“Tabata Partner” Teams of two complete three couplets: 1) 70 Weighted Walking Lunges (45/33) & 140 Speed Skips 2) 60 Kettlebell Swings (55/35) & 60 Sit-up Slammers (14/8) 3) 50 Calories Rowed & 50 Burpees   Exercises are performed Tabata style, 20 seconds of work/10 seconds of rest. Once one couplet is complete, move on...Read More

Rest Day         CFE WOD: Choose a sport: Run: 3 x 1 mile, rest equal to run time Row: 3 x 2000m, rest equal to row time Bike: 3 x 3 miles, rest equal to bike time Swim: 3 x 400m, rest equal to swim time     Post sport and time to...Read More

“Kelly”   Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20@10’/14@9′)   5 rounds for time     Post time to comments Compare to 09 NOV 11Read More

Main WOD: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Knees-2-Elbows 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Knees-2-Elbows 10 Double Unders 5 Toes-2-Bar   For Time     Post time to comments         CFE WOD: Choose a sport: Run, Row, Bike or Swim   20 x 30 sec...Read More

“The Odd WOD”   Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar     Post number of completed rounds and extra reps to comments Compare to 20 JUL 12     Weekly Form Focus: Push PressRead More

Reminder: There are no classes at the gym Saturday. Class is being held at Turkey Mountain Urban Wilderness Area. Tough Mudder Practice: 3-hour Endurance Training Meet at Turkey Mountain at 0645. At 0700, we will be running, walking, jumping, climbing, etc until 0900. At that time, we will meet the class in the parking lot...Read More

Coaches Prep Course at NorCal CrossFit   With a partner*, complete as many rounds as possible in 20 minutes of: 5 Chest-2-Bar Pull-ups 5 GHD Sit-ups 10 Pistols 10 Weighted Walking Lunges (45/25) 200m Run   …after WOD is complete, rest 5 min   Now pair up with another partner group and perform: Max meters rowed in...Read More

Rest Day         CFE WOD: Choose a sport: Run: 8 x 200m, rest 3 min Row: 8 x 250m, rest 3 min Bike: 8 x 600m, rest 3 min Swim: 8 x 50m/yd, rest 3 min     Post sport and sprint time to commentsRead More

Run 400m 5 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Row 500m 3 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Run 400m 1 round of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions   For Time     Post time to...Read More

Me with Jason Khalipa and Chris Spealler at the Coaches Prep Course Main WOD: For Quality: 100 Ball Cleans (20/14)   Post experience to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 3 min, rest 2 min, 2 min, rest 1 min; 1 min, rest 30 sec;...Read More