Month: October 2016
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NorCal Masters 2016
Read More: NorCal Masters 2016One World Masters Athletes! The 2016 NorCal Masters is on! Let’s do this! TJ’s Event Details: The NorCal Masters is an annual two-day competition for Masters Athletes, with age divisions of 40-44, 45-49, 50-54, 55-59, and 60+ in both genders. Our 2016 lead sponsors to date are Reebok and Convergent Mobile. We thank them for their…
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WOD January 29, 2016 (Thursday)
Read More: WOD January 29, 2016 (Thursday)Complete 4rds for time:800m Run125 Double Unders
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WOD January 29, 2016 (Thursday)
Read More: WOD January 29, 2016 (Thursday)Power Clean4 x 3 @ 75%, add weight each setFront Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80% Complete 3rds for time:10 Hang Squat Snatch 10 Bar Muscle Ups(135/95)
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WOD January 27, 2016 (Wednesday)
Read More: WOD January 27, 2016 (Wednesday)Back Squats – 10 Minutes 1 x 3 @ 75%1 x 5 @ 60% EMOM – 24 Minutes Min 1 – 10 Single Leg DB DeadliftsMin 2 – 10 Pistol Squats Min 3 – 3 Rope Climbs Min 4 – Max Handstand Walk
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WOD January 26, 2016 (Tuesday)
Read More: WOD January 26, 2016 (Tuesday)Power Snatch + Full Snatch Set 1 – 3 Power/3 Full @ 75%Set 2 – 2 Power/2 Full @ 80%Set 3 – 1 Power/1Full @ 85% AMRAP – 2 Minutes Push Press @ 155/115 AMRAP – 2 Minutes Front Squats @ 135/95 AMRAP – 2 Minutes SDLHP @ 95/65 AMRAP – 2 Minutes Bar Facing…
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WOD January 25, 2016 (Monday)
Read More: WOD January 25, 2016 (Monday)Complete the cycle (unbroken), 5x:1 Full Clean2 Front Squats 3 Thrusters*Start @ 70%, add weight each set Back Squats – 10 Minutes 1 x 1 @ 90%1 x 5 @ 80%Complete for time:21 Deadlifts (315/225)15 Hang Power Cleans (225/135)9 Thrusters (135/95) *If this WOD is not done as RX, you should consider the following:DL, 70%…
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WOD January 22, 2016 (Friday)
Read More: WOD January 22, 2016 (Friday)Power Clean4 x 3 @ 75% of 1rm full cleanFront Squats – 10 Minutes 1 x 2 @ 75%, 1 x 2 @ 80%, 1 x 2 @ 85%, 1 x 1 @ 90%Complete for time, rain or shine:400m Run x 5
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WOD January 21, 2016 (Thursday)
Read More: WOD January 21, 2016 (Thursday)KB Split Squats 3 x 8Single Leg DL 3 x 8Seated Good Morning 3 x 8Tiger Twist 5 x 12
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WOD January 19, 2016 (Tuesday)
Read More: WOD January 19, 2016 (Tuesday)Power Snatch + Full Snatch1st Set – 1 Power + 1 Full 85%2nd Set – 2 Power + 2 Full 80%3rd Set – 3 Power + 3 Full Front Squats – 10 Minutes 4 x 3 @ 75% AMRAP – 10 Minutes 10 Pistol Squats 10 Toes To Bar10 Power Snatch
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WOD January 20, 2016 (Wednesday)
Read More: WOD January 20, 2016 (Wednesday)Full Clean + 2 Split Jerks5 x 1 @ 80% of your 1rm C/J Back Squat – 10 Minutes 1 x 3 @ 75%1 x 5 @ 65% Complete 21-15-9 reps, 2 Min CapThrusters (45/35)Pull Ups ***Rest 2 Minutes*** Complete 9-15-21 reps, 2 Min CapPull UpsThrusters (45/35)
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Popular Posts
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CrossFit – Thu, Jan 9
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
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CrossFit – Wed, Jan 8
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
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CrossFit – Tue, Jan 7
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)