Helen

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups

Post time to comments.

Advanced(RX’d):

3 RD’s of:
Run 400m
21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing)
12 x Pull-ups (strict or kipping)

Intermediate:

3 RD’s of:
Run 400m or Row 500m
12 x 44lb Kettlebell Swings (or Dumbbell Swings)
9 x Pull-ups (Jumping or Assisted)

Beginner:

3 RD’s of:
Run 200m or Row 25om
12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing)
6 x Pull-ups (Jumping or Assisted)

Sorry for the Break.

Tuesday C shift


10 Rounds for Time
5 Pull ups
10 Push Ups
15 Sit ups
20 Squats

Keep up your intesity and work on full range of motion.

Friday

Cardio Day
5k run or 8 mile bike ride

Thursday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
95lbs Hanging Cleans
Burpees

Modified
65 lbs hanging cleans

Hanging cleans you start standing upright with the bar about mid thigh.

Wednesday

5 Rounds
run 400 meters
21 Burpees
10 knee to elbows

modified
ride the bike on a high resistance for 4 minutes
if you cant do the knee to elbows, set the bench up with a decline and do 20 decline situps.

Tuesday

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Modified
use a weight that you are comfortable with and concetrate on form.

Saturday

Strength Day

Deadlift
3-3-3-3-3

modified
use a weight that you feel comfortable with dont over do it, work on form more than going heavy.

Thursday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6-...2-1
95lbs Pushpress
24" Box Jump

Modified
45lbs Pushpress
18" box jump

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

modified:
use 95lbs or just the bar.

Sunday

WOD
50 sit-ups
50 squats
50 pull-ups
50 pushpress 65lbs
50 power cleans 65lbs

Modified
jumping pull-ups or lat-pulldowns
45lbs cleans and pushpress

Saturday

WOD
3 rounds for time.

400m run
21 kettlebell swings (54lb men, 35lb women).
12 pull ups

Modified

ride bike for 4minutes at a fast pace and heavy resistance
21 KB swings 30lbs
12 jumping pull ups or lat pull downs

Friday

WOD
Tabata deadlift (135lb men, 95lb women, barbell deadlifts)
Tabata dumbbell push press (men 45lb dbs, women 25lb)
Tabata burpee

Thursday

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Modified do 30 reps of each

Sunday

WOD
As many rounds as possible in 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

Modified
do jumping pull-ups or lat pulldowns.

Thursday

WOD

150 Wallballs 20 lbs ball

Modified WOD

150 Wallballs 12 lbs ball

Wednesday

"Murph"
800 meter run
100 pull-ups
200 push-ups
300 squats
800 meter run

If you cant run Bike at a fast pace for 4 minutes, do jumping pull-ups when you fatigue.

Tuesday

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Modified WOD
21-18-15-12-9-6-3 rep rounds of:
85 pound Front squat
Sit-up
If your still working on form or have a past injury were you are limited on doing weighted squats do them without weight.
GHD is the Glute Hamstring bench that you do back extensions on. for sit-ups sit on the thigh pads and put your feet under the foot pads then lean back past parallel then return to the upright position, that is a GHD sit-up.

Monday

Do as many rounds as possible in 20 minutes
5 pull-ups
10 Push-ups
15 Squats

Sunday

RUN 5K

Saturday

Pyramid reps
1-2-3-4-5-6-7-8-9-10-9-8-7-6...2-1
Pull-ups
Box Jumps 24"

Tuesday

4 Rounds
50 Squats
400 meter run

Monday

WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast.

Saturday

POWER DAY
Cleans 3-3-3-3-3

Thursday

"FRAN"
21-15-9
95lbs Thrusters
Pull-Ups

Try It on air!

Wednesday

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Tuesday

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Thursday

WOD
"Tabata Something"
20 seconds of work with 10 second break 8 rounds, total of 4 minutes. Pick four exercises to do, lowerest score for any round is the total for that exercise add all four totals together for final score.
115lbs hanging Clean
Sit-ups
Squats
Pull-ups

Wednesday

5K Run

Sunday Cindy

Newly Promoted Engineer Jay Z aka Sean Carder


"Cindy"

As many rounds as possible in 20 minutes.

5 pull ups
10 push ups
15 squats

Post number of rounds completed to comments.

Cindy is benchmark Workout. A benchmark is a WOD in which we will come back to time to time to gauge or progress. The goal for cindy is to get more rounds than you did last time. If this is your first time doing Cindy, just get some. And next time we will go for a new record.

Thursday

Power Day
Snatch 3-3-3-3-3

Wednesday

WOD
150 Wallbals on air!

Tuesday

HERO WOD
"BURTON"
20 minute continous time complete as many rounds as possible.
5 Clean & Jerks 95lbs
5 Burpees
200 ft. Sprint

Recruits
20 1 Recruit & D-Roe
18 3
17 3

Saturday

Strenth Day
Snatch

3-3-3-3

FRIDAY

WOD
4 Rounds
15 95lbs Cleans
20 decline situps on bench w/25lbs

Thursday

"FRAN"

21-15-9
95lbs Thrusters
Pull-ups
Recruits times
3:45
4:15
4:50

Which Workout is Better?

CROSSFIT BODY (lean and Mean)

GLOBAL GYM body (big and bulky)

YOU MAKE THE CALL!!!!!!!!!!!!

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Tuesday

4 Rounds
Wallball throw & chase 400meters
400 meter 35lbs farmers carry
Apartment pack carry 4th floor two laps.

Sunday

Showing Depolo todays WOD
5K run

Firday. Get Some

Get ready for the games.
5 rounds for time:

15 Power Cleans @ 115#/75#
15 Push Presses @ 115#/75#
Run 400m

Scale down to 95# if begginner

Top recruit times
16:29
17:45
18:45
I think?

Thursday

WOD
Team Murph
800 meter run
100 pull-ups one team member at a time
200 push-ups two members at a time
300 squats all three at the same time
800 meter run
must finish as a team.
three man companies, can not start next exercise until all members are finished.
old recruits times week two
17:33
17:55
18:24
Todays times week 10
14:10
14:13
14:55

Wednesday 5/27

West county needs some love too.


Hey Big picnic through Local 1230 this Saturday. Starts at 12 at Pleasant Hill Park. Call Chris Leimpeter if interested.

WOD.

5 rounds for time:
25 Sumo Deadlift High Pull @ 75#
25 Push-Ups
25 Kettle Bell Swings @ 53#
25 Sit-Ups

Remember you can look up unfamiliar exercises in the tab on the left under Demos.

Tuesday

5 Rounds
10 Deadlifts 245lbs
10 Knee to Elbows
15 Wallballs 20lbs

Friday

"Con Fire Catering"

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday

800 meter run
then 4 rounds of
5 manmakers 35lbs bumbells
10 Pull-ups
20 sit-ups
finish with 800 meter run
recruit times
14:10
14:55
15:12

Tuesday

ON AIR
100ft tire drag
21-15-9 reps
65lbs Thrusters
35lbs KB Swings
100ft tire drag

times air
4:11 1600
4:21 2000 started with 3500
4:51 1600

Sunday

5K Run

Saturday

21-15-9

225lb Deadlift
Push-ups

Friday

"Fran"
21-15-9
95lbs Thrusters
Pull-ups