C Shift 2/28/2009

4 Rounds

Run 800 meters
20 Box Jumps on a 20" platform (tailboard or weight bench)

A Shift 2/27/09

As many rounds as possible in 20 minutes
5 pull ups
5 burpees
10 wall balls 25# or 12#

B shift

5 Rounds

15 Pullups

15 Overhead Squats 65/95

15 Burpees

C Shift

5 rounds for time


5 275 lbs deadlift
10 burpees


Scale weight to your own needs. Begginer use 95 or 135 intermediate use 185 or 225


Watch videos above to check form

B Shift 2/23/09 "Test Yourself"

"Newbe"
400 meter run
10 pull ups
20 push ups
30 sit ups
40 squats

This is the test you take at the Crossfit gyms to see your conditioning.
Post your times in comments.

A shift

5 Rounds

20 Pull ups (jumping pull ups are ok just do the reps)
30 Push ups
40 Sit ups
50 Squats

02/21 B shift

"Number 2"

This is the second workout that I put people through at Diablo Crossfit.

As Many Rounds As Possible (AMRAP)

10 Wallballs 20 lbs advanced or 14 beginner
10 Sumo Deadlift High Pull (95 lbs advanced 55 beginner
10 Ring Pushups (Sub Regular pushups if no rings)
10 Double Unders

Post Rounds to Comments.

2/20/2009 Friday

"FRAN"

21 Thrusters 95lbs
21 pull ups

15 Thrusters
15 pull ups

9 Thrusters
9 Pull ups

Go into the demo link and look up the Fran WOD if you dont know how to do a thruster. You can adjust the amout of weight to make sure you have propper form. If you can not do the Rx amount of pull ups do jumping pull ups to get the full reps in.

2/19 C Shift

21 Dumb Bell bench press
21 Squats
400m run
15 Dumb Bell bench press ( add weight)
15 Squats
400m run
9 Dumb Bell bench press ( add again!)
9 Squats
400M run

Weight on bench press should be heavy but enough to do in one set.
Squats should be bellow parallel
and Runs can be on a treadmill or a 1/4 mile coarse around the your station.

02/18 A shift

Remeber why we train hard.
Train Hard,
Work Hard,
Stay Safe

Quint 1 cutting a hole

"Lucky Number 7"
7 Rounds
7 reps of each


Wall Balls 14/20lb
Pullups(14 Jumping)

Burpees