WOD - FRIDAY, AUGUST 1ST 2014

* THE NEXT FEW FRIDAYS WE ARE GONNA DO A LITTLE REGIONAL WORKOUT THROWBACKS WITH A TWIST.  AFTER THE NEXT FEW WEEKS WE WILL GO BACK AND RETEST SOME OF THE HERO WODS WE HAVE ALREADY DONE!

* THATS A LIE WILL HAVE THE RESULTS AND PICS POSTED TOMORROW AS IN FRIDAY.  SORRY I KNOW EVERYONE LIKES TO SEE WHAT AND HOW YOU DID BUT PROMISE IT WILL BE UP TOMORROW!


WARM-UP
500M ROW
10 AIR SQUATS
REVIEW AND DRILL PISTOL MODS
REVIEW AND DRILL HANG POWER SNATCHES

WOD
2K ROW
50 PISTOLS
30 HANG POWER SNATCHES (155/105)

MOD 1 = PISTOL W 10# PLATE UNDER HEEL
MOD 2 = PISTOL W BANDS
MOD 3 = PISTOL W HANDS ON PULLUP BARS
MOD 4 = AIR SQUATS X 2 SO U WILL DO 100 AIR SQUATS

WOD - THURSDAY, JULY 31ST 2014

PANO SHOT!

DOUBLES!

DOUBLES!!

WARM-UP
400M RUN
10 AIR SQUATS
10 FRANKENSTEIN SQUATS
5 FRONT SQUATS W 5 SEC BOTTOM HOLDS

STRENGTH
FRONT SQUATS - 6X1@90% OF LAST WEEKS 1RM
WE WILL DO THIS AS A E2MOM (EVERY 2 MINUTES ON THE MINUTE)

WOD
3 SETS EACH FOR TIME:
400M RUN
30 PULLUPS
30 ABMAT SITUPS

* REST 2 MIN AFTER EACH SET

******* RESULTS WILL BE POSTED TOMORROW ********

WOD - WEDNESDAY, JULY 30TH 2014

CLEARY!

ALEX!

KENNY!

WARM-UP
1 MIN DOUBLES
10 PUSHUPS
REVIEW AND DRILL RING DIP STANDARDS AND PUSHUP STANDARDS

STRENGTH
5 SETS FIND 7RM WEIGHTED RING DIP
NO RING DIP = 5 SETS FIND 7RM WEIGHTED PUSHUP
NO PUSHUPS = 5 SETS ME STRICT PUSHUPS ON KNEES

WOD
"PUSHUP ANNIE"
50-40-30-20-10
DOUBLE UNDERS
PUSHUPS

RESULTS FROM 7/29/14

WOD - TUESDAY, JULY 29TH 2014

ANDREW!

BRANDON!

* LAURA FROM CROSSFIT FBF WILL BE RUNNING THE 6AM CLASS TUESDAY MORNING!


WARM-UP
500M ROW
1 MIN HS HOLD
REVIEW AND DRILL SQUAT CLEAN AND METHODS TO GET OVERHEAD
TALK ABOUT SHOULDER PRESS STANDARDS (FROM RACK)

STRENGTH
FIND 5RM SHOULDER PRESS

WOD
5 MIN AMRAP
SQUAT CLEAN TO OVERHEAD (155/105)

* YOU CAN DO ANY OF THE FOLLOWING
SQUAT CLEAN THRUSTER
SQUAT CLEAN TO OH (STRICT PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)

RESULTS FROM 7/28/14

WOD - MONDAY, JULY 28TH 2014

3RD PLACE FRANTASY LAND AT THE 2014 CROSSFIT GAMES! TIED FOR 23RD PLACE OVERALL!

* BOX HQ IS UPDATED WITH THIS WEEKS SCHEDULE! HOPE EVERYONE HAD A GREAT WEEKEND.

WARM-UP
1 MIN DOUBLES
1 MIN BOX JUMPS
20 PUSHUPS
50 ABMAT SITUPS
10 LIGHT/MED/HEAVY KB SWINGS
3 MIN SQUAT HOLD

STRENGTH
ADD 5# TO LAST WEEKS 20RM - THIS IS A MENTAL BATTLE!!! JUST DO IT

WOD
75 BURPEE BOX JUMPS (30/24)
EMOM = 7 KB SWINGS (70/53)

WOD - SUNDAY, JULY 27TH 2014

MATTY FOULDS AND FITZ MAKE THEIR GAMES MEDIA BOOK APPEARANCE!

ED BUSTED UP AFTER SOME MUSCLEUPS!

WARM-UP
1 MIN DOUBLES
40M RUN
REVIEW AND DRILL STANDARDS

WOD
- ONE PERSON WORKS AT A TIME
250 CAL ROW
200 ABMAT SITUPS (45/25)
150 WALLBALLS (20/14)
100 BOX JUMP OVERS (24/20)

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

CHECK OUT GAMES.CROSSFIT.COM FOR LIVE STREAMING OF OUR EVENTS FRIDAY- SUNDAY. CROSSFIT KIP IS SITTING IN 25TH PLACE AFTER THE 1,000M RESCUE SLED EVENT!!

* COUPLE SCHEDULE CHANGES COMING UP *

CROSSFIT GAMES WEEK:
THURSDAY JULY 24th - NO AM CLASSES, 5PM, 6PM, 8PM
FRIDAY JULY 25TH - 6AM, 9:30AM, 5PM, 6PM

SATURDAY JULY 26TH  - OPEN GYM 10-12PM

SUNDAY JULY 27TH - 10AM.

WEEK OF JULY 28TH - NO 7AM CLASS

* WE ARE SORRY FOR THE INCONVENIENCE, BOX HQ SCHEDULE HAS BEEN 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



***6AM & 9:30AM CLASS CANCELLED- THURSDAY JULY 24TH ONLY****

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



FRIDAY WARM-UP
400M RUN
500M ROW
20 AIR SQUATS
WALL CLIMB + 10 SEC HOLD AT TOP (4 SETS)
REVIEW AND DRILL ROPE CLIMB
3-5 MIN PRACTICE HSPU

FRIDAY WOD
"BREHM"
FOR TIME
10 ROPE CLIMBS
20 BACK SQUATS (225/155) (TAKEN FROM GROUND)
30 HSPU
40 CAL ROW

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!

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!

WOD - SATURDAY, JULY 19TH 2014

5PM!

 

- 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

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

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.

- 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

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!!!!"

- 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