WOD 7/31/19 5x2 EVERY 2 MIN 3 REP SPLIT JERK BUILD WEIGHT AS YOU GO 18 MIN 10 KB SWINGS 1.5/1 12 BOX JUMPS 24/20 24 LUNGES
Even if you didn’t follow the program 100%. Even if you are new! Actually, especially if you are new!! Come in and test your One Rep Max Back Squat!! WOD for 7/30/19 Hatch week 11, day 1 10 MIN CAP 50 WALLBALLS 30 CLEANS 95/65 10 MU'S OR 10 C2B+10 DIPS
WOD for 7/29/19 12 RDS OF TABATA ALT BETWEEN LEFT SIDE PLANK W/TWIST SUPERMAN HOLD RIGHT SIDE PLANK W/TWIST HOLLOW HOLD 4 ROUNDS 400 M RUN 21 HANG PWR SNATCH 75/55 12 C2B 20 MIN CAP
July 27, 2019 5X2 BEAR COMPLEX WOD: 28 MIN PARTNER AMRAP 5 SNATCHES 95/65 5 TOES 2 BAR 10 BOX JUMPS 20 SWITCH EVERY RD PARTNER HOLDS PLANK
WOD for 7/25/19 Tabata GHDs (scale weighted sit ups) 10 RDS 2 C2B 4 HSPU 8 PISTOLS 800M RUN 10RDS 2 PULL UPS 4 PUSH UPS 8 SQUATS
WOD for 7/24/19 HS walk practice & mobility 15 MIN Cap 50/35 CAL ROW BUY IN THEN THEN 10 RDS OF 5 BURPEES 20 DU'S
WOD for 7/22/19 24 RDS OF TABATA ABS 4 FLUTTER KICKS 4 PLANK (STAY UP FOR 1:50) 4 RUSSIAN TWISTS 20/14 4 PLANKS (1:50) 2 FLUTTER KICKS 2 PLANKS (:50) 2 RUSSIAN TWISTS 2 PLANK 3 ROUNDS FOR TIME 5 FRONT SQUATS 155/105 10 DEADLIFTS 5 PUSH PRESS 10 PULL UPS 200M RUN
WOD for 7/19/19 15 minutes of warm up for lift & muscle up 20 MIN LADDER BY 1'S SQUATS CLEAN 185/105 MUSCLE UPS 100M FARMER CARRY BETWEEN EACH RD 53/35 Post WOD - 1 mile run
7/19/19 Hatch " TEAMS OF 2- 1 WORKING AT A TIME 2 MIN EACH STATION MAX STONE 2 SHOULDERS MAX TIRE FLIPS KB SWINGS 2/1.5 6 MIN TOTAL
WOD for 7/18/19 3 person 3,000m row; switch every 500m 14 MIN ASSENDING LADDER 3 C2B 10 DU'S 6 C2B 20 DU'S 9, 30 AND SO ON
WOD for 7/17/19 15 minutes to review and build to a heavy single. 10 MIN AMRAP 30 SNATCHES 75/55 30 @ 135/75 30 @ 165/95 205/115 TILL CAP
Thank you to everyone who came to celebrate Newts birthday CrossFit style 💙 (missing 5:30 & 6:30 times). WOD for 7/16/19 Hatch 800M RUN 15-12-9 PULL UPS THRUSTERS 45/35
While Matt isn’t here, I have to remind my heart, I’m glad I’ll never see him in pain, on oxygen or suffering, again. I’m forever grateful for our friendship. I’d love for you to yell at me to hurry up, pick it up, keep moving. You were never a quitter, and to your own fault, you accepted all challenges! Matt WAS 4:30 FASHO. I can’t imagine how those group chat convos went! He loved making emoms. Hated running. Hated double unders. So tomorrow, we will honor you!! Please wear your smile like Matt shirts!! WOD for 7/15/19 4X STARTING EVERY 3 MIN 100M FARMER CARRY2/1.5 24 MIN PARTNER WOD FOR MATT NEWTON
WOD for 7/13/19 15 MIN FOR HEAVIEST BEAR COMPLEX DL HC FS PP BS BJ 30 MIN PARTNER WOD 1 WORKING AT A TIME 9 THRUSTERS 95/75 27 DU'S SWITCH EACH RD EVERY 4TH RD ADD 2 THRUSTERS AND 6 DU'S
WOD for 7/12/19 Hatch week 8, day 2 8 MIN CLOCK 2 RDS 1 MIN PWR SNATCH 95/65 1 MIN SIT UPS 1 MIN SDLHP 1 MIN PUSH UPS
Left, October 2018. Right, today 7/10/19. Hyacinth joined CrossFit in October. She and I had previously worked together and she would always ask and say she was coming, she wasn’t intimidated, it was a matter of timing. But I patiently waited and kept asking WHEN. Finally. She came. Hya started out as a three days a week client. Then after a couple months, she was up to 5 (even while working and going to school). She commutes to the gym!! Who knew that was a thing! She drives 5 days a week from Vallejo to Fairfield. Creating a routine. Sticking to her goals. Making new goals. And always smiling. That’s how she’s done it. In the beginning she walked; very first day, “I don’t run.” I said ok.
And I have to ask.... How are your 2019 goals going?! Have you attempted any of them? Have you asked a coach about a guide to get there? Or maybe fallen into the YouTube vortex of “how too”? It’s gut check time!!! Kelley, did you stop hoeing? WOD for 7/10/19 DOTTIR 12 BAR MUSCLE UPS 21 DEADLIFTS 9 BMU 15 HANG POWER CLEANS 6 BMU 9 SHOULDER 2 OVERHEAD 225/155
WOD for 7/9/19 Hatch week 8, Day 1 For time: 30 CAL ROW 10 BURPEES OVER THE ROWER 10 HANG SNATCHES 115/85 400M RUN
