Tuesday, March 31, 2009

C Shift


reps 21-15-9
Thrusters 95 lbs

Thrusters 65 lbs
jumping pull-ups

Day 6

Today we intoduced them to the kipping pullup and ran them in the tower. For the rest of you here is the WOD.

start with one pull-up for the first minute.
the second minute do two, then the third minute do three, the fouth do four and so on, until you can no longer do the total amount of pull-ups in the one minute time period.

Monday, March 30, 2009

Day 5

recruits lbs / instructors lbs
Pushpress 65 lbs / 95lbs
KB swing 35 lbs / 55lbs
Box jump 24" / 24"
Sprint 100 feet / 100 feet

top recruits time
Instructors Times
D-Roe 8:41
Roach 9:52
Casey 11:10

Sunday, March 29, 2009

B Shift


For time:
150 Wallball shots, 20 pound ball

Friday, March 27, 2009

A Shift

5K run

C- Shift RIP The OPD Officers

Today is the funeral for the 4 Oakland Police Department Officers that where killed. Our thought and prayers are with the families of the officers and the Entire Oakland Police Department. We know all to well what it is like to lose loved ones. Lets workout extra hard today in remembrance of the fallen officers.

4th day of Academy


21 95 lbs Deadlift
21 Burpees
400 Meter run

15 95 lbs Deadlift
15 Burpees
400 Meter run

9 95 lbs Deadlift
9 Burpees
400 Meter run

Make sure to keep good form on Deadlift. Especially in later rounds.

Get some for the OPD

Thursday, March 26, 2009

A Shift

6 Rounds
95 lbs Power clean/jerk for one minute
Burpees for one minute
rest one minute
Keep track of your reps for total work

45lbs power clean/jerk one minute
burpees one minute
rest one minute

Wednesday, March 25, 2009

Day 2

second day of the Acadamy and they are all still with us!
8 rounds of each exercise
20 seconds of work
10 second rest
1 minute rest before you move on to the next exercise
take the least reps completed from each exercise add them together thats your score.

Tuesday, March 24, 2009

B Shift "Academy's first day of pt.

Today was the Academy's first morning of physical fitness training. This morning we had a small introduction to Crossfit and went over the moves of the particular WOD(Workout Of the Day). Today's workout was

1 Round for time of

400 meter run
10 Pull Ups (Sub Jumping Pull ups)
20 Push Ups
30 Sit Ups
40 Squats

We Spent extra time working on our squat form. A large number of Crossfit and natural movements revolve around the squat. And it is vitally important. Watch the video to get a quick refresher on the key points of the squat. Form is paramount with Crossfit training. Start with Great Form, then Consistency, Then we will ramp up intensity. Form, Constancy, Intensity. That is always the order we will abid by. And this will be evident in the upcoming workouts for the next couple weeks. They will be lighter workouts focusing on Form and range of Motion, until we get the new Academy up to speed, then we will ramp it back up.

If you have been following the site and interested today would be a great day to try your first WOD.

Today's WOD.

400 meter run
10 Pull Ups (Sub Jumping Pull ups)
20 Push Ups
30 Sit Ups
40 Squats
Beginners do 1 round
Intermediate do 2 rounds
Advanced do 3 rounds.

Times for the Academy's first Newbie.

Post Times and number of rounds to comments.

Sunday, March 22, 2009

B Shift


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds

Saturday, March 21, 2009

A Shift

Do a good warm-up
(sit-ups, push-ups, and practic a few 45lbs Cleans)

Thursday, March 19, 2009

A Shift

Tabata something Else
32 consecutive Tabata intervals
(20seconds of work followed by 10seconds of rest)
8 of each
squats (no weight)
Score total reps for all rounds
If your not sure how this WOD runs click the demos on the rights tool bar and you can find it in The "Girls" /Named WOD

Wednesday, March 18, 2009

C Shift


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

1mile run
30 pull-ups
100 sit-ups
200 squats
1 mile run

Monday, March 16, 2009


400M run
21 kb swings 16/24kg
12 pull ups

Sub dumbbell swings for kettle bell swings.
Advanced 55lbs.
Intermediate 45
Beginner 35

Sunday, March 15, 2009

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents(20 pullups)

115 lbs Hang squat clean, 9 reps
rope climb 2 ascents(15 pullups)

95 lbs hang squat clean, 9 reps
rope climb 1 ascent (10 pullups or 15 jumping pullups)

Friday, March 13, 2009

C Shift

4 Rounds

for those of you with tires at your stations

Tire pull 100 ft. or sprint 200 ft.

30 wallballs 20lbs (advanced)
30 wallballs 14lbs (intermediate)
20 wallballs 14lbs (beginers)
10-9-8-7-6-5-4-3-2-1 reps for time:
Kettlebell Swings, 53 pounds

Post time to comments.


10-9-8-7-6-5-4-3-2-1 reps for time:
KB Swings, 53# (24kg)


8-7-6-5-4-3-2-1 reps for time:
KB Swings, 44# (20kg)


5-4-3-2-1 reps for time:
KB Swings, 35# (12kg)

Todays WOD starts at 10 reps of each exercise, then 9 reps of each, then 8 reps, etc. On the KB swings, watch the video and make sure you keep heels down, drive with the hips, keeping arms fully extended and finishing overhead(or slightly in front). Sub dumbell swings for a KB if you don’t have them. As for the burpees, just remember, chest to the floor, feet have to leave the ground at the end.

Wednesday, March 11, 2009

A Shift. 3/11/09

As many Rounds as Possible in 20 minutes of:


14 Sumo Deadlift High Pull (55lbs /75 lbs)


Advanced use 75 lbs.
Intermediate use 55 lbs.
Begginer use 45 lbs. (the bar)
Workout: Thrusters/Double-Unders

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.


135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders


95 lb Thruster, 10 reps
50 Double-unders (or 200 singles)
95 lb Thruster, 8 reps
40 Double-unders (or 160 singles)
95 lb Thruster, 6 reps
30 Double-unders (or 120 singles)
95 lb Thruster, 4 reps
20 Double-unders (or 80 singles)
95 lb Thruster, 2 reps
10 Double-unders (or 40 singles)


65 lb Thruster, 10 reps
20 Double-unders (or 80 singles)
65 lb Thruster, 6 reps
15 Double-unders (or 60 singles)
65 lb Thruster, 4 reps
10 Double-unders (or 40 singles)
65 lb Thruster, 2 reps
5 Double-unders (or 20 singles)

Count double under attempts if you cannot do double unders (if you can do them, ONLY count the ones that you make). The best way I have found to help people learn is to develop a rhythm of 1 single, to 1 double under. Then try and link DU’s.

Here’s a video of Speal & Dutch (two of CF’s finest) doing this WOD. Compare to Crossfit.com 5/31/2008

Tuesday, March 10, 2009

A shift

Complete five rounds for time of:

5 push press (M:185#/W:100#)
10 burpees

Scale weight to a useable but heavy push press. 135lbs is a good number for intermidiate 95 for begginers

Saturday, March 7, 2009

C Shift

Do as many rounds as possible in 20 minutes.
10 deadlifts body weight or 135lbs for newbees
10 sit-ups
5 pull-ups

Friday, March 6, 2009

B shift


1000 meter row, Sub 1/2 mile run
45 pound Thruster, 50 reps
30 pull-ups

The Training Division just approved a small order of Crossfit equipment for the new recruit Academy. We will be posting the same workouts we have the new Recruits doing, so that you and your crew can follow along and try some of the WOD they are doing. We will also try and post their times up so you can get a reference on how you are doing compared to the new guys.

Thursday, March 5, 2009

C shift


50-40-30-20 and10 rep rounds of:
Double-unders (jumping rope w/the rope making 2 revolutions on one jump)

Wednesday, March 4, 2009

B Shift 3/4/2009


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
10 Pull-ups (Do jumping pull-ups if you cant do all of them)
20 Push-ups
30 Sit-ups
40 Squats

Tuesday, March 3, 2009

A shift

Start with one pullup for the first minute, then the next minute do 2, then the next minute do three, and so on until you can no longer do the amount of pullups that you need to do in the 1 minute time limit.

Monday, March 2, 2009

Sunday, March 1, 2009

A Shift


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Flip a power block over and grab handles on bottom to use as kettlebell

Watch video in demo link to learn Kettlebell swings.

Advanced use 55 lbs
Intermediate 40 lbs
Beginner 30 lbs