Sunday, August 25, 2013

8/26/13
















Strength.

Back Squat
2 x 8 - 70%
2 x 6 - 75%

Conditioning.

"2X"

2 Rounds for time
600 Meter run
30 Wall balls
15 Toes 2 bar

Thursday, August 22, 2013

8/22/13

Jacob Making the Bar float.



Strength.

5 Sets

3 Hang cleans + 1 Jerk

Conditioning.

"Head Rush"

For time
10 HSPU
50 Double Unders
8 HSPU
40 Double Unders
6 HSPU
30 Double Unders
4 HSPU
20 Double Unders
2 HSPU
10 Double Unders



8/22/13

Jake.



Strength.

DB Bench Press
3 x 15

Conditioning.

"Captain"

3 Rounds for time
10 Burpee Pull-ups 
15 Front Squats - 135/95
20 Box jumps - 24/20











Wednesday, August 21, 2013

8/21/13






Strength.

Deadlift
5 - 60%
5 - 70%
5 - 80%

Conditioning.

"Big Deal"

30-20-10
Wall Balls - 25/15
DB Snatches - 70/40













Tuesday, August 20, 2013

8/20/13

Louie, Richie, Tony.




Strength.

Push Press
3 x 5 - H.A.P

Conditioning.

"Tension"

AMRAP 12 Minutes
5 Thrusters - 95/65
7 HPC - 95/65
10 SDHP - 95/65

*Compare to 2/28/13














Monday, August 19, 2013

8/19/13

Ellen and Crystal.


Strength.



Front Squat
3 x 5 - H.A.P

Conditioning.

"Acid"

3 Rounds for time
400 Meter run
21 Burpees
 

Friday, August 16, 2013

8/16/13

Erian, pulls 500.


Strength.

20 Minutes to est. 1rm Clean and jerk






Conditioning.

"Karen"

150 Wall Balls for time







Tuesday, August 13, 2013

8/14/13







Strength.

20 Minutes to establish a 1rm Deadlift

Conditioning.

"NorCal Regional Test"

AMRAP 4 Minutes
40 DB Thrusters 35/20
Max Double unders with remainder of time
 















Sunday, August 11, 2013

8/11/13

Michael.




Strength.

20 Minutes to est. 1rm Back squat

Conditioning.

"Island fever Part 1."

AMRAP 5 Minutes.
10 DB Snatches - 70/50
200 Meter run














Thursday, August 8, 2013

8/9/13







Strength.

5 Sets

1 Hang clean + 1 Jerk

Conditioning.

"Nut Cracker"
AMRAP 12 Minutes.

30 Double unders
10 Burpees









8/8/13

Rosa.





Strength.

Bench Press
2 x 5 - 80%
2 x 3 - 90%

Conditioning.

"Renagade"

For time
50 Power cleans - 95/65
50 Front squats - 95/65
50 Push presses - 95/65










Tuesday, August 6, 2013

8/7/13

Rene. 






Strength.

Deadlift
5  - 80%
4 - 85%
3 - 90%

Conditioning.

"Slapper"

5 Rounds for time
10 SDHP - 95/75
10 Box jumps - 24/20

*Compare to 5/15/13









Monday, August 5, 2013

8/6/13

Natalie rockin a cool shirt.




Strength.
Seated barbell press
3 x 5

Conditioning.

"Baggage"

AMRAP 15 Miutes.
7 Wall balls - 20/15
200 Meter run
*Add 7 WB every round




















8/5/13

Ana, OH walking lunges.




Strength.

20 Rep Back Squat
add 5lbs from last week.

Conditioning.

"Hangman"

3 Rounds for time
10 Hang power snatch - 95/65
15 Pull ups
20 Lateral Bar hops













Thursday, August 1, 2013

8/2/13

Jen.






Strength.

5 Sets
3 Position clean + 1 Jerk

Conditioning.

"Treasure Chest"

10-8-6-4-2 
Hang Cleans - 135/95
50-40-30-20-10
Sit ups














8/1/13














Strength.
Bench Press

3x8 - 75%

Conditioning.

"Blacktop"

10 push ups
10 seated DB presses
30 Double unders 
20 push ups
20 seated DB presses
60 Double unders
30 push ups
30 seated DB presses
90 Double unders

Wednesday, July 31, 2013

7/31/13

Age is happy when the baby or barbell is in her hand... Or both.




Strength.

Deadlift
3 x 10 - 70%

Conditioning.

"Kangaroo"

For time
400 Meter run
21 Burpee box jumps - 24/20
400 Meter run
15 Burpee box jumps - 24/20
400 Meter run
9 Burpee box jumps - 24/20

Compare to 4/17/13*



















Monday, July 29, 2013

7/30/13





Strength.

5 Sets
1 Push press + 1 Push jerk + 1 Jerk

Conditioning.

"Coast"

AMRAP 10 Minutes
10 Goblet squats - 53/35
20 KB Swings - 53/35
10-20-30 Meter shuttle sprint
 










Thursday, July 25, 2013

7/24/13












Shawna.


Strength.

Bench Press
3 x 10 - 70%

Conditioning.

"Katie"

In 6 Min. 800 meter run
In 5 Min. 600 meter run
In 4 Min. 400 Meter run
In 3 Min. 200 Meter run
Sprint 100 Meter run

Tuesday, July 23, 2013

7/24/13

The Animal & Crystal


Strength.

20 Minutes to establish a 5rm Deadlift

Conditioning.

"MO"

3 Rounds for time
20 KB Swings - 53/35
20 Jumping Lunges
20 Meter Bear Crawl
 















Monday, July 22, 2013

7/23/13







Strength.

A) 3 x 8 Seated DB Press
B) 3 x 5 Pendlay Rows

Conditioning.

"Showtime"
15-12-9-6-3
S2O (C) 145/105 (F) 115/75
T2B 















Sunday, July 21, 2013

7/22/13

Becky DB Bench





Strength.

20 Rep back squat
add 5lbs from last week

Conditioning.

"Body Armor #2"

35-25-15
HPC - 95/65
HR Push ups








Thursday, July 18, 2013

7/19/13






Strength.

5 Sets

1 Power clean + 1 Hang clean + 1 Push Jerk + 1 Jerk

Conditioning.

"Iron Mile"

(C) For time
1 Mile Run 
 50 Burpees

(F) 1000 meter run
30 Burpees










7/18/13

New BS&C gym bags are getting ordered, GET ONE.



Strength.

DB Bench Press
3 x 15

Conditioning.

"Shock Treatment"

AMRAP 12 Minutes

100 Wall Balls - 20/15
200 Double unders
50 Wall Balls - 20/15
100 Double unders 




Wednesday, July 17, 2013

7/17/13






Strength.

Deadlift
4 x 3 - 80%

Conditioning.

"Region"

4 Rounds for time

10 DB Snatches  - (F) 50/30 (C) 70/50
200ft. Sprint











Tuesday, July 16, 2013

7/16/13

Congratulations to our SBS challenge winner, Adrian Barajas! 




Strength.

Push Press

5 x 3

Conditioning.

"7 Up"

7 Rounds for time.
7 SDHP - 75/55
7 Ring Dips






Monday, July 15, 2013

7/15/13

E



Strength.

20 Rep squat
Add 5lbs from last week

Conditioning.

"Stinger"

5 Rounds for time
50ft. OH Walking lunges - 45#
 21 Burpees









Friday, July 12, 2013

7/12/13

April 






Strength.

5 Sets

2 Power cleans + 2 Front Squats + 2 Jerks


Conditioning.

"Grace"

30 C&J For time
135/95

 











Thursday, July 11, 2013

7/11/13

Tate S2O.




Strength.

Bench Press
3 x 8 - 75%

Conditioning.

"Slider"

21-15-9

Wall Ball - 25/15
KB Swings - 53/35
Ring Dips










Wednesday, July 10, 2013

7/10/13

Julio and Ellen, 2013 Opens WOD


 Strength.

Deadlift
3 x 5 - 80%

Conditioning.

"Run and Gun"

For time
1000 Meter run
40 Power snatches - 95/65
30 T2B
20 OH Squats

*15 Minute time cap






 

Sunday, July 7, 2013

7/8/13





Strength.

20 Rep Back Squat
Add 5lbs from last week.

Conditioning.

 "Motorboat"

 AMRAP 11 Minutes.
50 Double unders
7 Burpees
50 Double unders
14 Burpees...

Burpees increase by 7 each time.

*Compare to 3/4/13
 

Wednesday, July 3, 2013

7/3/13






Strength.

Deadlift
3 x 8 - 75%

Conditioning.

"Sin-D"

AMRAP 10 Minutes
5 Pull ups
10 Push ups
15 Box jumps - 24/20







Tuesday, July 2, 2013

7/2/13

Yusaf meets Fran.


Strength.

Seated DB Press
3 x 8

Conditioning.

"Bulls Eye"

21-18-15-12-9-6-3
SDHP - 75/55
Push Press - 75/55



Monday, July 1, 2013

7/1/13





Strength.
20 Rep Back Squat
Add 5lbs from last week

Conditioning.

"Annie"
50-40-30-20-10
Double unders
Sit ups