Tuesday, July 22, 2014

WOD - TUESDAY, JULY 22ND 2014 - FRIDAY, JULY 25TH 2014

COUPLE SCHEDULE CHANGES COMING UP *
CROSSFIT GAMES WEEK WHICH IS THIS WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM ONLY FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.

** THE ENTIRE WEEK OF PROGRAMMING IS LISTED BELOW!

TUESDAY WARM-UP
400M RUN
1 MIN STEP-UPS
1 MIN BOX JUMPS
REVIEW AND DRILL SQUAT CLEANS
MOBILITY

TUESDAY STRENGTH
EMOM 9 MIN - SQUAT CLEANS
MIN 1-3 - 80%
MIN 4-6 - 85%
MIN 7-9 - 90%

TUESDAY WOD
10.9.8.7.6.5.4.3.2.1
KB SNATCHES (53/35)
BOX JUMPS (24/20)
200M RUN



WEDNESDAY WARM-UP
500M ROW
20 PUSHUPS
2 SETS OF 30 CRUNCHES AND 30 BICYCLES
REVIEW AND DRILL OHS

WEDNESDAY STRENGTH
FIND 10RM WEIGHTED RING DIP
NO RING DIPS = WEIGHTED PERFECT PUSHUPS
NO PERFECT PUSHUPS = PUSHUPS ON KNEES

WEDNESDAY WOD (2011 WOD 11.2)
AMRAP 10 MIN
60 BAR FACING BURPEES
30 OHS (115/75)
20 MUSCLE-UPS



THURSDAY WARM-UP
2 MIN DOUBLE UNDERS
10 STRICT T2B
10 KIPPING T2B
REVIEW AND DRILL DEADLIFTS AND SNATCHES

THRUSDAY STRENGTH
EMOM FOR 9 MIN
MIN 1-3 - 3 SQUAT SNATCHES @80%
MIN 4-6 - 2 SQUAT SNATCHES @85%
MIN 7-9 - 1 SQUAT SNATCH @90%

THURSDAY WOD
AMRAP 15 MIN
9 DEADLIFTS (155/105)
12 T2B
21 DOUBLE UNDERS


Sunday, July 20, 2014

WOD - MONDAY, JULY 21ST 2014

* MOLLY, KAIT, ROB, SEAN AND I WILL ALL BE AWAY THIS WEEK.  CASEY, OVERS AND STEVE WILL BE DOING ALL THE CLASSES.  PLEASE CONTINUE TO CHECK THE BLOG FOR UPDATED CLASSES OR CHANGES GOING ON.

COUPLE SCHEDULE CHANGES COMING UP *
CROSSFIT GAMES WEEK WHICH IS THIS WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM ONLY FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.



LUKE!

JULIA!

KELLY! 
BAXT!

JACKIE!

COOK!

JACK!


WARM-UP
500M ROW
2 SETS 1 MIN ON 1 MIN OFF SIDE PLANKS
REVIEW AND DRILL THRUSTERS

STRENGTH (NEW CYCLE BEGINS!)
FIND 20RM BACK SQUAT (THIS WILL LAST 4 WEEKS!)

* TAKE NO MORE THAN 3 ATTEMPTS!

WOD
AMRAP 7 MIN (2011 CROSSFIT OPENS - WORKOUT 11.6)
3 THRUSTERS (95/65)
3 C2B PULLUPS
6 THRUSTERS
6 C2B PULLUPS
9 THRUSTERS
9 C2B PULLUPS
12,12,15,15.....ETC

RESULTS FROM PARTNER SUNDAY!

Saturday, July 19, 2014

WOD - SUNDAY, JULY 20TH 2014


* HAPPY BDAY LAURIE LOO!

COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.
AWESOME DAY TRAINING WITH OUR TEAM AND TEAM DYNAMIX.  GREAT GROUP OF PEOPLE!

CROSSFIT KIP ARTICLE - CLICK LINK


WARM-UP
800M RUN
10 LIGHT/MED/ KB SWINGS
REVIEW AND DRILL STANDARDS

WOD
3 ROUNDS
400M RUN (W MEDBALL) (EACH PERSON RUNS 400M AND TAGS PARTNER)
50 KB SWINGS (53/35)
50 WEIGHTED PUSHUPS (45/25)
50 WEIGHTED ABMAT SITUPS (45/25)

RESULTS FROM ENDURANCE WOD!

RESULTS FROM OLYMPIC LIFTING CLASS AND 10 PR'S!

Friday, July 18, 2014

WOD - SATURDAY, JULY 19TH 2014

5PM!

  video
- 9:30 CLASS WORKIN!!

* HAPPY BIRTHDAY SUPERCLEARY!!!! YOUR THE MAN PAL!

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.

OLYMPIC LIFTING WARM-UP
500M ROW
REVIEW STANDARDS AND WARM-UP FOR CLASS

OLYMPIC LIFTING CLASS
A. FIND 1RM SQUAT SNATCH
B. FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 100 WEIGHTED ABMAT SITUPS

ENDURANCE WARM-UP
400M RUN
20 WALKING LUNGES
50 ABMAT SITUPS

ENDURANCE CLASS
3K ROW 
300 DOUBLES 
3 MILE RUN 

RESULTS FROM 7/18/14

Thursday, July 17, 2014

WOD - FRIDAY, JULY 18TH 2014

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.

JO!

ALI!

VIN!

JANICE!

MELBELLE!

JOEY!

MORDY!

GINNY!

STEPH!

ALYSSA!


WARM-UP
1 MIN DOUBLES
1 MIN STEP UPS
:30 BOX JUMPS
REVIEW AND DRILL PUSH PRESS
MOBILITY

WOD
"DANNY"
AMRAP 20 MIN
30 BOX JUMPS (24/20)
20 PUSH PRESS (115/75)
30 PULLUPS

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.
RESULTS FROM 7/17/14

Wednesday, July 16, 2014

WOD - THURSDAY, JULY 17TH 2014

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.
FRIDAY, JULY 25TH - 5PM AND 6PM WILL BE CANCELLED.
SAT JULY 26TH  - WE WILL HAVE OPEN GYM FROM 10-12.
SUN JULY 27TH - WE WILL HAVE CLASS AT 10AM.
* WE ARE SORRY FOR THE INCONVENIENCE. THE BOX HQ SCHEDULE IS COMPLETELY UPDATED.
video
- GONZOLO IN ELEMENTS 2 CLASS JUST MESSING AROUND AND OH DECIDED TO HIT CLOSE TO 10 UB BAR MU.  SUPERCLEARY IS IN THE BACK GETTING SMOKED!!!


WARM-UP
400M RUN
3 SETS
1 MIN ON - 1 MIN OFF PLANK HOLD - (55/35)
BURGENER SNATCH WARM-UP (PVC PIPE/BAR)
3-5 MIN FILL OUT WHITEBOARDS AND STRATEGIZE
3-5 MIN WARM-UP TO OPENING WEIGHT




WOD
10 ROUNDS
200M RUN
1 SQUAT SNATCH

------RULES OF THIS WORKOUT-------
* SCORE WILL BE TOTAL TIME AND TOTAL POUNDS MOVED
* YOU MUST DECLARE ALL LIFTS ON YOUR WHITEBOARD BEFORE WORKOUT STARTS
* IF YOU MISS A LIFT THAT WILL COUNT AS 0 AND YOU MUST MOVE ON TO THE NEXT LIFT/ROUND (SO DONT COME OUT TO HEAVY!)

RESULTS FROM 7/16/14


Tuesday, July 15, 2014

WOD - WEDNESDAY, JULY 16TH 2014

**  COUPLE SCHEDULE CHANGES COMING UP *
#1 - CROSSFIT GAMES WEEK WHICH IS THE WEEK OF MONDAY, JULY 21ST-MONDAY, JULY 28TH WE HAVE A LIMITED SCHEDULE OF 
6:00AM, 9:30AM, 5:00PM, 6:00PM, 8:00PM CLASSES ONLY.


** HAPPY BDAY BANEGAS! "I CANT EVEN!!!!"

video
- COREY HITS A 40+ SECOND PR ON FRAN WITH A 2:33!!!



KAIT AND KERI HITTING 5 MIN OF KB SNATCHES!
6AM GUYS HITTIN SOME MU!

WALLBALLS!

WARM-UP
1 MIN DOUBLES
50 V-UPS FOR TIME
REVIEW AND DRILL DEADLIFTS
3-5 MIN PRACTICE HSPU

STRENGTH
5 SETS INCREASE WEIGHT FIND 1RM WEIGHTED STRICT PULLUPS
NO STRICT PULLUPS = MAX EFFORT KIPPING PULLUPS
NO KIPPING PULLUPS = MAX EFFORT MAX EFFORT NEGATIVE HOLDS
- 1 SET EVERY 2 MIN

WOD
AMRAP 9 MIN
"DIANE LADDER"
2 DEADLIFTS (225/155)
2 HSPU
4 DEADLIFTS
4 HSPU
6 DEADLIFTS
6 HSPU
8,8,10,10......ETC

RESULTS FROM 7/15/14

RESULTS FROM 7/15/14