WOD

Refer A Friend

Invite A Friend To Check Us Out!
25
Nov

Saturday November 26th

CrossFit

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

First posted Oct. 15, 2015

24
Nov

Friday November 25th

CrossFit

SKILLZ
EMOM 15 Minutes
1 Tempo Pause Back Squat

Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved.

Tempo/Pause: 3-seconds down, 1-second pause, stand up fast

Stimulus: Heavy
Rest: As Prescribed

WOD
10 Rounds
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″

Feel: Cardio
Pacing: Sustain

23
Nov

Thursday November 24th

HAPPY THANKSGIVING!!!

CrossFit

5 Rounds to Earn the Feast
Run 300m (gotta get a good seat at the table)
10 Box Jump Overs 36/30″ (who put obstacles on the way to dinner???)
10 Shoulder to Overhead 135/95lbs (who put something that heavy in the cabinet)
Rest 3:00

30 minute cap

Score is total working time, not including rest.

Feel: Gas
Pacing: Reach

Machine Equivalents
– Row/Ski 300m
– AAB: 0.8k
– Air Run: 240m

21
Nov

Tuesday November 22nd

CrossFit

WOD
Gymnastics Test
AMRAP 14 Minutes, Climbing the Ladder:
3 Toes to Bar*
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row

*Each round, add 3 Toes to Bar.

Feel: Gas
Pacing: Sustain

Scaled:
AMRAP 14 Minutes, Climbing the Ladder:
3 Knee Raises*
10 Double DB/KB Deadlifts 35s/25s
8/6 Calorie Row

*Each round, add 3 Knee Raises

SKILLZ
For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:
Headstand
Headstand to forward roll
Headstand to Freestanding Handstand Push ups
Sets of 2+ freestanding HSPU

Stimulus: Skill
Rest: As needed

16
Nov

Thursday November 17th

SKILLZ
Every :30 for 10:00 (20 reps)
1 Squat Snatch

Sets 1-5: all performed with a Tempo Pull
Sets 6-16: build to a heavy but perfect snatch (no tempo pull)
Sets 17-20: reduce weight and finish with 4 perfect reps

Next week we find a 1RM Snatch – use today to dial in all of the tempo work we’ve done with quality reps.

Stimulus: Technique/Heavy
Rest: As Prescribed

WOD
“Isabel”

For Time
30 Snatches 135/95lbs

Feel: Gas
Pacing: Reach

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