WOD
5 rounds for time
-400m run
-15 hang cleans (135#,95#)
-9 burpee over bar

Would like to take the time to thank Body Spec and their crew for providing us with great data. We look forward to retesting.

Would like to take the time to thank Body Spec and their crew for providing us with great data. We look forward to retesting. Find the numbers that you need!

“Morgan Cracks me Up”

Morgan you will be missed my man! Lets send you off right!!!

WOD
-Back Squat
*work up to 85% then find todays 1RM
-Press
*work up to 85% then find todays 1RM
-Deadlift
*work up to 85% then find todays 1RM

"The Ranch" Learning more to help us all grow.

“The Ranch” Learning more to help us all grow.

“Nor Cal”

Warm Up
2x
4 stations
-100m row (fewest pulls possible)
-15 empty bar push press
-25 double unders

Deadlift
-7 reps@ 75%
-5 reps@ 80%
-3 reps@ 85%
*control the bar don’t let it control you

WOD
3 rounds (goal<12min)
-12 push press
-8 alt overhead backward lunge (sub weight first then front rack the back)
-4 strict chest to bar (sub chin above bar strict, killing chest to bar, banded chest to bar, jumping chest to bar)

Chest pump!!

Chest pump!!

“CFCR”

Had so much fun at Coast Range I wanted you guys to join the fun. Thanks Wes!

For consistency
5 rounds
-1 rope climb
-10 inch worms

WOD
20 min EMOM
1st minute- 10 kettle bell swings (32kg,24kg)
2nd minute- shuttle sprints (10,20,30,40)

Cool down
-200m walk
-quad and hamstring mobility

Coast Range CrossFit. In Gilroy? Make the stop.

Coast Range CrossFit. In Gilroy? Make the stop.

“Juggernaut”

OLY Warm Up

WOD
3 min EMOM
-7 burpee box overs (24″20″)
-7 pull ups
*rest 3 min
4 min EMOM
-5 snatch (155#,105#)
-5 snatch grip deadlift (same bar)
*rest 3 min
5 min EMOM
-3 push press (185#,125#)
-3 box jump (30″,24″)

Ohana there are VERY Limited spots... don't miss out. We sent out an email and a FB blast.

Ohana there are VERY Limited spots… don’t miss out. We sent out an email and a FB blast.