Wed 4/16/14
Wed 4/16/14: “Cindy” 20 Min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Don’t forget to tell your friends about Refer-A-Friend April! We have a FREE Intro to CrossFit class TONIGHT @ 7:30 pm.
push ups
Sat 3/1/14
Sat 3/1/14: “Coe” 10 rounds for time of: 10 Thrusters, 95 lbs 10 Ring Push Ups
Fri 2/14/14
Fri 2/14/14: Valentine’s Day WOD 3 rounds for time of: 2 Back Squats, 115/85 lbs 14 Push-ups 2 Front Squats, 115/85 lbs 14 Sit-ups 2 Clean & Jerks, 115/85 lbs 14 Walking Lunges 2 Push Press, 115/85 lbs 14 Burpees
Sat 2/1/14
Sat 2/1/14: 6 rounds for time of: Run, 200 m 15 HR Push Ups 5 Front Squats, 225/135 lbs Barbell pulled off floor. First rep can be squat clean.
Thurs 1/23/14
Thurs 1/23/14: Cindy XXX As many reps in 20 mins as you can of: 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20 Pull-ups 40 Push-ups 60 Air Squats 25 Pull-ups 50 Push-ups 75 Air Squats 30 Pull-ups 60 Push-ups 90 Air Squats
Thurs 1/9/14
Thurs 1/9/14: Deadlift 5-5-3-3-1-1-1 -THEN- As many reps in 4 mins as you can of: 2 Deadlifts, 50% 1RM 4 Push-ups 4 Deadlifts, 50% 1RM 8 Push-ups 6 Deadlifts, 50% 1RM 12 Push-ups 8 Deadlifts, 50% 1RM 16 Push-ups 10 Deadlifts, 50% 1RM 20 Push-ups …
Thurs 12/26/13
Thurs 12/26/13: Today’s Schedule – 9 am & 4:30 pm ONLY “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat
Sat 12/21/13
Sat 12/21/13: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted …
Sat 12/14/13
Sat 12/14/13: 10 rounds for time of: Run, 100 m 10 Goblet Squats, 53/35 lbs 10 Hand Release Push Ups
Wed 11/27/13
Wed 11/27/13: 5 rounds for time of: Run, 200 m 20 Deadlifts, 135/95 lbs 20 Push-up (hand release)s 10 Deadlifts, 135/95 lbs 10 Push-ups Thanksgiving Weekend Schedule: Thanksgiving, Thursday 11/28: Gym CLOSED – Turkey Trot in Downtown San Jose. Meet in front of McCormick & Schmick’s @ 8:00 am Friday 11/29: Open for 1 class …
