10.20.14 WOD
A. Back Squat – 5×3 (20 min time cap) B. For Time – 15 min Time Cap 30 Wall Balls 20/14 30 Pull Ups 30 Box Jumps 24/20″ 30 Burpees 30 Toes To Bar *Scale to 20 reps per movement if 15 minutes seems unattainable. Finish with – 1200m Jog …
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10.19.14 Open Floor
Open Floor 10a-1p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
10.18.14 WOD
In teams of 2: For time: 2 rounds for time of: 70 thrusters (95/65lb.) 50 chest-to-bar pull-ups 100 meter buddy carry *Partition the reps however you like between team members. Barbell For Boobs – Saturday, October 25th Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells…
10.17.14 WOD
A. Sumo Deadlift Build to a Heavy 1 Rep B. Partner 800m Farmers Carry / Overhead Carry. One carries an 45# plate overhead while one holds two kettle bells 53# or dumbbells 50# in a farmers carry. Ellen Stein 4th attempt RAW deadlift 407 lbs-USPA San Jose Fit Expo
10.16.14 WOD
Against a 14 minute clock: 2,000m Row 30 Front squats, 155/105 Max reps Double unders Elbows up in the Front Squat with Denise Thomas–VIDEO Barbell For Boobs – Saturday, October 25th Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds…
10.15.14 WOD
Press, Push Press, Push Jerk A.Press 5×1 Rep B.Push Press 5×3 Reps C.Push Jerk 5×5 Reps D.Finisher – 2 Min Max Cal Assault Bike or Row Bar Path in the Shoulder Press with Denise Thomas– Video CFG Bear Mountain hiking trip. Great photos taken by Matt Hein. Make sure you visit RxImagesPhoto.com for more amazing…
10.14.14 WOD
20 AMRAP 300m Run 15 Kettlebell Swings 70/53 10 Box Jumps 24/20 5 Handstand Push Ups Articles: Sports Illustrated’s Fittest 50 How to Avoid Sucking When You Get Older Catalyst Athletics
10.13.14 WOD
A. Back Squat 5×3 *Aim to add 5 pounds to last weeks working weight B. Conditioning 2 minutes of Sit Ups 4 minutes of Double Unders 6 minutes of Cindy -5 Pull Ups -10 Push Ups -15 Air Squats *No Barbell class today Barbell For Boobs – Saturday, October 25th Every year, Mammograms In Action,…
10.11.14 WOD
A. For time 25 Deadlifts 225/155 50 Pull-Ups 25 Deadlifts 225/155 B. Partner 800m Farmers Carry / Overhead Carry. One carries an 45# plate overhead while one holds two kettle bells 53# or dumbbells 50# in a farmers carry. Columbus Day schedule: Closed Sunday- No Classes Monday: Regular schedule Sunday’s hike / Oktoberfest!! Weather…
10.10.14 WOD
A. Warmup 3 sets w/ empty barbell: 3 x Hang Power Clean (Hips) & Press 3 x Hang Power Clean (Knees) & Push Press 3 x Power Clean (Shins) & Push Jerk WOD Prep Power Clean & Push Jerk Build up to weight used for workout B. AMRAP 9 3 Power Clean and Push Jerk…