WOD
-800m run
-5 OHS w/ every rep that comes off the ground to be a squat snatch (135#,85#)
-600m run
-10 OHS  w/ every rep that comes off the ground to be a squat snatch (135#,85#)
-400m run
-15 OHS  w/ every rep that comes off the ground to be a squat snatch (135#,85#)

Super proud of you Danica!! CFO hopes to one day be as cool as you;-)

WOD 3 rounds
-21 knees to elbow
-15 dead lifts (225#,135#)
-9 muscle ups (sub jumping muscle ups, or 2 strict pull up 1 ring dip per MU)

Congratulations Wes Piatt!!! Making the Central Coast proud!!! Ohana has your back!

Mobility WOD
-lats
-hips
-knees
-ankles

WOD (10min time cap)
4 rounds for time
-2 15ft rope climbs
-100ft sprint
-4 squat cleans (225#,135#)
-100ft sprint

Super proud of Danica Boyle for battling it out on the Regional Stage!! You are awesome!!!

WOD (15 min)
3-3-3-2-2-1
-front squat

WOD 10 min tabata
-odd minutes pull ups
-even minutes pistols

Friday crew at Regionals!!

Technique WOD
CLEANS
-hang power clean (5min)
-hand squat clean (5min)
-power clean (5min)
-squat clean (5min)

WOD 8 min AMRAP
-3 power cleans (155#,105#)
-5 front squats (same bar)
-7 gamestyle push ups
*failure to complete 8 full rounds will result in 50 burpees right after the time expires

So great to meet new people and grow our Central Coast family. What a great weekend!

WOD (15 min time cap)
-50 med ball cleans
-40 handstand push ups
-30 box jumps (30″,24″)
-20 T2B/chest to bar pull up (1:1=1rep)
-10 2for1 wall ball

Congratulations Wes!!! Central Coast is proud of all of our athletes! Bill Grundler, Danica Boyle, Stephanie Kennedy, Jason Dupree, Adam Peterson, Dustin Virgil, and Sara Cockerham.

WOD
10 min AMRAP
-80ft broad jump
-15 pull ups
*3min rest
10 min AMRAP
-100m sprint
-15 med ball cleans (20#,14#)

Smiles before the bday WOD;-)

Mobility WOD
15 min
-your choice

WOD 4 rounds for time (18 min time cap)
-400m run
-25 ring push ups (sub gamestyle push ups)
-15 kettlebell swings (24kg,16kg)

Let the animal out!!!! Way to get it Ohana!

WOD (15 min time cap)
-100 double unders (2:1 singles)
-50 handstand push ups
-40 toes to bar
-30 shoulder to overhead (160#,100#)
-20 alternating stationary lunges (bar in front rack, same bar)

A little love for one of the hardest working crews!!!

WOD
12 minutes to find 1RM
-push jerk

Then…
21-15-9 (8 min time cap)
-deadlift (315#,205#)
-box jump (30″,24″)

Joe and Daniel conquering the world!!!