CrossFit Willow Glen

Back Squat - 3 Singles at 90% then:

30-24-18-12 Half Moons
25-20-15-10 KB Swing
12-10-8-6 One-Arm KB Thruster

3 Rounds for Time:

15 OHS
15 Pullups
15 Split Jerk
15 K2E
15 Hang Clean
15 Superman
Rx: 95#/63#

Happy Halloween!!!

Today’s WOD:

Tabata

8 rounds of each for 20 seconds of work and 10 seconds of rest:

Jumping Pullups
Situps
Wall Balls
Kettle Bell Swings - Russian

It’s official!!!  WE ARE MOVING!!!! 

New gym is located at 1701 Little Orchard St. (actual entrance on Bernard).  It is 5,000 square feet (current is 1100) and has two brand new bathrooms, 2 changing rooms, and tons of wide open space to run, lift, jump, climb, etc….It is AMAZING!

You have all been amazingly patient when some class sizes get a bit larger than is optimal - thank you!!! 

If you are around we could use some help on Nov. 26th/27th to move the equipment - first WOD in gym will be Nov. 27th at 4pm with BBQ immediately following!

Today’s WOD:

Back Squat 3x3 @ 85%

then

12,10,8,6 Double Push-up Burpees
12,10,8,6 Thrusters (45#/33#)
Do 50 Mountain Climbers after each set of Burpees/Thrusters (4x50 total)

Today’s WOD:

Split Jerk - Heavy Single

We had a great time at Pt. Reyes this last weekend!  Next trip will be to the snow!!!  Unless you have any other suggestions!!!  Post to comments!

Beach 100 yards from our campsite!!
 

Cathy - after climbing the cliff to get to the top of the waterfalls!!!!  You rock!
 

Zack and Steve were our “fire boys”!!!  Great fires on the beach each night!

Today’s WOD:

On the minute for 16 minutes:

Jump Rope
Pushups
Squats
Plank

Back Squats - up to a heavy triple (take a minimum of 5 sets to get there)

Then

AMRAP in 10 Minutes of:

10 1-Arm DB Snatch (5 each side)
10 Russian Lunge w/ DB
5 Pullups

Today’s WOD:

“Nancy”

Run 400M
15 Overhead Squats (95#/63#)
x5

On the minute do the following for 15 minutes:

5 Cleans (95#/73#)
Use remainder of the minute to do as many burpees as possible
Post total burpees completed in 15 minutes

Today’s WOD:

Max Deadlift!!!

If you are over 40 and this is a great new blog:  http://www.foreverathletes.com

Pass it on!!!

http://www.youtube.com/watch?v=folIky4brRo&feature=channel_video_title&utm_source=%22UNopens%22+CrossFit+Affiliates&utm_campaign=c1bdd3221b-UNopens+resend+CrossFit+Promo+Video&utm_medium=email

Anyone interested in joining me for Jujitsu classes on Tuesday & Thursday from 12-1:30?  I really feel strongly that everyone, and especially women, should be capable of defending themselves on the ground - plus it’s a great workout!  If you are interested talk to me ASAP.  The fee is $100 per month for 2x per week. 

For more information on the instructor go to http://www.gloglobjj.com

Today’s WOD:

Back Squat 4x6

then

30-24-18-12 1-Arm KB Swing
12-10-8-6 Sandbag Zercher Squat
100M (200M) Run w/ Sandbag
4x

16 DB Power Snatch (8/side) 45#/25#
24 KB Cross Chop 53#/35#
32 Mountain Climbers
x4

Row 500M
x3

Rest as much as needed between - these should be all out efforts!!!!

Today’s WOD:

AMRAP in 15 Minutes:

10 Half Moons (15#/10#)
20 Box Jumps (20”/18”)
30 KB Swings (53#/35#)

Today’s WOD:

100 Thrusters (65#/43#)
then

1,2,3…10 Situps
10,9,8…1 Pushups

For Time