For Rounds
"Ladder" Style
Power Cleans 95/65
Push Press 95/65
Do 1 Power Clean, 1 Push Press for round 1. 2 Power Cleans, 2 Push Presses for round 2. 3 Power Cleans, 3 Push Presses for round 3...etc. and on, and on, and on.....
"CINDY"
20 Minute AMRAP of
5 Pull Ups
10 Push Ups
15 Squats
We all knew it was coming up today as it is the end of our Paleo Callenge.
We're looking for MASSIVE improvement throughout the gym. You got this, give it your all!
There have been a lot of new people coming in to check out the Box, let's welcome them in CF 916 style. Besides, does anyone REALLY want to do Burpees?!
You never know when 15# Rogue Bumpers are gonna get out of hand.......
Team WOD For Time
Teams of 2 complete the following
40yrd sprint (out and back 20yrds) x 8
Push ups for reps
40yrd sprint (out and back 20yrds) x 8
Sit Ups for reps
40yrd sprint (out and back 20yrds) x 8
Squats for reps
400m Run
While person 1 is sprinting, person 2 will complete max reps of said movement. Total number of reps will be worth -1 second from end time.
This is a tester for my Air Force Reserve squadron. I have been devising WODs for 50-100 people with minimal equipment. So far it's going ok, just have to remember WHO my target group is.
We have a few more entries in the grinder. Looks like the Men's and Women's divisions are at around 8 competitors each right now. We have brought the maximum number of registered down to 20 online. This will MOST LIKELY leave 4 spots available for "day of" entries. On a side note, it is OK to sell your spot for the event if you can't make it and a friend wants to. Email or call us to let us know so we can adjust the roster and get the persons info.
Check out Wes taking a shot at "Linda" a.k.a. 3 Bars of Death
PRESS PROGRESSION
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
For Time
25-20-15-10-5 Reps of
Wall Balls 20/14
5-10-15-20-25 Reps of
Kettlebell Swings 53/35
Check out Ranice PR'ing her Deadlift by a whopping 25 pounds. GGRRRRRRR!!!!
For Time
MAX EFFORT
Row 250m x 6*
Take as much time in between to rest
*Row 8 rounds if you are going to the Golden State Championship next Saturday
Gotta get you guys and gals ready for next saturday. Max effort 250m Rows are fun for the first 2 or 3 but quickly start to wear you down around 6.
The Elk Grove Grinder is open for registration. We have several people signed up already and there are llimited spots, so get on it!
Hey all, this is your LAST week on the Paleo Challenge (unless, of course, you decide to keep going!)!
Please be sure to read the new entry in the Paleo section of our website for some reminders about this upcoming Monday, January 31st, which is the official last day of the Challenge.
"Tabata This!"
Row For Calories
Squats
Pull Ups
Push Ups
Sit Ups
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Rest exactly 1 minute between movements.
Someone the other day was asking what Tabata was. Not only do they know it by definition, they KNOW what Tabata's all about. I like Tabata for way too many reasons. This is the best way to get a "Globo Freak" to do a CrossFit body weight workout and completely destroy him/her. It sounds so easy and proves to be the opposite. Good luck!
For Time
4 Rounds of
15 Overhead Lunges 45/25
400m Run
30 Double Unders / 60 Heavy Single Jump Ropes
The March 5th Event is ALMOST DONE!!!! We are looking at letting info loose Wednesday or Thursday. Check back in for more details.
For Time
8 Rounds of
10 yard Bumper Sprints* x4 45/25
10 Hands Off Push Ups
*Pick up plate, sprint with it 10 yrds, drop it and go get another. 4 plates used per round, hence the x4.
Sneeky little devil, I think only 2 people were walking after this one. Everyone else just kinda laid there after the final push up rep to catsh their breath.
Please remember we are closed Saturday, Kimbo's going to a CrossFit Cert and Aaron is on his Weekend Duty.
We just got another Sponsor for the March 5th Event.....
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