Workout Of the Day (Wednesday September 21 2011)
| Technical: | 5 x 3 Front Squats |
|---|---|
| For Time: | 21, 15, 9 of:DB Cleans (50/35)
Box Jumps (30″/24″) DB Push Press (50/35) |
| Stabilization: | 50 Toes to Bar |
| Details: | Post thoughts to comments |
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Thank you!
Workout Of the Day (Tuesday September 20 2011)
| Technical: | 3, 2, 1, 1, 1 of Push Press |
|---|---|
| For Time: | “The Chief”Perform Five Rounds of Three Minute Work Periods Followed by a One Minute Rest Period of:
3 Power Cleans (135/95) 6 Push Ups 9 Air Squats |
| Stabilization: | 5 x 20 Seated Hot Potato |
| Details: | Post thoughts to comments |
Workout Of the Day (Monday September 19 2011)
| Technical: | 5 x 4 Back Squat |
|---|---|
| For Time: | Five Rounds of:5 Thrusters (135/95)
10 Bar Facing Burpees 300 m Run |
| Stabilization: | 3 x 3 x 2 Turkish Get-Ups |
| Details: | Today is the day to register for the “Fall Strength Challenge”in Oroville for November 19th. This venue is awesome, 5 WODs in one afternoon with wicked programming. Talk to me if you are on the fence. If you consistently go “Rx” for my programming, you should be ready.
Post thoughts to comments |
Workout Of the Day (Sunday September 18 2011)
| Technical: | 4 x 4 Power Snatch2 x 30 Wall Ball |
|---|---|
| For Time: | Teams of two:40 Snatch
80 Burpee Over Bar 200 Double Unders 2000 m Row |
| Stabilization: | Partner Situps with MB- 3 x 20 |
| Details: | Post thoughts to comments |
Workout Of the Day (Saturday September 17 2011)
| Technical: | 80 KB Snatches |
|---|---|
| For Time: | Teams of Three:
600 m Prowler Push/Pull 200 Ball Slams 300 m OH Walking Lunges |
| Details: | Great week of training this past week. We did learn a couple lessons though, hydration is key as well as coming in with food in your system! Food is fuel, fuel up! |
Workout Of the Day (Friday September 16 2011)
| Technical: | 4 x 5 Snatch Press to OHS
3 x 20 Ball Slams |
|---|---|
| For Time: | Four Rounds of:
400 m Run 30 Plyo Pushups |
| Stabilization: | 100 Air Disc Squats |
| Details: | Good week of hard training, let’s finish it strong today!
Post thoughts to comments |
Workout Of the Day (Thursday September 15 2011)
| Technical: | Burgener Warm -Up
4 x 5 Zots Press |
|---|---|
| For Time: | 21, 15, 9 of:
Single Arm DB Power Snatch (50/35) 2:1 Wall Ball |
| Stabilization: | EMOM 30 Situps for 4 min |
| Details: | Great job yesterday! Brutal, but you survived! Today is a quick leg/lung burner, get after it!
Post thoughts to comments |
Team WOD of today’s RCF WOD, nice video to watch!
Today’s WOD was also a team WOD we did, the rep scheme was slightly more since there were four team members. It’s the second WOD of the video.
Workout Of the Day (Wednesday September 14 2011)
| Technical: | 5 x 4 Power Snatch |
|---|---|
| For Time: | 100 Pullups100 KB Swings (53/35)
100 Double Unders 100 OHS (95/65)
CFL: Three Rounds of 20 of: Pullups KB Swings Double Unders OHS |
| Stabilization: | 20 Partial Turkish Get-Ups |
| Details: | This is one of the Regional WODs from the 2011 CrossFit Games… Compare results at http://games.crossfit.com/regions/northern-california/leaderboardfor Northern California Region.
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