Light lifting day

WOD: 3x8 dumbbell bench press - 3x5 bench press - 3x5 back squats - row 800m

All kinds of running

WOD:

Work up to one set of 3 on the press.

Then, with a partner timing you run:
800m @ 60%
800m @ 80%
800m @ 90+%’

Overhead Squats

WOD: 5 sets of 5 overhead squats. Work on positioning and form. Keep the weight light.

WOD 2: 500m row. Then 3 sets of dead hang pull ups and dips. Each set is a max effort.

Kristan Clever stopped by CFSCC

Kristan Clever and some of her friends dropped by CrossFit Santa Cruz Central and worked out with us. Kristan was amazing to see in action.

WOD:
4 minutes On
2 minutes off

-3 rounds
-Each round starts with a 400m run
-With remaining time of 4 minutes complete as many rounds as possible of 5 front squats (105/155) 10 burpee box jumps
-every rep counts-score total reps

Running

WOD (4 rounds):

• run 800m
• 15 KBS
• 15 box jumps
• 15 push ups

I finished in 24 minutes.

Clean and jerk

WOD: from the rack, do 1 jerk, dump the weight. Do 1 clean and dump the weight. Do another clean and rack the weight. Keep adding weight until you fail.

I got to 195 lbs before we ran out of time.

Run 1,000m

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Saturday

WOD:

Partner workout. One person working at a time. Complete 45 reps of movement before moving on to next. Use same rower.

For time:

• 45 dumbbell hang cleans (35/25#)
• 45 burpees
• 500m row

Rest as much as needed

AMRAP-using time from previous workout. 45 push press and lunge is “buy in.” Score is meters rowed with remaining time:

• 45 DB push press
• 45 DB lunge
• Row for meters

Rest as needed

For time-

• 45 db front squat
• 45 knee to elbow or toe to bar
• Run the distance rowed in second workout

Dead lifts and other fun stuff

Annie Sakamoto brought us our wod today.

WOD: 5, 4, 3, 2, 1 dead lifts. Increase weight each time. Then, do 10 reps at 85% of your 5x5 weight.

WOD 2: 9, 8, 7, 6, 5 of:

• box jumps
• ring push ps

Running

WOD (3 rounds):

• 7 overhead squats (115 lbs)
• 800m run

I finished in just over 14 minutes.

Row + bench + pull ups

Couldn't make it to the box today, so I hit up the gym at work.

WOD:

• row 2,000m
• bench press - 3x5
• 3 sets of max pull ps
• watch guy dead lift 315lbs with the worst form on the planet

Thrusters

First part of the hour was spent working on positioning for thrusters and doing some rope climbs.

WOD: 60 thrusters (95 lbs)
This wod had a 15 minute cap. If your form breaks durring the thrusters, drop the bar and go for a 200m run before doing thrusters again.

Saturday

WOD:
AMRAP for 3 mins:

• 9 dead lifts (135 lbs)
• 9 push ups

Rest 1 minute then 3 minute AMRAP:

• 6 power cleans (135 lbs)
• 6 clapping push ups

Rest 1 minute then 3 minute AMRAP:

• 3 ground to overhead (135 lbs)
• 3 burpees

Back squats, rope climbs, and running

WOD:

• 15 back squats at body weight (175 lbs)
• 3 rope climbs (hands only - no legs)
• 1000m run
• rest 3 mins
• 10 back squats
• 2 rope climbs
• 800m run
• rest 3 mins
• 5 back squats
• 1 rope climb
• 400m run

Hanging Power Cleans and Push Presses

WOD: 5 sets of of 1 rep hanging power clean and push press (155 lbs)

Then 21-15-9 of:

• hanging power cleans + push presses (105 lbs)
• box jumps

Front squats again

WOD: Do some front squats (185 lbs)

Then, for 10 minutes:

• at the top of every minute do 5 KBS
• then for the rest of the minute:
• knees-to-elbows
• push ups
• matt nasties

At the end of the 10 minutes, run 800m.

Tabata running and other fun stuff

WOD:
2 minutes of rope climbs followed by 1 minute of burpees.
I got 7 rope climbs and 26 burpees.

Followed up by tabata running. Take total distance from tabata running and row that for time. I rowed 750 meters. I forgot my time.

Thrusters, pull ups, and double unders

WOD:
Start with a tabata row. Take the least number of calories from one of the rounds and multiply it by 7. Jog 400 meters and then do 40lb dumbbell thrusters and pull ups. The number of reps is the number you got from (cals * 7). You have 7 minutes to complete the reps. With remaining time, do double unders.

I had 42 thrusters and pull ups to do and completed 60 double unders.

Power Cleans

Power clean

WOD: 5 sets of 3 power cleans (135 lbs)

Follow up with 5 rounds of "Cindy":

• 5 pull ups
• 10 push ups
• 15 squats

Front squats and stuff

WOD:
Run 400m
Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30

Rest 3min
Row 400m

Then 3 rounds:

• Front Squat x5 (135 lbs)
• Rope climb x1
• Dbl unders x30