12.17.12 WOD
A. Overhead Squat 1 Rep Max Find your Overhead Squat 1 Rep Max. B. For time, 21-15-9 reps of Overhead Squats (135/95) Chest to Bar Pullups Congratulations to Coach Alvaro for completing CrossFit Coaches Course.
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12.16.12 WOD
Open Floor 10a-12p: 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…
12.15.12 WOD
“Blind Date” If you are not familiar with this WOD, basically what it means is that on the dates “Blind Date” is posted you don’t know what you are going to get until you show up at the box. “Coaching the Deadlift” with Bill Grundler – video “The Rob Davis Story” CrossFit Journal-video Guess who…
12.14.12 WOD
A. Warmup: 3 sets Thruster x 10 reps (45/35) Row x 150 meters Toes to Bar x 10-15 reps Rope Climb or Muscle Ups Handstand Pushup/Handstand Hold x Max B. 21-15-9 reps of: Thrusters 95/#65 Row (cal) Post total time. Mobility videos Pain Ball: Calling All Shoulders Death By Desk Rob, Deadlifting
12.13.12. WOD
A. Deadlift Find your Deadlift 1 Rep Max. B. 3 rounds for time of: 10 Deadlifts 225/185# 50 Double Unders Scaling Options Will Be Available From Your Coach How & why to use chalk in the gym 7 Foods You Don’t Have to Buy Organic – Marks Daily Apple Shorty in the Box!
12.12.12 WOD
A. Bench Press 3-3-3-3-3 B. CrossFit Games Open Wod 12.1 As many reps as possible in 7 mins of: Burpee This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps…
12.11.12 WOD
“EVA” 5 rounds for time of: Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups Scaling Options Will Be Available From Your Coach WOD Demo with CrossFit Santa Cruz – video Happy Birthday Liz!!!
12.10.12 WOD
A. Back Squat 5-5-5 B. Tabata Mash-ups Front Squats (95/65) Burpees Tabata Interval is 8 sets of 20 seconds of work, 10 seconds of rest, completing as many reps as possible each set. In this workout we will rotate from one exercise to the next each interval. Reading Corner: Recovering From Hurricane Sandy- CrossFit Journal…
12.912 WOD
Open Floor 10a-12p: 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…
12.8.12 WOD
“The 8 Days of Hanukkah” Partner Wod 8 rounds 8 Power Snatches 75/45 8 Toes to bar 8 Kettlebell swings 24/16kg 8 Burpees 8 SDHP 75/45 8 Box jumps 24/20 8 Pull-ups 8 Wall Balls Post total time. Happy Hanukkah!