27 Dec WOD- Wednesday, Dec 28
Announcement!- 6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo...
WOD Blog
All in.
27 Dec 2017 Team Paleo Challenge
2017 6-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session...
26 Dec WOD- Tuesday, Dec 27
December Challenge Re-test Max Unbroken: Lv1- Pull-ups Lv2- C2B Lv3- BMU Strength: Strict Press Wendler Wk 2 All % are based of 90% of 1RM 70% x3 80% x3 90% x Max reps WOD: 15 min EMOM Min 1: 3 Clean...
25 Dec WOD- Monday, Dec 26
Strength: Back Squat Wendler Wk 2 All % are based of 90% of 1RM 70% x3 80% x3 90% x Max reps Benchmark WOD: “Christine” 3rds for time 500 m row 12 Deadlifts @ Bodyweight 21 Box Jumps 24/20” Lv1:...
23 Dec WOD- Saturday, Dec 24
Happy Holidays! Photo by our Athlete, Sasha Yevelev Regular Schedule today, no class Sunday, Dec 25. Regular schedule 12/26! 8:30 am Lite N Tite "12 days of Christmas"- LNT style 1...
22 Dec WOD- Friday, Dec 23
Regular Schedule Today! Strength: Every 90 sec for 8 sets Power Clean + Hang (squat) Clean + Front Squat WOD: 4 cycles 3 min AMRAP 8 Hang Squat Cleans 8 Shoot thrus (no pushup or dip) 1 min...
21 Dec WOD- Thursday, Dec 22
Skill: Bar MU Practice Lv1: Kip pull-ups Lv2: C2B then, EMOM 5 3 Pull-Up + 2 C2B + 1 BMU Scale: 3-5 reps of hardest pull-up/Bar MU progression Strength: Deadlift Wendler wk 1 All % are based of...
20 Dec WOD- Wednesday, Dec 21
Strength A: Strict Press Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps Strength B: E90sec- 6rds Hang Power SN+ Snatch Bal + OHS WOD: 30on/30off- 5...
19 Dec WOD- Tuesday, Dec 20
Strength: Back Squat Wendler wk 1 All % are based of 90% of 1RM 65% x 5 75% x 5 85% x Max reps WOD: 7 min AMRAP increasing ladder 2,4,6,8...
18 Dec WOD- Monday, Dec 19
Strength: Weighted Strict Pull-ups 3 reps Every 2 min for 5 sets Lv1: Negatives Lv2: body weight Skill: kipping HSPU review WOD: WOD: 4-6-8-10-12-10-8-6-4 T2B HSPU then, 1 min rest 500m row for time Athlete of the month for December is Rob Ramirez!...