Tue May 10, 2016
1. TESTING for ONE-REP MAX lifts begins week of May 9th. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Power Clean + Overhead – 68% x 3, 73% x 2, 78% x 1
***Part A is just a warm-up for the testing in part B
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. Jerk (from rack) – 15 minutes to find 1 RM
***First of a series of tests for the “Members Only PR Board.”
***Coaches, please record all numbers so we can tally up and create leaderboard
C. Complete each exercise in succession with NO REST:
AMRAP 3 min – Box Jump overs (24/20’’)
AMRAP 3 min – Pull-ups (ADV CTB)
AMRAP 3 min – Abmat Sit-ups (ADV GHD)
***Score is TOTAL REPS
Mon May 9, 2016
1. TESTING for ONE-REP MAX lifts begins this week (Tue 5/10). We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Full Snatch – 91% x 2, 94% x 1, 97% x 1
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 3 sets each:
Back Squat – 85% x 4, 88% x 3, 91% x 2
Dips/Push-ups (no added weight)
***Max Reps UNBROKEN with 1 second pause at top AND at bottom of every rep
C. OC Throwdown WOD #2 from 2012
For Time (9 min cap, INCLUDES 2 min rest period)
Reps 15-12-9
KBS (53/35, ADV 70/53)
Burpees
Rest EXACTLY 2 min from when you finish 15-12-9, then:
Reps 12-9-6
KBS
Burpees
Sat May 7, 2016
1. TESTING for ONE-REP MAX lifts begins week of 5/9. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
2. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
3. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
4. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
Top 5 Men and Top 5 Women RX scores get name on big board
“Kelly” – 5 Rounds FOR TIME (40 min cap):
Run 400m
30 Box Jumps / Step-ups (24/20’’)
30 Wall-Balls (20/14# to `10/9 ft)
Fri May 6, 2016
1. May 6th (Friday) Happy hour at Moonshine Beach at 5pm. Come get your drank on with us
2. TESTING for ONE-REP MAX lifts begins week of 5/9. We will test 2-3 movements each week. Top 5 men and Top 5 women for each lift will fill-out the Member-Only PR Board!!
3. Jenn and Brittany take over Del Mar for the CrossFit Super-Regionals May 13-15th. Get on out to Del Mar and support!!
4. Memorial Day Murph on Monday May 30th. Who's wearing a vest?
5. Cass Clash Partner competition on Saturday July 2nd. Find a partner, add it to your calendar, and get ready for an awesome day of competitive exercise followed by raging it up along bar-row in PB
A. Work to challenging weight for complex:
Power Clean
Hang Power Clean
Below Knee Squat Clean
B. Alternate Movements x 3 sets each:
Front Squats – 85% x 3, 88% x 3, 93% x MAX REPS
Snatch-Grip Bent-Over Row – 3 sets of 8-12 reps @ 75% snatch
***Other than grip-width, nothing else changes from standard BO BB Row form
C. FOR TIME (10 min cap):
50 Power Snatches (75/55#)
40 TTB / KTE
30 Thrusters (75/55#)
