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Group WOD

row 1 min for max calories
rest 6 minutes
x 3 sets
+
10-12 minute active rest
+
“Annie”
50-40-30-20-10
double unders
sit ups

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Happy Birthday Alex F.  We miss you!

Thanks to all those who participated in PushUps for Charity.
You may still make a donation to this awesome cause right here…

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Group WOD

2013 CrossFit Games Regional Events #2 and #3

A) Complete the following in 7 minutes:
3 Overhead squats

Men’s Rx starting weights are 135, 185, 225 or 255 lbs (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Women’s starting weights are 85, 125, 155, 175 (or scale as needed) and increase by 5 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

Rest exactly 2 min…

B) 30 burpee muscle ups for time (7 min cap)

(Scale with 30 burpee pull ups + 30 ring dips – 7 min cap)

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Happy Birthdays to Linsey R, Nick W, and Ben H

PushUps for Charity is today!

If you haven’t done so already, please take a few minutes to check out this awesome opportunity to donate to the Boot Campaign and their work to support our American troops. You can make a donation at the gym today or online through June 18th.  If you choose to donate online, be sure to join our PUC-CrossFit 801 team!

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Group WOD

push ups – 2 min max
rest 10 sec
air squats – 2 min max
rest 10 sec
pull ups- 2 min max
rest 10 sec
sit ups – 2 min max
rest 10 sec
lunges – 2 min max
rest 10 sec
ring dips max -  2min

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PushUps for Charity is tomorrow!  If you haven’t done so already, please take a few minutes to check out this awesome opportunity to support the Boot Campaign and their work to support our American troops.  We’ll be completing the 90 seconds of push ups as part of our group WOD tomorrow.  Please participate and support this awesome cause.

Long G.

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Group WOD

A. Front squat: 3, 3, 3, 3; rest 3 min
+
10 min amrap:
15 power clean 95/65#
30 double unders

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PushUps for Charity is on Saturday!  If you haven’t done so already, please take a few minutes to check out this awesome opportunity to support the Boot Campaign and their work to support our American troops.  We’ll be completing the 90 seconds of push ups as part of our group WOD on Saturday.  Please participate and support this awesome cause.

sled sprints

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Group WOD

5 rounds for time:
500 meter row
100 meter farmer carry (53#/35# per hand)
15 burpees

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Group WOD

Sled sprints: 100m @ high intensity
rest as needed b/n sets for full recovery
x 8 sets
(rest at least 6 min b/n sets 4 and 5)

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Group WOD

A) hollow rocks: 20 seconds work, 20 seconds rest x 5 sets
+
5 min amrap
5 strict pull ups
5 ab mat sit ups
rest 5 minutes
10 min amrap
10 ctb pull ups*
30 second plank hold

(*scale with a jumping chest to bar pull up – head 6 inches below the bar…not a band)

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PushUps for Charity is on Saturday!  If you haven’t done so already, please take a few minutes to check out this awesome opportunity to support the Boot Campaign and their work to support our American troops.  We’ll be completing the 90 seconds of push ups as part of our group WOD on Saturday.  Please participate and support this awesome cause.

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Group WOD

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

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John P – fighting through his 500# deadlift PR

Devin – just looking awesome

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Group WOD

A) 10 min of handstand skill practice
+
4 rounds for time:
400 meter run
10 push press (95/65)
20 ab mat sit ups

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Nutrition class tonight at 6:00pm

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Group WOD

Airdyne 3 min for max calories
Rest 10 min
x3
(no pacing, all out efforts)

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