for time:
1 mile run
100 burpees
200 box jumps
300 overhead walking lunges 135/115
400 push press 225/185
500 double unders
1 mile run
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March 2016
March 31, 2016
March 30, 2016
Todays WOD 3/31/16
for time:
5k
March 29, 2016
Todays WOD 3/30/16
partner wod
25 minute running clock
0-5 kb pushpress 53/35
5-10 kb swings (american)
10-15 walking oh lunges
15-20 kb snatches
20-25 goblet squats
while one partner is working the other will do 20 mountain climbers then switch, BUT emom both will stop and do 3 burpees
s.
March 28, 2016
today's WOD 03/29/16
pt.1
work to a heavy single deadlift in 15 minutes
pt.2
3 rounds for time:
50 double unders
10 deadlifts @ 65% of a heavy single
15 box jumps 30/24
from the Antioch PD FB
Please join us in congratulating Captain Tammany “T” Brooks, who recently graduated from the 263rd Session of the FBI National Academy in Quantico, Virginia. Captain Brooks attended the 10-week program along with 230 other law enforcement executives representing 47 states, 27 international countries, and 4 military organizations. Participation in the program is by invitation only, through a nomination process, and less than 1% of all law enforcement officers in the country are selected to attend.
The FBI National Academy began in 1935, and is a professional development course for U.S. and international law enforcement leaders. It serves to improve the administration of justice in police departments and agencies at home and abroad and to raise law enforcement standards, knowledge, and cooperation worldwide. Its mission is “to support, promote, and enhance the personal and professional development of law enforcement leaders by preparing them for complex, dynamic, and contemporary challenges through innovative techniques, facilitating excellence in education and research, and forging partnerships throughout the world.”
March 27, 2016
March 24, 2016
Today's WOD 03/25/16
16.5
21-18-15-12-9-6-3:
Thrusters
Burpees
M 95 lb. F 65 lb.
And there we have it the final word for 2016 open.
March 23, 2016
Today's WOD 03/24/16
1 mile run
50 burpees
1 mile run
50 burpees
1 mile run
March 21, 2016
March 20, 2016
Today's WOD 03/21/16
pt.1
5x5 negative pullups
start at the top of the pulp ( chin above the bar) and slowly lower yourself to full extension.
pt.2
" Danny"
20 min. AMRAP
30 box jumps
20 push press 115#/85#
30 pullups
Today's workout is in honor of sergeant Daniel Sakai, who was killed in the line of duty in Oakland, CA on March 21, 2009. We would like to show our support to Sgt. Brian Alaura, who was on the same team as Sgt. Sakai, by honoring his fallen brother with a tribute wod. Most of he Oakland swat team, their families and friends will be in Oakland at CrossFit East Bay honoring Sgt. Sakai as well, by performing the wod Danny. We are with you Sgt. Alaura.
March 17, 2016
March 16, 2016
Today's WOD 3/17/16
Pt.1
2x400 m sprints
90 sec rest between sprints
pt.2
4x200 m sprints
60 seconds rest between sprints
rest 4 minutes
pt.3
4x200 m sprints
60 seconds between sprints
And in honor of St. Patricks Day, if you are not wearing green you will have a 3 burpee penalty between sets during your rest period. So yes it will take up part of the rest period.
For those of you doing the open, opt for a light 2k row or run and mobility.
March 15, 2016
Today's WOD 03/16/16
pt.1
5x10 push press at 65% of 1 rm
pt.2
21,18,15,12,9,6,3
135/85
front squats
push press
50 double unders after every set (the , represents when you will do double unders)
17 min time cap
