C Shift

"Fran"

reps 21-15-9
Thrusters 95 lbs
pull-up

beginers
21-15-9
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.

Day 5

reps
10-9-8-7-6-5-4-3-2-1
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
10:12
10:34
11:21
Instructors Times
D-Roe 8:41
Roach 9:52
Casey 11:10

B Shift

"Karen"

For time:
150 Wallball shots, 20 pound ball

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

WOD.

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

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

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

Day 2

TABATA THIS
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
pull-ups
push-ups
situps
squats
take the least reps completed from each exercise add them together thats your score.

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

"Newbie"
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.

"Newbie"
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.

B Shift

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds