Lurong

WOD for 5/31 Heats as needed, if needed. LURONG WOD 3 8 MIN AMRAP 2 MIN DEADLIFTS 1 MIN REST 2 MIN BACK SQUAT FROM RACK 1 MIN REST 2 MIN SHOULDER TO OVERHEAD DL 275/175 SQUATS 225/145 S2OH 185/115 "

Capt showing us his strength

Today Capt came in and said, I missed yesterday, so I am going to o Murph alone! He went on his mile run, grunted out 20 rounds of Cindy and finished another mile. 70 years young! Capt, may you continue to inspire and impress us all. WOD for 5/30/2018 Mobility, Review and Scaling 18 MIN AMRAP 10 WALLBALLS 20/14 25 SIT UPS 50 DOUBLE UNDERS

Tuesday

Wod for 5/29/18 Hatch Week 7 Day 1 6 MIN AMRAP 6 PISTOLS 10 KB SWINGS

Monday 9am only

WOD for 5/28/2018 MURPH/ 20LB VEST 1 MILE RUN 100 PULL UPS 200 PUSH UPS 300 SQUATS 1 MILE RUN

Saturday

WOD for 5/26/2018 15 MIN TO BUILD TO A HEAVY SINGLE THRUSTER 5 ROUNDS. 10 THRUSTERS 135/95 15 GHD'S 30 DU'S

Info for Monday

Reminder, this Monday at 9am, is Memorial Day Murph. We are running only one heat. Please feel free to join us without judgement - it is ok if you don' have the workout memorized, can only do half, partner with someone or scale the workout. Some scaling ideas (I am sure other coaches can think of even more...) Don't wear a vest. Do 1/2 Murph. Partner with someone and split the work (you go, I go). Run 800m, 20min AMRAP Cindy, 800m. Scale pull-ups to ring rows. Use your knees for push-ups. Squat to a box or elevated wall ball. Shorten the run. Murph is most commonly completed as follows: Run 1 mile 20 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats) Run 1 mile WOD for 5/25/2018 Hatch Week

EEEKKKKKKKK

WOD for 5/24/2018 17 MIN TO REVIEW HANG SNATCHES/ BUILD TO A HEAVY DOUBLE LURONG WOD 2 LUCKY 13 13 MIN AMRAP 13 TOES TO BAR 13 KB SWINGS 2/1.5 13 LATERAL BOX JUMPOVERS 30/24

Wednesday

Wod for 5/23/18 12 min HS walk practice 18 MIN LADDER BY 2'S 2 DEADLIFTS 135/95 2 BURPEES 200M RUN 4/4/200, 6/6/200 etc...

Memorial Day Murph Monday 5/28

MEMORIAL DAY MURPH WILL KICK OFF MONDAY 5/28 AT 9AM. ONE HEAT. WOD for 5/22/2018 Hatch Week 6, Day 1 3 MIN 15 BOX JUMPS. 12 PUSH PRESS 115/85. TTB TILL CAP

Monday 5/21

WOD for 5/21/18 Build weight and review 20 MIN AMRAP STARTS WITH ANNIE 50-40-30-20-10 DOUBLE UNDERS AND SIT UPS THEN AMRAP 5 PULL UPS 5 HSPU 5 FRONT SQUATS 155/105

IN HONOR OF POLICE WEEK, WE END WITH CAPOOT

This morning she was squatting, but tonight she IS GRADUATING~ WE ARE SO VERY PROUD OF YOU STEPH! YOU ARE ONE STEP CLOSER TO THE ACADEMY AND BECOMING A POLICE OFFICER!! wod FOR 5/19/2018 CAPOOT 100 PUSH UPS 800M RUN 75 PUSH UPS 1200M RUN 50 PUSHUPS 1600M RUN 25 PUSH UPS 2000M RUN

HEATS FOR SATURDAY

Heat times for Saturday Spring competition... Tennessee & Whiskey - 9am, 9:45am, 11:20am, 12:45am MATT AND JHAUNA Team Joseph - 10:30am, 11:15am, 1:02pm, 2:27pm LO AND DJ Beauty & The Beast - 9:55am, 11:20am, 12:15pm 1:15pm VAL AND HACK Beef & Leaf - 10:12am, 11:37am, 12:30pm, 1:30pm CINDY AND STEVE WOD FOR 5/18/2018 HATCH THEN... 1 ROUND FOR TIME 30 CAL ROW 30 WALLBALLS

Lurong WOD 1

WOD 5/17/2018 8Min AMRAP 5 deadlifts 4 hang cleans 3 front squats 2 shoulder to overhead 1 ground to overhead level 3: 185/125 level 2: 135/85 level 1: 65/35

This Saturday at Ross Valley CrossFit

WOD for 5/16/18 FOO 13 BENCH PRESSES AT 170/120 THEN 20 MIN AMRAP 7 CHEST TO BAR PULL UPS 77 DOUBLE UNDERS 2 SQUAT CLEAN THRUSTERS 170/120 28 SIT UPS Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews. The "Foo" Hero WOD was originally posted on crossfit.com as

Hero Monday

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye WOD for 5/14/18 15 MIN TO REVIEW PUSH PRESS AND BUILD TO A HEAVY TRIPLE FROM THE FLOOR DANNY 20 MIN AMRAP 30 BOX JUMPS 24/20 20 PUSH PRESS 115/85 30 PULL UPS

May 12th, 2018

WOD for 5-12-18 For Time (with a partner) 2,382 Meter Row Then, 20 rounds of: 11 Toes to Bar 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) One partner works while the other rests. Break up the work between partners as needed.

Friday - squats

Sorry about no post on the running/sit-up workout. That was my fault - Lo See below if you missed it. WOD for 5/11/2018 Hatch Week 4, Day 2 2 ROUNDS 30 SEC SPRINT FOR CALS ON BIKE 1 MIN REST 30 SEC SPRINT FOR CALS ON ROWER ***If you are coming to the afternoon classes, today 5/10, the workout is: 10-15-20-25-30-25-20-15-10 SIT UPS 200M AFTER EACH ROUND**

Snatch Balance

WOD fro 5/9/2018 15 MIN TO BUILD TO A HEAVY SNATCH BALANCE DOUBLE 16 MIN AMRAP 10 TOES 2 BAR 16 LUNGES 10 THRUSTERS 75/55 36 DOUBLE UNDERS

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