Presses and the effing prowler

WOD (5 rounds):

• 7 presses (80 lbs)
• prowler push (100 lbs - to end of parking lot and back)
• 2 rope climbs

Power Cleans

WOD: 3x3 power cleans (175 lbs)

WOD 2:

• 3 muscle ups
• 15 kbs
• 200m run
• 2 muscle ups
• 11 kbs
• 200m run
• 1 muscle up
• 9 kbs
• 200m run

No Rain

Finally a day without rain.

WOD:

• 800m run
• 9 back squats (185 lbs)
• rest 3mins
• 600m run
• 15 front squats (135 lbs)
• rest 3 mins
• 400m run
• 21 overhead squats (95 lbs)

My time (including rests) was 17:35.

Saturday comes after Friday

WOD:

• row 500m
• 12 dead lifts (225 lbs)
• 21 box jumps
• 50 double unders
• 25 hanging cleans (35 lbs dumbbells)
• 15 burpees
• 50 double unders
• 12 dead lifts
• 21 box jumps
• row 500m

My time was somewhere around 20 minutes.

It's Friday Friday gotta get down on Friday

Gettin' down on Friday

WOD (6 rounds):

• row for 1min
• 14 KBS
• 7 push ups

Back squats

WOD: 3 sets of 5 back squats (260 lbs)

burpees

WOD:

• 3 rounds
• 3 thrusters (115 lbs)
• 5 deadhang pull ups
• 7 power cleans (same weight)
• 9 double push up burpees
• Row 250 meters
• Repeat 2 rounds of above
• Row 250 meters
• Repeat 1 round

CrossFit Games Open Workout #1

Every Friday CrossFit Sana Cruz Central will do the CrossFit Games open workout. Today was the first one.

WOD (as many rounds as possible in 10 minutes):

• 30 double unders
• 15 power snatches (75 lbs)

I completed 4 rounds + 6 double unders.

Check out Jason Khalipa (from CrossFit Santa Clara) killing this wod.

Not Fight Gone Bad

WOD (3 rounds):

• push press (75 lbs)
• box jumps
• medicine ball sit ups
• ring rows
• stationary bike

Do each exercise for 2 minutes, then move to the next. 1:30 for the second round and 1:00 for the third. 

WTF

WOD:

• 30 pull ups
• 30 dips
• 50 weighted step-ups (35 lbs, on 24" box)
• 30 knees-to-elbows
• 50 kettlebell swings

But wait! There's more! Row 2,000 meters for time when you complete the workout above. My row time was 7:48.

Dead lifts

WOD: dead lift 3-3-2-2-2 (275 lbs)

WOD 2: 3 rounds of all kinds of crazy stuff with dumbbells. Lots of push ups too.

Overhead Squats

WOD (5 rounds):

• 3 dead hang pull ups
• 5 burpees
• 7 box jumps
• 200m run

WOD 2:

• 5 overhead squats (135 lbs)
• 4 overhead squats (155 lbs)
• 3 overhead squats (165 lbs)
• 2 overhead squats (175 lbs)
• 1 overhead squat

Ran out of time to do a 1-rep overhead squat.

Saturday

WOD:

• 10 KBS
• 5 back squats (185 lbs)
• 10 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 20 KBS
• 5 back squats
• 20 pull ups
• 200m run
• 15 KBS
• 5 back squats
• 15 pull ups
• 200m run
• 10 KBS
• 5 back squats
• 10 pull ups
• 200m run

My time was just over 22 minutes.

Running

WOD (5 rounds):

• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• 5 burpees
• run 100m
• rest 1 minute

My time was just over 19 hellish minutes.

Prowler

WOD (2 rounds):
Team Workout-Class Split in Half

One team on push/pull on the prowler:
Each member on the team must complete
2- round trip prowler push (50 lbs)
2- 1 parking lot prowler pull (1-up & 1-down hill). (47 lbs)

Opposite team in gym
Each member completes as many rounds of: (til work on the prowler complete):

• 5- man-eaters (35 lbs)
• 10- knees to elbows

Then the teams switch.

Back in the gym

After a very busy two weeks I finally made it back to the gym.

WOD:

• 15 cleans
• 15 double burpees
• 400m run
• 12 cleans
• 12 double burpees
• 400m run
• 9 cleans
• 9 double burpees

Didn't note my time. I was just glad to survive.