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.