November 1, 2013 Friday

--BETTER--

12 min AMRAP

5 Deadlifts (225/155)

7 Burpee T2B

9 Wall Balls (20/14)

October 30, 2013 Thursday

HAPPY HALLOWEEN!!!

--BETTER--

"Jack O Latern"

6 Rounds

6 Clean and Jerks (115/75)

6 Burpee Box Jumps (24"/20")

Rest 60 sec. between rounds

Jen!

October 29, 2013 Wednesday

--STRONGER--

2-2-2-2-2

Front Squat

--BETTER--

30 Thrusters (95/65)

50 Double Unders

20 Thrusters

40 Double Unders

10 Thrusters

30 Double Unders

Jeff working hard!

October 28, 2013 Tuesday

--STRONGER--

15 min find a heavy set of:

3 Hang Power Clean 

--BETTER--

 3 Rounds

10 Power Snatch (115/75)

10 Pullups

400m Run

Melissa crushing some Overhead Squats!

October 27, 2013 Monday

--STRONGER--

10 min Every Minute On The Minute (EMOTM)

Perform 1 Power Snatch+ 1 Overhead Squat

(Technique Practice)

--BETTER--

"Clean Slate" 

5 Rounds

8 Squat Cleans (135/95)

10 KBS (53/35)

Stay motivated, stay positive, reach your goals, be better!

October 25, 2013 Saturday

--STRONGER--

15 min to Establish 1RM Deadlift 

--BETTER--

Run a 5K

Saturday @10am PT check out the CF invitational. Visit games.crossfit.com

October 24, 2013 Friday

--STRONGER--

15 min To Find 1RM HBBS

--BETTER--

"Grace"

30 Clean and Jerks (135/95)

rest 2 min

200 Double unders 

for time...

October 23, 2013 Thursday

--BETTER--

Part one:

3x400m 

*Rest will be 60 sec between

Part two:

4 Rounds

15 KBS (53/35)

Row 250m 

15 Toes to Bar

The CrossFit invitational will be on this Saturday @10am PT.  

Check out the best in the sport as they throw down. Check

games.crossfit.com for the live feed link to view.

October 23, 2013 Wednesday

--BETTER--

5 Rounds

10 Clusters (100/70)

30 Double unders

15 Burpees

(If you have a vest wear it)

Post wod: work a goat for 20 min

The "I CrossFit Because" wall at the old CF7C box.

October 22, 2013 Tuesday

--STRONGER--

1-1-1-1-1

Front Squat

--BETTER--

"Isabel"

30 Snatch (135/95)

for time...

Melissa!

October 21,2013 Monday

--STRONGER--

1-1-1-1-1

Overhead Squat

--BETTER-

"Lift up Luke"

5 min amrap

4 Power Cleans (135/95)

24 Double unders (48 singles scaled)

10 Pull-ups 

Rest 3 min.

10 min EMOTM

3 Burpees

4 Box Jumps (24"/20")

5 Wall Balls (20/14)

Post scores to comments

(Rounds for amrap plus EMOTM rds)

October 18, 2013 Saturday

--BETTER--

"Omar"

10 barbell thrusters (95/65)

15 bar-facing burpees, 

20 barbell thrusters (95/65)

25 bar-facing burpees, 

30 barbell thrusters (95/65) 

35 bar-facing burpees

October 18,2013 Friday

--STRONGER--

1-1-1-1-1 Clean and Jerk

*with near perfect technique

--BETTER--

21-15-9

OH Lunges (115/75)

C2B Pull-ups

Wall Balls (20/14)

STAY COMMITTED, NEVER QUIT!

October 17, 2013 Thursday

--BETTER--

10 min EMOTM

Row Calories (20/15) Even Minutes

10 Power Cleans (135/95) Odd Minutes

Rest 1 min.

10 min EMOTM 

Row Calories (20/15) Even Minutes

Box Jumps (24"/20") Odd Minutes

October 16, 2013 Wednesday

--STRONGER--

6x2 HBBS @80%

--BETTER--

"Top Down"

5 Rounds

5 DL (225/155)

5 HSPU

5 Burpees

October 15, 2013 Tuesday

--STRONGER--

15 min Practice Pause Cleans

*technique work pause at the knee 3-5 sec then finish the clean

--BETTER--

"Do you even Tabata?"

*20 sec on 10 sec off x8 rounds per movement 1 min rest between movements

1. Squats

2. Sit-ups 

3. Row Cal/ Sub Double Unders if needed

4. Toes to Bar

5. Burpees

(Your store is lowest rounds added together of each movement)

Christian getting his First Strict Muscle-up!

October 14, 2013 Monday

--STRONGER--

15 min. Practice Pause Snatch work

--BETTER--

 8 min AMRAP

8 Push Presses (115/75#)

8 Box Jumps (24/20)

8 KBS (72/53)

Coach Cody 

October 12, 2013 Saturday

--BETTER--

"Cindy"

20 min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

Post time to comments...

October 11, 2013 Friday

--BETTER--

Part I

EMOTM 10 min.

Odd min. 30 Double Unders

Even min. 15 KBS (53/35)

Part II

21-15-9

Deadlift (225/155)

30-20-10

Double Unders

Coach Glassman teaching about a good set up position for the Deadlift 

October 10, 2013 Thursday

REST DAY

MOBILITY/RUN/ROW TAKE IT EASY TODAY

October 9, 2013 Wednesday

--STRONGER--

15 min to Find a 5RM HBBS

*strict time limit

--BETTER--

"Redwood"

 3 Rounds

7 Squat Clean Thursters (115/75)

21 Pull-ups

for time...

Post time to comments--

October 8, 2013 Tuesday

--STRONGER--

5x2 Front Squats (heavy not maximal)

--BETTER--

5 Rounds

10 Shoulder to Overhead (155/115)

10 Toes to Bars 

Rest 45 sec. Between round

*score is total time including rest periods

Post time to comments...

Lauryn and Megan

October 7, 2013 Monday

--STRONGER--
5x2 OHS (heavy but not max)

--BETTER--
"The Downhill"
100 Double unders/200 singles
80 Situps
60 Burpees
40 KBS (53/35)
20 Ring Dips

 

Kenny and Van

October 5, 2013 Saturday

TODAY IS ALWAYS A SCARY DAY BECAUSE GUESS WHAT WORKOUT WE MUST DO........?....

"Fran"

21-15-9

Thursters (95/65)

Pull-ups 

Post times to comments...

October 4, 2013 Friday

 

--STRONGER--

1RM Clean and Jerk

*15 min cap

--BETTER--

 3 Rounds

8 Deadlifts (315/225)

24 Bar Facing Burpees

*SCALE THE DEADLIFT AS NEEDED BUT KEEP IT FEELING HEAVY.  PERFECT TECHNIQUE BUT HEAVY!

October 3, 2013 Thursday

REST DAY

Go outside, be alive, stretch, be free, play some sports....don't be a couch potato just because it's rest day be active get out of the gym for a day!

CF7C Garage Compound!

October 2, 2013 Wednesday

--STRONGER--

6x2 HBBS @80% 1RM

--BETTER--

7 Rounds

3 Snatch @75% 1RM

3 Bar Muscle Ups

Rest 1:1

*Rest 1:1 means rest as long as a round takes you before starting the next. Example is you do a round the takes 1:32 then you rest that amount of time before starting round #2. MUSCLE UP RATIO IS 3 PULL-UPS AND 3 DIPS PER MUSCLE UP.