1 Apr

Rest Days / make up a WOD that you missed this week

30 March

Daily Warm Up 

Skill: snatch 1-1-1-1-1

WOD: CF Open 11.2

15 min AMRAP of:
-9 Dead lifts 135/85
-12 Push-ups
-15 Box jumps

29 Mar

Daily Warm up plus
2 rounds of
-20 sit ups
-20 walking lunges

WOD:
21-15-9-3
-kettle bell swings
-front squats
-bar facing burpees

28 Mar

Daily Warm up

Skill:
Air squats

WOD:
5 rounds of
-90 double unders or 150 single jump ropes
-200 meter run

27 Mar

Daily Warm up plus
2 rounds of
-200 meter run
-30 jumping jacks

Skill:
Air squat

WOD:
10 min AMRAP
-10 slam balls
-10 air squats
-10 ab mat sit ups
-40 meter sprint

26 Mar

Daily Warm up

Skill:
5 min of jump rope work

WOD:
"Grace"
30 ground to over head (115/85)

24 & 25 Mar

Rest Days or make up a WOD that you missed this week!

23 Mar

Daily warm up

Skill:
Athletes choose (20 min)

WOD:
6 rounds of
-400 meter run
-90 sec rest

* non runners row 600 meters

22 Mar

Daily Warm up

Skill:
Athletes choose

WOD:
Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

21 Mar

Daily Warm Up

Skill:
Knees to elbows
Work on doing multiple reps

WOD:
5 rounds of
-10 Push press (95/55)
-10 burpees

20 Mar

Daily Warm up plus
3 rounds of
-200 meter run
-30 jumping jacks
-20 sit ups

WOD
"The Goat"
Take 30 min and work on what you really suck at. Start with just one rep and make up you own work out. Have fun with it!

19 Mar

Daily Warm up

Skill:
Press 3-3-3-3-3

WOD
For time 21-15-9
-box jumps (24/20)
-KB swings (45/25)
-jumping jacks

* again Juan and Raphael will not be in this week to coach the 1130 & 1730 classes. Continue to kick ass guys see you next Monday.

17 & 18 Mar

Rest Days or Make up a WOD that you missed this week

*Juan will not be in this week, I will be on vacation till Monday 26 March

16 Mar

Daily Warm Up

Skill:
Squat Clean 3-3-3-3-3

WOD:
5 rounds of
-400 meter run

-10 Dead Lift High Pulls

15 Mar

Daily warm up

WOD
Men
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

Women
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

*if you need to scale double unders do 270 single unders
*if you need to scale muscle up do (1)push up (1)pull up for ever one muscle up

14 Mar

Daily Warm Up

Skill:  5 min of double unders/ singles

WOD:

“Tabata something”

-push ups

-squats

-pull ups

-Sit ups

-MTN climbers

13 Mar

Daily Warm Up Plus
3 rounds of
-5 box jumps
-10 push ups
-15 sit ups

WOD
Run 1 Mile for time

12 Mar

Daily Warm up plus
2 rounds of
-200 meter run
-30 jumping jacks
-20 an mat sit ups

Skill:
Toes to bar

WOD
Back Squats
3-3-3-3-3

Juan will not be in this Monday and Wednesday at 1130 due to training exercise.

10 &11 Mar

Rest Days or make up a WOD that you missed this week!

9 Mar

Daily Warm Up

Skill: athletes choice

WOD:

10-9-8-7-6-5-4-3-2-1

-burpees

Every 2^nd min stop and run 400m

8 Mar

Daily Warm Up Plus
2 rounds of
-200 meter run
-30 Jumping Jacks

WOD:
Crossfit Open WOD 12.3
Complete as many rounds in 18 min
-15 box jumps (24"M/20"F)
-12 push press (115lbsM/75 lbs F)
-9 toes to bar


MEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

WOMEN
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

7 Mar

Daily Warm Up

Skill:
Dead Lift High Pulls 3-3-3-3-3

WOD:
"Kelly +2" (in Teams of 2)
5 rounds of
-400 meter run
-30 box jumps
-30 wall balls
* each team will run together and preform the required number of reps each.
team mate can work at the same time but can not move to next exercise until both have complete the same exercise.

6 Mar

Daily Warm Up  plus
2 rounds of
-10 air squats
-10 burpee broad jump
-10 kb swings

WOD:
12 min AMRAP
-10 over head squats (75/45)
-15 Kettlebell Swings
-20 double unders/60 single unders
*CF Merced 28 Feb WOD

5 Mar

Daily Warm Up

Skill:
Over Head Squat 1-1-1-1-1

WOD:
"Griff"
3 rounds of
-800 meter run
-400 meter run backwards
* there will be no coach during the 6am class due to work requirements.

3&4 Mar

Rest days

2 Mar

Daily Warm Up

Skill: weighted Pull ups 3-3-3-3-3-3 

WOD:
10 Min AMRAP
-15 Clean and Jerks 75lbs/55lbs
-30 Double Unders/90 singles unders