wod

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Latest blogosphere posts tagged “wod”

 

• Weekly Crossfit

  
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  Here is this week’s Crossfit workouts: Monday Warm-up 800m Run 20 Pushups 400m Run 40 Sit-ups Strength: Back Squats EMOM- 3 back squats at 80% for 7 minutes Weight: 355# WOD 3, 6, 9 and so on LADDER WOD Get as “high” in the ladder as you can in 15 minutes: Toes to Bar, Dips, Pull Ups, Thrusters (100#) ...
  6 days ago

• NEW BOX NEW BOX NEW BOX!

  
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  STRENGTH 3-3-3-3-3 Push Jerk WOD 3 Rounds; -20 Pullups -30 KB Swings -20 Wallballs FINISHER Lower Back Mobility  
  6 days ago

• May 12, 2013

  
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  Sunday   130512 Rest day
  6 days ago

• “Make Decisions Regarding Prostate Cancer”

  
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  We missed the MVP of the hoola warm up in the video the other night. Here he is, as surprised as anyone, Mr. Watrous! A big thank you to Mary Conover for following up on her article published in 2010.  There is a cool, quick and informative video in the link “Make Decisions Regarding Prostate Cancer” to the ...
  6 days ago

• Sunday 130512

  
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  You like Salmon? We got it coming Monday between 5-7. Order here or just show up with cash or credit card. __________________________________________ CrossFit Teens goes next week Monday/Wednesday at 5:15pm. __________________________________________ Upcoming Group Foundations Classes: Tue/Thu at 12:00pm ...
  6 days ago

• Perpendicular Please

  
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  Alison has been on the site a few times now, showing us all great positioning. Here she is demonstrating that perpendicular forearm we emphasized in the handstand push up today. Workout: 5 minute AMRAP of Handstand Push Up 3 Rounds: 500m Row 21 KBS (35/53#) 12 Ring Push Up  Crossfit Santa Cruz ...
  1 week ago

• May 11, 2013

  
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  Saturday   130511 “ Cameron “ For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s” , 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post time to responses.
  1 week ago

• Saturday 130511

  
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  Power Supply starts delivery on Monday, 13 May. __________________________________________ CrossFit Teens goes next week Monday/Wednesday at 5:15pm. __________________________________________ Warmup: EMOTM 8 Min 3 Snatch Balance 3 V-Situp Alt: 3 Ring Row/3 Divebomber RX’d Level II Level I For ...
  1 week ago

• May 9th

  
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  Conditioning 10 rounds for time of:     10 abmat sit-ups     9 thrusters (75#/45#)     8 toes to bar
  1 week ago

• May 10, 2013

  
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  Friday   130510 As many reps as possible in 10 minutes of: Ring muscle ups or Bar muscle ups or Burpee pull-ups Post choice of exercise and score to responses.
  1 week ago

• Hula Happenings!

  
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  CSCC Style! Workout: 3 Power Clean every 90 seconds x 8 10 minute Ladder: DB Snatch 2-4-6-8-10.. Shuttle Run (15 meter turn around) 6-6-6-6-6.. Crossfit Santa Cruz Central’s Seacliff Beach Event May 18th, 1p.m. Workout, Barbecue and Bonfire!   *** “Food List” posted in front of gym ...
  1 week ago

• “Geo’s Beard”

  
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  Warmup Glute Activation   Skill Deadlift 3 Warmup Sets 2×5 @ 75% 3×3 @ 80% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 5-8 Abwheel Rollouts   WOD “Geo’s Beard” 5 Rounds 24 Double Unders 18 A. KBS 53/36# 12 ...
  1 week ago

• Friday 130510

  
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  Athlete Profile: Kathleen B. Hometown: Fairfax, VA PCF: When did you start with PCF? April 2012 PCF: Favorite WOD FGB, The Chief, Tabata. Anything involving dumbbells, built in rest, and snatches. PCF: Least Favorite WOD Open WOD 12.1, Open WOD 12.5. Anything involving pullups or the farmer’s carry. PCF: What ...
  1 week ago

• May 8th

  
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  Strength Close Grip Bench Press 3 - 3 - 3 - 3 ------------------------------- Conditioning 5 rounds for time of     12 kettlebell high pulls (55#/35#)     10 kettlebell swings     5 dips (ring/bar/box)
  1 week ago

• Dr. Kelly Starrett: Becoming a Supple Leopard, Hacking Human Movement, and Why YOU Move Like an Ass

  
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  Today’s show is with Dr Kelly Starrett, the man behind Mobility Wod and the author of Becoming a Supple Leopard. This guy knows his stuff – you’re in for a treat. Before we get to the show, I just wanted to thank you guys so much  for your support. This past week my book “Intro [...]
  1 week ago

• May 9, 2013

  
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  Thursday   130509 5 Rounds for time of: 10 Dumbbell hang squat cleans (Men 35 lb dumbbells, Women 20 lb dumbbells) 10 Kettlebell swings (Men 55 lbs, Women 35 lbs) Post time to responses.
  1 week ago

• Natural

  
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  Nothing unnatural about this position for Leo, very nice. Workout: Back Squat 3 x 3 5 minute AMRAP: 3 Rope Climbs 15 Wall Ball 45 Double Unders Rest Repeat 5 minute AMRAP  Crossfit Santa Cruz Central’s Seacliff Beach Event May 18th, 1p.m. Workout, Barbecue and Bonfire!   *** ...
  1 week ago

• Thursday 130509

  
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  We all know I am new here…( I think 3/4 of my blog posts have said it). So yea, I’m new to PCF, but not to CrossFit. I have seen so many different types of programming, gym set ups, class structure, etc. There are many things that I like about PCF so far, but before I even moved here (when I was stalking PCF ...
  1 week ago

• Goat Work

  
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    Warmup Partner Assisted, 70 Pullups for Time   Skill Take 20’ to work on your Goat. During this time, take 3 attempts at a Max L-Sit   WOD Partner Rowing Ladder Each person does: 100, 200, 300, 400, 500, 600 meters. *These are max efforts.
  1 week ago

• May 7th

  
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  Conditioning 2,000 meter row 15 man-makers 1 mile run 15 man-makers
  1 week ago

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