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

Thursday

Workout: "Helen" - 3 rounds for time.

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

Wednesday

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

Tuesday

Power clean 1-1-1-1-1-1-1 reps

Monday

15 215lbs deadlifts
200 meter 35lbs bumbell farmes walk
35lbs bumbell thrusters
200 meter run
10 65lbs front squats
400 meter run

Sunday

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Saturday and Nor Cal Recap.

Coming down the "hill" at end of the last workout at the quals.


I competed in the Northern California Crossfit Regional Qualifiers last weekend. Regions from all over the country and a couple through out the world have been competing all month for spots to the Crossfit Games. They have been taking the top 5 men and women from each region. Last weekend was the Nor Cal Quals. They put the competitors through 3 brutal workouts. I was able to do fairly well in the first two workouts and able to win the last workout, which was crazy. They awarded points for your placement in the workouts. In the end I was awarded the Second Place Medal, but more importantly a spot to the Crossfit Games in Aromas, Ca. on July 10-12. I wanted to post a link to a video off the Crossfit main page. It is a video of the Last Workout, it is about 5 minutes but pretty entertaining. Crossfit is turning into a sport for alot of people. Watch for it on ESPN in about 5 years.

Here is the Work out from the Last day.
22 deadlifts @ 315#/185#
Farmers walk with 45#/25# dumbbells to top of inner loop (hill)
22 thrusters with 45#/25# dumbbells
Farmers walk with 45#/25# dumbbells to bottom of inner loop (hill)
Run to pull-up bar and do 22 chest-to-bar pull-ups
Run to top of outer loop (hill)
22 overhead squats @ 95#/65#
Run to bottom of inner loop (hill


Here is Today's WOD from Crossfitfootball.com

6 rounds for time:
3 Reps Locked Overhead (anyway possible) 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

Post times to comments.

Beginner use 95lbs
intermediate use 135lbs.

Thursday

Team Hose Drag
3 man company
5 rounds
100ft tire drag
5 75lbs Push-press
10 20lbs Wallballs
100ft tire drag

Wednesday

Push Jerk 1-1-1-1-1-1-1 reps

Tuesday

100 sit-ups
800 meter run
100 pull-ups

Monday

21-15-9
95lbs Sumo Deadlift HP
Boxjump
35lbs Bumbell Thrusters
400 meter run (recruits up the tower)every round