18
Mar
Get it?! No one is working
Thursday 3/19/20 CrossFit“Sick pump for work”EMOM 20 min:1 min: Max reps strict pullups1 min: Max dips*Go for a big set on the first round and... Read More
Call Us: (925) 380-6335
17
Mar
1 day down
Wednesday 3/18/20CrossFitWarmup Using an app or your iwatch or whatever you can measure with. Measure a 200m 400m 800m and 1 mile turn around marker... Read More
17
Mar
Closed till the 7th :(
Tuesday 3/17/20 At home WOD Warm upAlternating tabataAlt leg v-upsWallsit+Find the heaviest thing you have at your house. Hold it in a goblet squat/bear hug/front... Read More
14
Mar
Ring complex
Sunday 3/15/20 Back squat4×10+AMRAP 20 min:2 Toes to rings2 Ring muscle ups4 Ring dips8 Thrusters (115/75) Danville 60Back squat4×10+AMRAP 20 min:2 Devils press4 DB push... Read More
13
Mar
Make it look EXACTLY the same
Saturday 3/14/20 “Dork”6 rounds for time”60 Double unders30 KB swings (53/35)15 Burppes DV 60 6 rounds:60 Plate jumps30 KB swings15 Burpees At home60 Double unders40... Read More
13
Mar
Keep calm and WOD on
Friday 3/13/20 In teams of 2:3 rounds for time:50 Synchro alt arm DB snatches (50/35)50 Box jump overs (24/20)(STEP UPS=75 REPS)50 Synchro Hand release pushups50... Read More
11
Mar
It’s only a mile
Thursday 3/12/20 Against a 30 min clock:100/80 CaloriesRun 1 mileIn remainder of time AMRAP 3 sandbag cleans (150/100)10 Strict handstand pushups Danville 60 30 min:100/80... Read More
10
Mar
Practice your double unders
Wednesday 3/11/20 EMOM 15 min:1 power clean + 1 hang squat clean +For time:200 Double unders100 Wallballs (30/20)50 Devils press (50/35) Danville 60EMOM 15 min:3... Read More
9
Mar
Legs feed the machine
Tuesday 3/10/20 W/partner6 min alternate every 5 DB kang squat+In teams of 3:10 rounds (each)20/15 Cal echo or assault bike 25/20 Bike erg7 Front squats... Read More