100828 – Saturday


Stomping on the Heel Strike – Dr. Daniel Lieberman
(courtesy of The CrossFit Journal)

Thursday’s WOD’s

Level 1

Skill: Squat

20 Minute AMRAP

10x Push Ups

100 Meter Sprint

10x Squat

Level 2 CrossFit

Skill: Hang Squat Snatch

WOD: 20 minute AMRAP

10x Push Ups (scale up to clapping push ups)

100 Meter Sprint

10x Squat (scale up to single leg squats)

All Levels CrossFit

Skill: Hang Squat Snatch

5-5-3-3-3 (find 3RM)

with 5x GHD Raises after each set

WOD: 12 Minute AMRAP

10x Clapping Push Ups

100 Meter Sprint

10x Alternating Single Leg Squat


Stomping on the Heel Strike – Dr. Daniel Lieberman
(courtesy of The CrossFit Journal)

Thursday’s WOD’s

Level 1

Skill: Squat

20 Minute AMRAP

10x Push Ups

100 Meter Sprint

10x Squat

Level 2 CrossFit

Skill: Hang Squat Snatch

WOD: 20 minute AMRAP

10x Push Ups (scale up to clapping push ups)

100 Meter Sprint

10x Squat (scale up to single leg squats)

All Levels CrossFit

Skill: Hang Squat Snatch

5-5-3-3-3 (find 3RM)

with 5x GHD Raises after each set

WOD: 12 Minute AMRAP

10x Clapping Push Ups

100 Meter Sprint

10x Alternating Single Leg Squat


Stomping on the Heel Strike – Dr. Daniel Lieberman
(courtesy of The CrossFit Journal)

Thursday’s WOD’s

Level 1

Skill: Squat

20 Minute AMRAP

10x Push Ups

100 Meter Sprint

10x Squat

Level 2 CrossFit

Skill: Hang Squat Snatch

WOD: 20 minute AMRAP

10x Push Ups (scale up to clapping push ups)

100 Meter Sprint

10x Squat (scale up to single leg squats)

All Levels CrossFit

Skill: Hang Squat Snatch

5-5-3-3-3 (find 3RM)

with 5x GHD Raises after each set

WOD: 12 Minute AMRAP

10x Clapping Push Ups

100 Meter Sprint

10x Alternating Single Leg Squat
Saturday at 10am will be one of our original Vixens, Leah’s going away WOD. She was our 4rd member ever, and we’ve been fortunate to see her grow, get her first pull ups, set tons of PR’s, come to the gym ready to improve, live a healthier lifestyle, be a full on Paleo chick, help start a blog about it (www.paleoblocks.com), and just generally rock. It’s been great to grow as a gym as we’ve seen her grow, but NorCal is calling her, and while we’re definitely going to miss her, we’re all very happy that she’s able to fulfill her dreams. Plus, we have Flat Leah who you can friend on her Facebook page!

Leah, starting out at the old box, with probably her PR deadlift of 115# 🙂

Leah learning on the rower (wow, that’s a LONG time ago it seems)…

She’s been with us since before there was much color…

She always came ready…Ever Ready…

We’re gonna miss those killer abs of yours…

But mostly, we’re just gonna miss ya. Bon voyage senorita! Can’t wait until New Years 🙂

Friday’s WOD:

All Levels CrossFit

A. Back Squat

5-5-5-5-5 (going up in weight)

B1. Split Jerk (find 1RM)

5-3-2-1-1

then

B2. AMRAP Pull Ups

5 sets. 3 minute rest after each set.

Add your Split Jerk # to your Total # of Pull Ups. Post that # to comments.