April 2012

Warm-up: 200 Meter run Partner Handstand holds 200 Meter partner run w/Kettlebell 40 Total Kettlebell swings as a team Workout: A. Shoulder Press 4 x 4 @85% 1RM B. 10 Minute AMRAP 10 Kettlebell wall ball shots 10 Wall ball sit ups (abmat, anchored) 10 Cross grip pull ups “Q&A With Ben Bergeron” CrossFit Journal preview video [wmv] […]

Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work – Muscle-ups B. 21-15-9 reps for time of: 135 pound Hang Power Clean Burpee Powerlifting: A1. Shoulder Press 5 x 2-3 reps @21×1; Rest 2:00 A2. Deadlift 5 x 2-3 reps @11×1; Rest 2:00 B1. Dumbbell bench

Warm-up: 10-15 Minutes of POSE running drills Workout: Five rounds for time of: Run 800 meters 9 Muscle-ups Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments. Powerlifting: A. Hang Squat Clean Thruster, 1.1.1. x 4 sets; Rest 5:00 B. Back Squat 5 x 2-3 reps @30×0; Rest 5:00 C1. Dumbbell Split Squat 3 x 8-10 reps/leg; Rest 1:00

Warm-up: 100 Unbroken single unders Wall 2 Wall bear crawls High knees Butt kickers Workout:“Team WOD” 100 Overhead Squats, 45/35# 100 Deadlifts, 225/135# 100 Hand release push ups 100 Box jumps 24/20″ 100 Kettlebell swings 24/16 Kilograms 1,000 Meter run 1,000 Meter row *In teams of 2 complete in any order/any partition. Both athletes must participate in each

All classes are cancelled for the observance of Easter!

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 111219. Powerlifting: A. Snatch – 3 Attempts to find a 1RM B. Power Snatch x 1, Snatch Balance x 2, Overhead Squat x

Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2: Rest Workout: Five rounds for time of: Run 600 meters 95 pound Squat clean thruster, 15 reps Post time to comments. Powerlifting: A1: Shoulder Press 5 x 3-4 reps @21×1; Rest 3:00 A2: Deadlift

Warm-up: 90 second jump rope 100 Meter run 10 Push ups 100 Meter run 10 Sit ups 100 Meter run 10 Air squats Workout: 12 Minutes of skill work on Hand stands. Ex: HSPU, strict, kipping, handstand walks, etc… Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead

Warm-up: 400 Meter run 3 Rounds: 5 Ball salms 5 Ball squats 5 Ball push press Workout: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Post time to comments. Compare to 100427. WOD Demo with CrossFit Los Gatos – video [wmv] [mov] [HD mov]

Warm-up: 500 Meter row 3 Rounds: 50 Single unders 5 Burpees Workout: A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single B. Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs). Post time to comments. Compare to 110123. Powerlifting: A.