Archives for Category: WOD

SATURDAY & SUNDAY 170527

Please join us at 11:30 AM to 2PM for our 5th Annual Memorial Day Murph Workout and Celebration! This will be a day filled with challenge, community, great food, and great memories. We look forward to seeing you there! Please note the 10AM Community Workout is cancelled today for Murph preperation.

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** MEMORIAL DAY MURPH UPDATE **

The 2017 Memorial Day Murph is today. The event starts at 11AM for free coffee at Coffeetopia and warm-up, and jump-house kickoff for the kids. The WORKOUT BRIEF takes place at 11:30 AM, and the FIRST HEAT launches at 12PM.

Divisions:

  • Rx + Division: Murph, with Repetitions Completed in Order (100 Pull-ups, 200 Push-ups, 300 Squats).
  • Rx Division: Murph, with Repetitions Partitioned as Needed. (ie. “Cindy” style)
  • Modified: Murph, with any modifications or scaling needed. (ie. everyone can do it!)

This year we also have a SUPER CHALLENGE, which will be an ADDITIONAL 10 x rounds of “Cindy” following Murph.

Please sign up at HQ this week for your Division. Any questions, check with Brett, Britain or Greg.

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FRIDAY 170526

Station Rotation Warm-up at Krav Maga

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Battle Ropes
GHD Sit-up
Bosu Ball Squat
Concept2 Row

Rest as needed that at HQ,

Complete Five Sprint Rounds,

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions
Dumbbell Thruster, As Many Repetitions As Possible (35lb. / 25lb.)

Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition.

Britain Wilson – Gyms first “Double Murph”

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga / HQ)

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THURSDAY 170525

Four Rounds for Time:

Run 400 Meters
Hang Power Snatch, 15 Repetitions (95lb. / 65lb.)

Note: Today is an old school “Original CrossFit HQ” training session. A great goal on todays session is Rx’d at sub 10:00.

Marine Corps – Army – Air Force at Warrior Yoga!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6:00 PM at Krav Maga /// 6 x 2:00 Rounds)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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WEDNESDAY 172405

Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Peg Board
Battle Ropes
Hurdle Jump (Large Classes)

Rest as needed then (At HQ)

Shoulder Press, 15 Repetitions
1 Rope Climb
Shoulder Press, 12 Repetitions
2 Rope Climbs
Shoulder Press, 9 Repetitions
3 Rope Climbs
Shoulder Press, 6 Repetitions
4 Rope Climbs
Shoulder Press 3 Repetitions
5 Rope Climbs

Note: In it’s simplicity, this workout is crushing. Each set of Shoulder Press should be a RM (Repetition Max Effort) and each set of Rope Climbs should utilize the most challenging technique in the Athletes capacity range. This workout is not “Timed”. Rather, we are looking for strength, and improvement in technique and capacity.

Team “Grace”

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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TUESDAY 170523

“Murph Prep – 101”

On a 3:00 Running Clock:
Run 400 Meters then,
Pull-ups, As Many Repetitions As Possible

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Push-ups, As Many Repetitions As Possible

Rest up to 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Sit-ups, As Many Repetitions As Possible (To include GHD for Advanced Athletes)

Rest 2:00 then,

On a 3:00 Running Clock:
Run 400 Meters then,
Squats, As Many Repetitions As Possible

Note: Athletes have one opportunity at each station to accumulate as many repetitions as possible. In addition, athletes can pick their start station, but must honor the order of rotation.

Memorial Day Murph is this Saturday as 12PM!

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** MEMORIAL DAY MURPH UPDATE ** (Flyer Time Corrected)

The 2017 Memorial Day Murph is this coming Saturday, May 27, 2017. The event starts at 11AM for warm-up, coffee, and jump-house kickoff for the kids. The WORKOUT BRIEF takes place at 11:30 AM, and the FIRST HEAT launches at 12PM.

Divisions:

  • Rx + Division: Murph, with Repetitions Completed in Order (100 Pull-ups, 200 Push-ups, 300 Squats).
  • Rx Division: Murph, with Repetitions Partitioned as Needed. (ie. “Cindy” style)
  • Modified: Murph, with any modifications or scaling needed. (ie. everyone can do it!)

This year we also have a SUPER CHALLENGE, which will be an ADDITIONAL 10 x rounds of “Cindy” following Murph.

Please sign up at HQ this week for your Division. Any questions, check with Brett, Britain or Greg.

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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MONDAY 170522

Station Rotation Warm-up at Krav Maga

One Minute “On” x Thirty Seconds “Off” At Following Stations:

GHD Sit-up
Battle Ropes
Peg Board
Assault Bike
Slam Ball (45lb. 30lb.)

Complete Two Rounds then,

“Grace”

30 Repetition, Ground to Overhead (135lb . / 95lb.)

Note: Today we will begin to incorporate our Krav Maga gym into our daily warmup to expose Athletes to a wider range of skills and drills. Instruction on the GHD will take place with each class.

Eileen is Athlete Of The Week!

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Congratulations to Eileen who was recognized as Athlete of The Week at CrossFit Amundson. Eileen is one of our ever-faithful Saturday morning warriors, and each week, her fitness capacity continues to improve! This amazing woman has strength of someone twice her size, plus an engine to match. In addition to her commitment inside the gym, Eileen is a very accomplished runner, who recently helped lead her team at the 2017 Santa Cruz County Law Enforcement Relay Race. Eileen also has a big heart for service, and when she is not workout out, she works as a District Attorney for our beloved Santa Cruz, where she is highly respected among her co-workers and Law Enforcement Officers. Thank you Eileen for your service in our community, and keep up the inspiring work!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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