WOD WorkOut of the Day
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Tuesday July 25, 2017 WOD

Taco Tuesday! 6:30pm Ryan Baily’s smoked meat is coming to the gym to be eaten. Feel free to bring something to drink/contribute.

Strength/skill:
Overhead squat
3-3-3-3-3-3 building

WOD:
Nasty girl
“Nancy”
5 rounds
400m run
15 overhead squat (95/65)

Monday July 24, 2017 WOD

Pull UP progression:
30 STRICT pull ups for time

Strength:
Deadlift
5-4-4-3-2-2-1-1-1-1…

WOD:
10 min AMRAP
10 box jump (24/20)
8 deadlift (185/135)

Sunday July 23, 2017 Wod

*10am free to the community 11am open gym and advanced monster mash

Wod:
4 rounds
15 front squat(115/75)
10 s2oh
400m run

Saturday July 22, 2017 Wod

*9am members wod 10am free to the community

Wod:
6min AMRAP
15 box jump(24/20)
10 v-up
Rest 4min
6min AMRAP
15 kettle bell swing(53/35)
30 double under

Friday July 21, 2017 Wod

Part A: pull up progression
2x max dead hang
3x max consecutive kipping pull up

Part B: 14min AMRAP
15 burpee
15 toe2bar
30ft sled push(4×45/3×45)

Thursday July 20, 2017 WOD

*6:30pm Olympic Lifting barbell Club with Buck

WOD:
50 ab mat sit up
50 wallball (20/14)
50 double under
50 hang power clean (75/55)
800m run

Wednesday July 19, 2017 WOD

**Athlete of the month for June goes to…Evan the Jaguar! congrats on obtaining the fastest time of the day for nasty girl “Helen” and showing us all where true self discipline can take you.
A:
Push Jerk
Find 1 rm
(record in your journals!)

B:
nasty girl
“Diane”
21-15-9
deadlift (225/155)
HSPU

Tuesday July 18, 2017 WOD

Pull up progression work A & B

Part A:
6 min EMOM
5 strict pull up (weighted if possible)

Part B:
3 rounds
10 hollow rocks
10 bicep curl with dumbbells (5 per arm)

WOD:
nasty girl
“Helen”
3 rounds
400m run
21 kettlebell swing (53/35)
12 pull up

Monday July 17, 2017 WOD

WOD
Part A:
find 1RM overhead squat

Part B:
12 min AMRAP
6 power snatch (115/75)
12 overhead squat
150m run

Sunday July 16, 2017 WOD

*10am open to the community
*11am Monster Mash WOD and open gym

WOD:
3 rounds
800m run
18 deadlift (185/135)
16 lateral jumps

Saturday July 15, 2017 WOD

*9am member WOD
*10 am free community class

part A:
5 min EMOM
5 strict pull up or 8 ring row

Part B:
5 min EMOM
5 dumbell curl/arm

Part C:
8 min AMRAP
6 thruster (95/65)
6 pull up

Friday July 14, 2017 WOD

Mash Up WOD:
21-15-9
Front rack lunge (115/75)
hand release push up
-rest 4 min
2 rounds
18 kettlebell swing (53/35)
2 rope climb
-rest 4 min
1 round
800m run
100 double under

Thursday July 13, 2017 WOD

**6:30pm Olympic lifting barbell club with Buck

Skill:
snatch drills

WOD:
2 rounds for time
20 abmat sit up
20 burpee
20 box jump (24/20)
20 hang power snatch (95/65)

Wednesday July 12, 2017 WOD

*YOGA @ 6:45 pm

Pull Up Progression work:
4×5 eccentric pull up
(kip or jump up, at least a 3 second count in your descent for each rep!

WOD:
12 min AMRAP
12 Toe2bar
6 deadlift (225/155)

Tuesday July 11, 2017 WOD

*if you haven’t done your strict pull up test#1 yet get it done! we are doing progressions all of July and we want to help you to track your progress.

Strength:
Back Squat
build to a 3 RM

WOD:
400m run
then..
3 rounds
16 front squat (95/65)
14 S2OH
20 double under
then 400m run

Monday July 10, 2017 WOD

Skill/Strength:
1x max dead hang grip strength hold
6×4 strict Pull up (weighted if possible!!)

WOD:
18-15-12-9
Power Clean (135/95)
Pull Up

Sunday July 9, 2017 WOD

*10am free community WOD
*11am Monster Mash Workout and Open gym

WOD:
4 rounds, 1 min at each station
-burpee box jump (24/20)
-wallball (20/14)
-Row for Cals
-1 min rest
* score = total reps for all 4 rounds

Saturday July 8, 2017 WOD

*9am members WOD
*10am FREE community workout

WOD:
6 rounds
12 Dumbbell snatch (50/35)
150m run
30ft sled push (323/233)

Friday July 7, 2017 WOD

Athlete of The Month
Ryan Baily’s

“Jacked and Tan”

Bench Press
in groups of 3
build to a heavy 5 reps
*1 partner benches
*1 partner spots
*1 partner holds L-sit

3 person team WOD:
45 HSPU
75 pull up
90 thruster (115/75)
120 v-ups
150 KB swings (53/35)
run 400m as a team
*1 person works at a time, split work as needed

Thursday July 6, 2017 WOD

*6:30pm olympic lifting barbell club with Buck

Strength set:
Front Squat
build to a heavy, challenging double

WOD:
21-15-9
Front Squat (135/95)
Burpee over the bar

Wednesday July 5, 2017 WOD

Strength:
Strict Pull Up Test #1
best of 3 attempts at a max consecutive set

WOD:
8 min AMRAP
8 hang power clean (135/95)
16 wallball (20/14)

Accessory Work:
15 rower pike
15 v-up

Tuesday July 4, 2017 Wod

*10am workout only, HAPPY 4th of July

Wod:
7 rounds for time
7 handstand push-ups
7 thrusters (135/95)
7 knees 2 elbow
7 deadlift (225/155)
7 burpees
7 kettle bell(53/35)
7 pull-up

Monday July 3, 2017 Wod

*4th of July 10am hero wod only

Skill:
3×5
Eccentric pull-up

Wod:
150m run
21 overhead squat(115/75)
150m run
15 overhead squat
150m run
9 overhead squat

Sunday July 2, 2017 Wod

*july 4th 10am hero wod only
*no 9am today 10am and 11am advanced monster mash only

Wod:
3 rounds
150m farmer carry(106/70)
20 see the lights(35/25)
15 burpee over the plate
10 v-up

Saturday July 1, 2017 Wod

*9am member workout 10am free to the community
*10am 4th of July workout only

Wod:
Chipper
Run 800m
40 kettle bell swing(53/35)
40 push-up
40 squat
400m run

Friday June 30, 2017 WOD

*4th of July 10am workout only!

PART A:
10min EMOM
odd-5 strict pull up (weighted if possible)
even-5 strict ring dip

PART B:
10 min AMRAP
10 box jump (24/20)
11 wallball (20/14)
12 med ball sit up

Thursday June 29, 2017 WOD

*6:30pm Barbell Club with Buck

PART A:
Push Jerk
build to heavy 3

PART B:
5 rounds
8 power clean (125/85)
150m run

Wednesday June 28, 2017 WOD

*6:45pm Yoga with Aerielle, a tight muscle is a weak muscle! mobilize to realize.

WOD:
on a running clock..
3 rounds
6 power snatch (115/75)
10 box jump (24/20)
-rest 4 min
3 rounds
6 hang squat snatch (115/75)
10 toe2bar
-rest 4 min
35 v-up

Tuesday June 27, 2017 WOD

PART A:
Back Squat
build to a heavy 3 or 3RM

PART B:
4 rounds
10 bar over burpee
8 Front Squat (155/115)
1 min rest

*rest is included in your time

Monday June 26, 2017 Wod

Wod:
800m medball carry(20/14)
50 double unders
35 thruster(95/65)
50 double unders
800m medball carry

Sunday June 25, 2017 Wod

*9am members workout 10am free to the public
*11am advanced monster mash

Wod:
3 rounds
400m run
20 box jump(24/20)
15 sit up
10 deadlift(205/145)

Saturday June 24, 2017 WOD

*9am members WOD
*10am FREE community class

WOD:
4 rounds for time
12 burpee
14 pull up
16 kettlebell swing (53/35)

Friday June 23, 2017 WOD

Strength:
Bench press
6×3 @ 85%

WOD:
15 min AMRAP
20 wallball (20/14)
15 toe2bar
5 tire flip (300/200)

Thursday June 22, 2017 WOD

6:30 barbell club with Buck

WOD:
PART A:
1000m row time trial
(onlookers will cheer and mobilize while waiting their turn, document their time and compare)

PART B:
Snatch Drills and skillz

PART C:
6 rounds
8 hang power snatch (125/85)
30ft sled push (5x45s/4x45s)

Wednesday June 21, 2017 WOD

*6:45 pm Yoga with Aerielle
*day 21 of the Salty Summer Challenge!

WOD:
CHIPPER!
50 sit up
40 S2OH (95/65)
30 front rack lunge
20 overhead squat
10 burpee
400m run

Tuesday June 20, 2017 WOD

Skill/Strength:
5 rounds at 75%
1x power clean
1x hang squat clean
1x front squat

WOD:
5 rounds
6 full clean (135/95)
40 double under

Monday June 19, 2017 WOD

To all of you who showed up for the beach WOD, awesome job! ocean swims and soft sand runs are not easy!!

Skill/strength:
10 min EMOM
odd: 4 strict pull up (or weighted)
even: 4 strict ring dip

WOD:
10 min AMRAP
8 pull up
10 box jump (24/20)
12 hand release push up

Sunday June 18, 2017 WOD

NO 9AM WOD TODAY!!!
*BEACH WORKOUT at 10AM (free to the community!)
*11AM MONSTER MASH BEACH WOD

-meet at the blue pop up tents on the Lighthouse side of Seabright Beach
-Be prepared to get wet

Saturday June 17, 2017 WOD

*9am members WOD
*10am FREE community WOD

WOD
3 rounds
400m med ball run (20/14)
20 KB deadlift (53/35)
15 toe2bar

Friday June 16, 2017 WOD

Day #16 of SALTYSUMMERCHALLENGE!

Strength:
Front Squat
6×3 maintaining

WOD:
5 rounds
7 thruster (95/65)
7 burpee
40 ft sled push (233/188)

Thursday June 15, 2017 WOD

*6:30pm Barbell Club with Buck

Skill:
(Full) Snatch drills

WOD:
3 rounds
10 ab mat sit up
8 hang power snatch (115/75)

-rest 4 min exactly (running clock)

3 rounds
8 toe2bar
6 overhead squat (115/75)

Wednesday June 14, 2017 WOD

*6:45pm Yoga with Aerielle

Strength:
Strict Press
5×5 @ 70%

WOD:
12 min AMRAP
9 box jump (24/20)
12 S2OH (115/75)
15 kettlebell swing (53/35)

Tuesday June 13, 2017 WOD

April’s ‘Athlete Of The Month’ has finally graced us with her personal legacy WOD…

“PAIGE”

skill:
Spike Ball!

WOD:
3 rounds
50 double under
25 wallball (20/14)
15 deadlift (135/95)
10 power clean
8 back squat
then…
buy out with 1000m row

Monday June 12, 2017 WOD

Great job everyone on the Salty Summer Challenge, we have seen consistent commitment from many of you in making this a priority… and what an awesome thing to prioritize!

Gymnastic Skills:
6x :40 on, :15 off
-inversion and handstand
-handstand walking
-wallwalking

WOD:
4 rounds
8 handstand push up
14 front rack dumbbell lunge (70/100)
12 pull up
1 min rest (exactly)

Sunday June 11, 2017 WOD

*9am members WOD
*10am FREE community class
*11am Mash Up and bring your suit for an ocean dip!

WOD:
3 rounds, 1 min at each station
1:00 DB thruster (70/90)
1:00 abmat sit up
1:00 row
1:00 kettle bell swing (53/35)

Saturday June 10, 2017 Wod

*9am member workout 10am free to the community

WOD:
3 rounds
25 wall ball (20/14)
12 burpee box jump over (24/20)

Friday June 9, 2017 WOD

Skill:
Bar muscle up practice and drills

WOD:
6 rounds
NOT FOR TIME
8 deadlift @ 75%
15 slam ball (25/35)
2 bar muscle up

* each movement requires your full attention and effort. Take ample rest between movements to ensure quality.

Thursday June 8, 2017 WOD

* Barbell Club with Buck at 6:30pm, Snatch and clean & jerk skillz
* how was your dip yesterday?? a little chilly? keep it up!!

WOD:
Bodyweight Chipper!
35 pull up
35 air squat
35 burpee
35 abmat sit up
35 lunges
800m run

Wednesday June 7, 2017 WOD

* 6:45 PM yoga with Aerielle

WOD:

PART A:
Overhead squat
build to a heavy 5, then..
3×5

PART B:
6 rounds
4 hang power snatch (115/75)
4 overhead squat
150m run

Tuesday June 6, 2017 WOD

PART A:
power clean
build to a heavy triple

PART B:
8 power clean (135/95)
6 v-up
1 rope climb

Monday June 5, 2017 WOD’

Great job last week everyone, we are so impressed with everyone’s progress, especially after doing ‘Murph’!

PART A:
pause back squats
5×4 building with a :2 pause at the very bottom

PART B:
8 min EMOM
5 handstand push up
30 double under

PART C:
8 min EMOM with a mobility strap
-hamstrings
-IT bands
-adductors
-z touch

Sunday June 4, 2017 WOD

*9am members class
*10am FREE community class
*11am monster mash up and open gym

WOD:
12 min AMRAP
16 wallball (30/14)
8 deadlift (185/135)

Saturday June 3, 2017 WOD

*fundraiser tonight for Club Dust 5-7pm, helping build homes for those living in poverty. Raffle/prizes/food

*Saturday: 9am members WOD, 10am FREE community WOD

WOD:
4 rounds
40 double under
15 S2OH (115/75)
10 burpee

Friday June 2, 2017 WOD

ATHLETE OF THE MONTH GOES TO…
RYAN BAILEY
Ryan has shown discipline, enthusiasm and dedication, he won by a landslide this month!

Strength:
Bench Press
6×4 @ 80%
*in between each set complete 150m row SPRINT

WOD:
400m med ball carry(20/14)
25 wallball (20/14)
25 kettlebell swing (53/35)
25 box jump (24/20)
25 toe2bar
400m medball carry

Thursday June 1, 2017 WOD

*1st day of the Salty Summer Challenge! get your ocean dunk in today, make it happen!
*barbell club at 6:30pm with Buck

Strength/Skill:
Thruster
Build to a heavy single (small increments!)

WOD:
18-16-14-12
Thruster (115/75)
Pull up

Wednesday May 31, 2017 WOD

*6:45 pm Yoga with Aerielle

Strength Building:
find Max weight for 30ft sled push

WOD:
10 min AMRAP
10 burpee
5 power snatch (125/85)
60ft sled push (233/188)

Tuesday May 30, 2017 WOD

Gymnastic Skill:
-3x max L-sit hold
*1:00 rest between efforts
-1x max plank hold (gym record is 5:00)

WOD:
4 rounds
400m run
16 front rack lunge (95/65)
10 ring dip

Monday May 29, 2017 Wod

*only 9am and 10am Memorial Day

Strength:
Deadlift
5×5 building

Wod:
21-15-9
Deadlift (125/85)
Hang power clean
Shoulder to overhead

Sunday May 28, 2017 WOD

GREAT JOB ON MURPH EVERYONE! VERY IMPRESSIVE!
*9am members class
*10am Free to the community
*11am: Monster Mash, Mobility and open gym, you choose.

WOD:
A:
12 min AMRAP
16 kettlebell swing (53/35)
18 abmat sit up
40 double under

B:
7 min EMOM
mobility/stability
1:00 down dog
1:00 KB squat hold
1:00 straddle forward fold
1:00 pigeon right
1:00 pigeon left
1:00 plank hold
1:00 thoracic open hold with KB on foam roll

Saturday May 27, 2017 WOD

Memorial Day HERO WORKOUT!
10am class ONLY! followed at 11am by a potluck BBQ
*workout may be performed solo, as a team of 2,3 or 4 or sliced in half or quartered for an individual:

“MURPH”
1 mile run
then..
20 rounds
5 pull up
10 push up
15 air squat
then..
run 1 mile

Friday May 26, 2017 WOD

*Saturday @ 10am Murph! 11am potluck BBQ!

WOD:
Part A:
5 min EMOM stability WOD

Part B:
5 min EMOM mobility WOD

Part C:
5 rounds
12 dumbbell snatch (45/35)
10 box jump (24/20)

Thursday May 25, 2017 WOD

*in honor of Memorial Day we will celebrate by doing the hero WOD “murph” in recognition of all those who have made sacrifices for us. 10am workout and 11am BBQ. no 9am class!

Strength:
Deadlift
5×5 @ 70%

WOD:
10 min AMRAP
8 toe2bar
12 deadlift (185/135)
14 wallball (20/14)

Wednesday May 24, 2017 WOD

*A shout out to Dr. Aaron VanBrunt for an awesome mobility seminar, knowledge is power and we do love power 🙂

*Hero workout “Murph” on Saturday at 10am, BBQ at 11am. scaled versions are available, all levels welcome!! no 9am class that day

Core:
4 min AMRAP
10 jack knife
12 Russian twist (35/25)
14 mountain climber

WOD:
800m run
20 front squat (115/75)
1 rope climb
400m run
15 front squat
1 rope climb
200m run (parking lot perimeter)
10 front squat
1 rope climb

Tuesday May 23, 2017 WOD

*tonight at 6:30 be here for Dr. Aaron Van Brunt’s mobility seminar! Free to members!
* Saturday Memorial Day celebration , 10am workout only followed by potluck BBQ

PLEASE WELCOME HYLIE! she will be teaching today’s 6 & 8 am classes. Introduce yourself and give her a warm welcome!

WOD:
6 rounds
7 burpee
14 hang power clean (125/85)
28 double under

Monday May 22, 2017 WOD

*Tuesday night 5/23 @ 6:30pm mobility and injury prevention seminar with Dr. Aaron Van Brunt, do yourself a favor and please attend, family will benefit as well!
*Saturday 5/27 @ 10am in honor of Memorial Day and those that have made sacrifices for us, we will host the Hero workout “Murph”,followed by a potluck BBQ at the gym.

WOD:
Part A:
8 min EMOM
5 strict press at 65%
5 abmat sit up

Part B:
8 min AMRAP
8 shoulder to overhead (125/85)
14 toe2bar

Sunday May 21, 2017 WOD

*9am members WOD
*10am FREE community workout
*11am Monster Mash

WOD:
3 rounds, 1 min at each station, :15 transition time
1:00 row
1:00 wallball (20/14)
1:00 slam ball (35/25)
1:00 tire flips (300/200)
*attempt max reps with each movement, score is total reps for all rounds

Saturday May 20, 2017 WOD

*9am members WOD
*10am FREE community workout

In preparation for Memorial Day ‘Murph’ we bring you…

‘Little, running Cindy’
WOD:
20min AMRAP
150m run
5 pull up
10 push up
15 air squat

Friday May 19, 2017 WOD

* IMPORTANT DATES:
Tuesday 5/23 mobility and injury prevention seminar @ 6pm
Saturday 5/27 10am class only for hero wod “murph” followed by bbq!

Part A:
Front Rack Lunge strength building
4×2

Part B:
5 rounds
40 double under
10 front rack lunge (115/75)

Friday May 19, 2017 WOD

6:30pm Barbell club

Part A:
6 MIN EMOM
Squat Clean and Jerk ladder
(You will load your own bar)
Min 1: 4 C&J @75/55
Min 2: 4 c&j @95/65
Min 3: 4 c&j @115/75
Min 4: 4 c&j @135/95
Min 5: 4 c&j @155/115
Min 6: 3 c&j @175/125

Part B:
5 rounds
12 Burpee box jump (24/20)
20 Abmat sit up

Wednesday May 17, 2017 WOD

6:45om Yoga with Aerielle

WOD:
15 min AMRAP
150m run
30ft sled push (200/180)
10 Hspu

Tuesday May 16, 2017 WOD

This is Michael’s last day with us! He is Leaving town 😟 we will miss him!

Part A:
Bench Press
4×12
*12th rep should reach failure

Part B:
6 rounds
12 deadlift (185/135)
14 toe2bar

Monday May 15, 2017 WOD

Strength:
Back Squat
7×3 @85%

WOD:
8 min AMRAP
8 thruster (115/75)
8 burpee
8 pull up

Sunday May 14, 2017 WOD

*9am members class
*10am FREE community class
*11am Monster Mash!

WOD:
5 rounds
10 dumbbell box step up (24/20,45/35)
10 toe2bar
10 dumbbell push press

Saturday May 13, 2017 WOD

9am and 10am classes,
10am FREE to the community!

Strength:
Strict Pull Up
5×5
-barbell assist
-weighted

WOD:
12 min AMRAP
12 pull up
150m run
21 kettlebell swing

Friday May 12, 2017 WOD

A.
Chipper Friday!
400m run
40 wallball (20/14)
40 walking lunge
40 sit-ups
40 HRPU

B. Mobility WOD
7 min EMOM
1 min each leg couch stretch
1 min each leg pigeon pose
1 min each arm shoulder distract
1 min down dog pose

Thursday May 11, 2017 WOD

*6:30pm Barbell Club Olympic Lifting

Strength:
Overhead Squat
6×3 @ 80%

WOD:
10 min AMRAP
7 power snatch (115/75)
9 box jump (24/20)

Wednesday May 10, 2017 WOD

*6:45pm Yoga with Aerielle

A. 10 min EMOM
Odd :8 pistol squat
Even:8 toe2bar

B. 800m run, then
8 rounds
5 pull up
10 push press (95/65)
5 burpee
Then..
800m run

Tuesday May 9, 2017 WOD

Strength:
Power clean
2-2-2-2-2-2..
Build to a 2 rep max

WOD:
5 rounds
8 squat clean (135/95)
75 double under

Monday May 8, 2017 WOD

Tabata Gymnastic skills:
A. odd-ring hold (top of a ring dip)
even-plank hold
B. odd-L-sit hold
even-handstand hold

WOD: nasty girl
“DIANE”
21-15-9
Deadlift (225/155)
Handstand push up

Sunday May 7, 2017 WOD

*9:00am members WOD
*10am FREE community class, get your feet wet!
*11am open gym and MONSTER MASH UP with Lily

WOD:
30 pull ups
then 3 rounds
14 burpees
16 jack knife
18 front rack lunges (115/75)
then..
30 push ups

Saturday May 6, 2017 WOD

SATURDAY
*9am members WOD
*10am FREE community workout

WOD:
partner workout!
400m med ball carry
50 box jump
50 wallball
400m mb carry
40 BJ
40 WB
400m mb carry
30 BJ
30 WB
400m mb carry
20 BJ
20 WB
400m mb carry
10 BB
10 WB
* one partner works at a time, both running alternating with the wallball

Friday May 5, 2017 WOD

WOD:
Part A
5 rounds NOT for time(no lagging!)
6 ring dip (for quality & depth)
12 slam ball (go heavy)

Part B
“Annie”
50-40-30-20-10
Double under
Abmat sit up

Thursday May 4, 2017 WOD

*Seabright Barbell Club 6:30pm tonight

Skill:
Rope climb practice
– legless
– L-sit
– weighted
*everyone will do 4 ascents that challenge their current abilities.

WOD:
10 burpee
10 front squat (135/95)
1 rope climb
400m run
20 burpee
20 front squat
2 ropeclimb
400m run

Wednesday May 3, 2017 Wod

Skill:
750m row for time
*3 at a time, cheer on your team mates!

Wod:
3 rounds
3min AMRAP
6 pull-up
6 hang power clean(125/85)
Rest 1 min
*start each consecutive AMRAP where you left off the last one

Tuesday May 2, 2017 WOD

on a running clock:
80 double under
60 air squat
40 push up
30 abmat sit up

rest 5 min EXACTLY

20 full snatch (115/75)

*score is total time

Monday May 1, 2017 WOD

Happy May Day!
Congratulations to Paige Lancourt
For being voted in as Athlete of the Month for April 2017! Your dedication to your training has been noted by all. We love to see when an athlete takes their training seriously and sets forward progress in motion!

Part A:
5 min EMOM
5 strict press @ 75%

Part B:
4 rounds for time
400m run
21 deadlift (135/95)
9 S2OH

Sunday April 30, 2017 WOD

*9am members WOD
*10am FREE community WOD
*11am monster mash up!

WOD
4 rounds for time
25 wallball (20/14)
45 double under
12 Pull up

Saturday April 29, 2017 WOD

*PARTY TONIGHT AT 7pm!

*9am members WOD
*10am FREE community WOD

WOD:
15 min AMRAP
15 box jump (24/20)
150m plate carry (45/35)
10 burpee

Friday April 28, 2017 WOD

MARCH’S ATHLETE OF THE MONTH
“ANN”
A: 1 round of dodgeball
losers: 5 min EMOM of 8 thruster (95/65)
winners: 5 min EMOM of 8 push press (95/65)
B: 1 round dodgeball
losers: 5 min EMOM 5 squat clean (115/75)
winners: 5 min EMOM 5 power clean (115/75)
C: 1 round dodgeball
losers: 3 min AMRAP of Burpee
winners: dance to ‘YMCA’ and cheer on losers

Thursday April 27, 2017 WOD

*Roaring 20’s, Karaoke and Cocktails this Saturday at 7pm! Taco truck and good times.

Skill/strength:
strict pull up
5×5
-weighted
-L-sit
-Barbell assist

WOD:
15 min AMRAP
150m run
12 box jump (24/20)
15 deadlift (135/95)
1×30 foot sled push (200/180)

Wednesday April 26, 2017 WOD

*yoga @ 6:45pm with Aerielle

CHIPPER
WOD:
40 wallball (20/14)
40 abmat sit up
40 hang power clean (95/65)
40 kettlebell swing (53/35)
40 toe2bar

Tuesday April 25, 2017 WOD

*party at the gym Saturday night 7-11pm, karaoke, cocktails, taco truck and 20’s attire! Celebrate!

Skill:
4 rounds
Snatch drills increasing in weight
3 Snatch push press
3 heaving snatch balance
3 snatch drop
3 overhead squat

WOD:
3 rounds
400m run
10 hang power snatch (115/75)
6 overhead squat

Monday April 24, 2017 WOD

*Strength
Front Squat
7×3 maintaining

WOD:
21-15-9
S2OH (135/95)
Pull up

Sunday April 23, 2017 WOD

*9am Members WOD
*10am FREE community WOD
*11am MONSTER MASH workout and open gym

WOD:
3 rounds,
1 min at each station
1:00 slam ball
1:00 row
1:00 double under
1:00 sit up
1:00 kettlebell swing (53/35)
1:00 rest

Saturday April 22, 2017 WOD

**NO 9AM CLASS SATURDAY!
10AM BEACH WORKOUT
@ Seabright Beach, look for the pop up near the staircase.
Workout will be followed by beach clean up
HAPPY EARTH DAY!

Friday April 21, 2017 WOD

*this Saturday Beach WOD! 10am class only

Skill:
Max height box jump
(Record in your journal)

WOD:
6 rounds
10 box jump(24/20)
12 toe2bar
16 kettlebell swing (53/35)

Thursday April 20, 2017 WOD

*6:30pm Seabright Barbell Club!

WOD:
A: strength
Deadlift 7×3 @ 75%

B: metcon
7min AMRAP
7 deadlift (185/135)
7 burpee

Wednesday April 19, 2017 WOD

*6:45pm Yoga with Aerielle
*upcoming: April 29th Karaoke and Cocktails!
7-11pm, Alex Gs Birthday, complete with a taco truck!! Be there!

WOD:
800m run
Then…
21-15-9
Thruster (95/65)
Pull up

Tuesday April 18, 2017 WOD

Strength:
6×5 Back squat @ 65%

WOD:
150 double under
100 air squat
50 pull up
400m run

Monday April 17, 2017 Wod

Core:
For time
100 jack knife
50 hip lift
10 rower pike

Wod:
5 rounds
10 handstand push-up
12 hang power clean(115/75)
16 wall ball(20/14)

Sunday April 16, 2017 WOD

HAPPY EASTER!
No official classes will be held today.
Group Monster Mash Up only at
11:30am. This is not a coached workout, to participate you must be proficient with the barbell.

Saturday April 15, 2017 WOD

*9am members WOD
*10am FREE community WOD

WOD:
16 min AMRAP
8 burpee
16 wallball (20/14)
150m run
4 tire flip (200/300)

Friday April 14, 2017 WOD

A: Bench Press
4×6 @ 75%

B:
WOD:
10-9-8-7-6-5-4-3-2-1
Deadlift (135/95)
S2OH

Thursday April 13, 2017 WOD

*6:30-8pm Seabright weightlifting barbell club

WOD:
6 min AMRAP
10 pull up
10 kettlebell swing (53/35)
-rest 3 min
6 min AMRAP
30 foot sled push (220/180)
10 toes 2 bar

Wednesday April 12, 2017 WOD

*6:45pm Yoga with Aerielle

WOD:
buy in:
20 burpees
then 3 rounds
8 Hang power snatch (115/75)
40 double under
8 front rack lunge
then close out:
20 burpees

Tuesday April 11, 2017 WOD

Skill:
Power Clean
Building 3-3-3-3-3-3
*last set should be very challenging

WOD:
9min AMRAP
9 hang power clean (135/95)
12 box jump
15 toe2bar

Monday April 10, 2017 WOD

Strength set:
Push press 5×5 @80

WOD:
10 rounds
5 thruster (95/65)
150m run or row
5 ring dip

Sunday April 9, 2017 WOD

*9am members WOD
*10am FREE community workout: come test the waters, life is not a dress rehearsal!
*11am MONSTER MASH UP, open gym and olympic lifting instruction.

WOD:
4 rounds
400m run
30 overhead plate lunge (35/25)
10 burpee box jump (24/20)

Saturday April 8, 2017 WOD

*Beach WOD has been postponed due to rain! Normal weekend schedule in the gym
*9am members WOD
*10am FREE “get your feet wet” community workout

WOD:
3 rounds
20 kettle bell swing (53/35)
30 kettle bell deadlift
40 abmat situp

Friday April 7, 2017 Wod

*Beach workout cancelled tomorrow due to rain, we will reschedule soon!

Wod:
With a partner…
5 rounds
60ft. Sled push(225/180)
30 pull ups
40 push ups
50 air squat
*every round each partner will push sled 30 feet. All other rep schemes are up to the partners.

Thursday April 6, 2017 Wod

*Beach wod will be postponed due to rain,
There will be a normal gym weekend schedule.

Strength:
Overhead squat
Build instead of 3 up to a 3 rep max

Wod:
400m run
21 power snatch(125/75)
400m run
15 power snatch
400m run
9 power snatch

Wednesday April 5, 2017 WOD

*6:45 pm Yoga with Aerielle

WOD:
3 rounds
10 dumbbell snatch (35/50)
10 box jump
-rest exactly 5 min
2 rounds
150m farmer carry (70/100)
20 wallball (20/14)
-rest exactly 5 min
800m run
2 rope climbs

Tuesday April 4, 2017 WOD

*Saturday Beach WOD @ 10am
On Seabright Beach followed by Beach clean up, be there!

WOD:
Part A:
Push press 6×3 @ 80% (maintain)

PartB:
4 rounds
8 S2OH (125/85)
16 toe2bar
32 double under

Monday April 3, 2017 WOD

*Great Husky Wild pig feast everyone! Good food, good times.
*Saturday 4/8 Beach WOD at 10 am followed by beach clean up session, serve our community and our marine sanctuary!

WOD:
3-6-9-12-9-6-3
burpee over the bar
front squat (155/115)
chest 2 bar pull up

Sunday April 2, 2017 WOD

*WILD PIG BBQ TODAY! Asgeir’s house 4-8pm. Text 841-566-4263 to RSVP.Laughs.eats.drinks.games.
*9am members WOD
*10am FREE community WOD

5 rounds
15 medball clean (20/14)
150m medball carry
15 wallball

Saturday April 1, 2017 WOD

* 9am members WOD
* 10am FREE community “get your feet wet” class

WOD:
Chipper!!
70 double under
60 lunge
50 wallball (20/15)
40 kettlebell swing (53/35)
30 toe2bar
20 hand release push up
10 burpee

Friday March 31, 2017 Wod

*movie night starts at 6:30pm
*member appreciation BBQ at Asgeir’s on Sunday at 4-8pm

Strength:
6×3 front squat @75-80%

Wod:
7min AMRAP
10 pull up
10 box jump(24/20)

Thursday March 30, 2017 WOD

-FIRST BARBELL CLUB class at 6:30pm with Buck
-FRIDAY NIGHT movie, ‘Fittest On Earth’ showing at 6:30pm
-SUNDAY BBQing wild pig at 4pm at Asgeir’s place

Part A:
10 min EMOM
Odd: 8 Bench Press @ 70%
Even: 150m sprint row

5 min rest/transition

Part B:
10 min EMOM
odd: 15 slam ball (35/25)
Even: 8 dumbbell thruster (45/35)

Wednesday March 29, 2017 Wod

*Barbell Club starts Thursday 3/30 @630-8
*movie night on Friday: we will be showing the ‘Fittest on Earth’ @ 6:30pm
*bbq at Asgeir’s house on Sunday 4-8pm more info on the board at the gym.

Wod:
4 rounds
400m fun
21 deadlift (185/135)

Tuesday March 28, 2017 Wod

*thursday barbell club 6:30-8pm
*sunday members appreciation BBQ at Asgeir’s, information on the board at the gym
*friday movie night , 630pm newest FITEST ON EARTH!

Skill:
3 sets
1 snatch pull
1 hang power snatch
1 hang snatch

Wod:
10min AMRAP
8 power snatch(115/75)
10 burpee over bar

Monday March 27, 2017 WOD

Huskie Events This Week:
-Friday 3/31 Movie night at the gym, showing “FITTEST ON EARTH” via the projector at 6:30 pm
-Sunday 4/2 BBQ at Asgeir’s place, he shot a wild pig for us to eat. Bring a side/drink/swimsuit 4pm-8pm @ 145 Old Adobe Rd, Watsonville. Drink. Eat. Laugh.

Skill:
grip strength: 2x max dead hang from PU bar
Strength:
strict Pull Up 4×5
_weighted
-L-sit
*in between sets: 15 abmat sit up

WOD: 4 rounds
150m row
10 hang power clean (135/95)
10 pull up
10 front s…

Sunday March 26, 2017 WOD

*9am members WOD
*10am FREE community class
*11am monster mash up and 17.5 judging

WOD:
3 rounds for reps
1 min box jumps (24/20)
1 min rest
1 min push press (95/65)
1 min rest
1 min kettlebell swing (53/35)
1 min rest

Saturday March 25, 2017 WOD

*9am members WOD
*10am FREE community WOD

Metabolic conditioning workout:
15 min AMRAP
5 pull up
10 toe2bar
15 push up
20 wallball (20/14)

Friday March 24, 2017 WOD

Last Friday Night Lights! 6:30 pm competitors come get judged and celebrate with champagne after, or just come and cheer on your community!

CROSSFIT GAMES OPEN WOD 17.5:
10 rounds for time
9 Thrusters (95/65)
35 double unders

Scaled:
10 rounds for time
9 thrusters (65/45)
35 single unders

Thursday March 23, 2017 WOD

February’s ‘Athlete Of The Month’
Jonathan Vitali presents us with..

“JONATHAN”
Part a: Overhead Squat 3-3-3-3-3
Building

Part b: 2 rounds
20 Overhead squat (95/65)
800m run
15 burpee box jump (24/20)

Wednesday March 22, 2017 WOD

*6:45pm Yoga with Aerielle. Bend so that you will not break.

Strength loading:
Deadlift 5-5-5-5-5-5

WOD:
12 min AMRAP
50 double under
12 Deadlift (125/185)
8 ring dips

Tuesday March 21, 2017 WOD

Strength:
Bench Press
7×5 building

WOD:
2 rounds
40 front rack lunge (45/35)
20 push up
40 air squat
20 pull up
40 kettlebell swing (53/35)
20 abmat sit up

Monday March 20, 2017 Wod

Wod:
Part A:
3 rounds
10 rower pike
16 Russian twist (35/25)
18 see the lights
-Approximately 5min rest-
Part B:
6min EMOM
3 clean + jerk(@70-80%)
-Approximately 5min rest-
Part C:
3×5 back squat
*by 3rd set find 5 rep max

Sunday March 19, 2017 WOD

*9am members WOD
*10am FREE community workout
*11am monster mash! Open gym and 17.4 judging available

WOD:
4 rounds
10 burpee box jump (24/20)
20 kettlebell swing (53/35)
10 toe2bar

Saturday March 18, 2017 WOD

*9am members WOD
*10am FREE community class

WOD:
15 min AMRAP
150m overhead plate carry (45/35)
12 pull up
50 double under
12 chest weighted sit up (35/25)

Friday March 17, 2017 WOD

*Friday Night Fights! 6:30pm come do 17.4 and get judged.

WOD:
55 deadlift (225/155)
55 wallball (20/14)
55 cal row
55 HSPU

Scaled:
55 deadlift (135/95)
55 wallball (20/10, 9’/9′)
55 cal row
55 HR push up

Thursday March 16, 2017 WOD

Strength:
Back Squat 7×3 @ 80%

WOD:
12 min AMRAP
6 full snatch (125/85)
12 box jump (24/20)

Wednesday March 15, 2017 WOD

February’s ATHLETE OF THE MONTH goes to ANN! this girl has been kicking ass and moving mountains lately!

Wednesday Yoga at 6:45pm.. Lengthen out your strength!

Skill:
Rope Climbs
each athlete will attempt 3 rope climbs that tests their ability.
*weighted
*legless

WOD:
2 rounds
50 double under
40 ab mat sit up
20 S2OH (125/85)
2 rope climb

Tuesday March 14, 2017 WOD

*Fundamentals classes are now available by appointment only and included in a normal membership

Skill:
Handstand practice: walking, static holds, wallwalks, obstacles
then..
Tabata: hold or walk

WOD:
4 rounds
14 Front squat (115/75)
12 HSPU
10 burpee
then…
800m run

Monday March 13, 2017 Wod

*fundamentals @ 630pm

Wod:
“DT”
5 rounds
12 deadlift (155/105)
9 hang power clean
6 push jerk
*in honor of USAF SSgt. Timothy P. Davis

Sunday March 12, 2017 Wod

*9am member wod 10am free to the community 11am 17.3 judgement day

Wod:
3 rounds
1:00 each station
Row for cals
Air squat
Push-up
Abmat sit-up

Saturday March 11, 2017 WOD

*9am members WOD
*10am FREE community WOD

7 min AMRAP
15 wallball (20/14)
10 burpee box jump (24/20)

-rest 4 min

7 min AMRAP
150 m run
20 kettle bell swing (53/35)

Friday March 10, 2017 WOD

*crossfit open workout 17.3 judging Friday night at 6:30pm

Prior to 8:00 min complete:
3 rounds
6 chest to bar pull-ups
6 snatch (95/65)
Then
3 rounds
7 c2b pull-up
5 snatch (135/95)
Then prior to 12:00
8 c2b pull up
4 snatch (185/135)
Then prior to 16:00
3 rounds
9 c2b pull-up
3 snatch (225/155)
Then prior to 20:00
3 rounds
10 c2b pull-up
2 snatch (245/175)
Then prior to 24:00
3 rounds
11 c2b pull-up
1 snatch (265/185)
*if all reps are completed , time ca…

Thursday March 9, 2017 WOD

*open gym 6:30-8pm with Buck. Starting in two weeks (3/23) the ‘Seabright CrossFit Barbell Club’ will commence and begin training every Thursday night at this time (open gym will still be available). This is an Olympic lifting class that will focus only on the snatch and the clean and jerk.

Skill:
Full squat snatch
-build to a heavy double

WOD:
14 Min AMRAP
8 full snatch (115/75)
150m farmer carry (100/70)
8 toe2bar

Wednesday March 8, 2017 WOD

Strength:
Deadlift
Build to a challenging set of 3

WOD:
3 rounds
21 wallball (20/14)
15 pull ups
9 deadlifts (225/165)

Tuesday March 7, 2017 WOD

Skill:
Power clean
Build to a challenging set of 3

Chipper!
11 burpee
22 power clean (135/95)
33 kettlebell swing (53/35)
44 Jack knives
55 double under

Monday March 6, 2017 WOD

*post your open WOD score by 5 pm!

Part A:
Push Press 8×4 @80%

Part B:
8 min AMRAP
5 Thruster (95/65)
5 Ring Dip

Sunday March 5, 2017 WOD

*9am members WOD
*10am FREE community class
*11am open gym, 17.2 judging is available!

WOD:
4 rounds
50 double under
30 kettlebell swing (53/35)
20 wallball (20/14)
10 burpee

Saturday March 4, 2017 WOD

*9am members WOD
*10am FREE to the community

WOD:
400m run buy in..
Then:
40 air squat
30 push up
40 air squat
30 abmat sit up
40 air squat
30 pull up
Then:
400m run buy out

Friday March 3, 2017 Wod

*17.2 open wod Friday night lights judging at 6:30pm
*fundamentals @ 7am

Wod:
12min AMRAP
2 rounds
50ft. Weighted walking lunge(50/35)
16 toe 2 bar
8 dumbbell power cleans
Then. ……..
2 rounds
50ft weighted walking lunge
16 bar muscle ups
8 dumbbell power cleans
*alternating between toe 2 bar and muscle ups every 2 rounds.

Thursday March 2, 2017 WOD

*Thursday night 6:30pm Open announcement viewing!
*Friday Night Lights at 6:30pm Open Judging!

Thursday Skill:
1000m row for time.
*heats of 3, cheer on your fellow athletes!
*record your results.

WOD:
12 Min AMRAP
8 HSPU
10 box jump (20/14)
2 rope climb

Wednesday March 1, 2017 WOD

Strength:
Bench Press 7×5 @ 75%

WOD:
50 wall ball (20/14)
20 Hang power clean (115/75)
25 wallball
10 Hang power clean

Tuesday February 28, 2017 Wod

*February’s Athlete of the month goes to Jonathan Vitali! He has shown commitment, dedication, and always has a great attitude. A great role model as a seabright huskies member, smiling while working hard.

Wod:
6 rounds
150m farmers carry(100/70)
6 push up
6 toe to bar
6 pull-up

Monday February 27, 2017 Wod

*fundamentals @ 6:30pm

Strength:
5×5 jumping backsquat
(Moderate weight)

WOD:
10min AMRAP
12 front squat(135/95)
6 push press

Sunday February 26, 2017 Wod

*surfers path running race today
*9am members wod 10am free to community 11am advanced monster mash and open gym

Wod:
3 rounds
20 squat clean (95/65)
(Or medball cleans)
20 pull-up
400m run or row

Saturday February 25, 2017 WOD

*9am members WOD
*10am FREE community Workout

Strength:
5×5
strict pull up

WOD:
200 double unders
800m run
40 kettlebell swing (53/35)
100 double unders
400m run
20 kettlebell swing

Friday February 24, 2017 Wod

*fundamentals @ 7am
*surfers path running race this Sunday
*friday night lights open workout @ 6:30pm

Wod:
10 dumbbell snatches(50/35)
15 burpee over box(24/20)
20 dumbbell snatches
15 burpee over box
30 dumbbell snatches
15 burpee over box
40 dumbbell snatches
15 burpee over box
50 dumbbell snatches
15 burpee over box
* 20min time cap

Thursday February 23, 2017 WOD

*CrossFit open announcement tonight at 5pm!
*Surfers Path running race on Sunday at 8am!
*tonight 6:30-8 open Gym with Buck

WOD:
50 box jump (24/20)
50 abmat sit up
50 Push press (45/35)
50 Back Rack Lunge
3 rope climb

Wednesday February 22, 2017 Wod

*fundamentals @ 7am
*yoga @ 6:45pm
*surfers path run this Sunday
*first open workout announced Thursday

Wod:
400m run
20 front squat(115/75)
400m run
20 back squat
400m run
20 overhead squat

Tuesday February 21, 2017 Wod

*First crossfit open workout announcement on Thursday.
*sunday surfers path running race

Skill:
Work up to heavy 2 of hang power clean + jerk

WOD:
12 min AMRAP
10 hang power clean (125/85)
9 shoulder to overhead
8 burpee over bar

Monday February 20, 2017 Wod

*fundamentals @ 630pm
*dont forget to sign up for the crossfit open, it starts on Thursday!
*surfers path race is this Sunday, don’t forget to register!

Part A:
8min EMOM
4 deadlift @ 80%
10 sit-up
part B:
3 rounds
30 double under
20 deadlift (185/135)
10 ring dip

Sunday February 19, 2017 Wod

*9am member workout 10am free to the community
*11am open gym and advanced monster mash up wod
WOD:
7min AMRAP
14 kb swing(53/35)
14 push-up
-2 min rest-
7min AMRAP
14 air squat
14 pull-up

Saturday February 18, 2017 Wod

*9am members workout 10am free to the community.

WOD:
4 rounds
12 box jump overs (24/20)
12 wall ball (20/14)
12 burpee over the ball

Friday February 17, 2017 WOD

strength:
Push press
5×7 @70

WOD:
10 min AMRAP
4 single arm dumbbell S2OH (45/35)
4 pistol squat
**increase reps by 2 every round

Thursday February 16, 2017 WOD

*6:30 open gym with Buck
*sign up for the CrossFit Open!
Starts February 23rd!
*Surfers Path 5k/10k on Feb 26th

Skill:
6 min EMOM @ 75%
1 full squat snatch
1 hang power snatch
1 overhead squat

WOD:
21 hang power snatch (95/65)
42 kettlebell swing (53/35)
15 overhead squat
30 KB swing
9 full squat snatch
18 KB swing

Wednesday February 15, 2017 Wod

*fundamentals @ 7am
*yoga @ 6:45 with Arielle

Wod:
13min AMRAP
20 wallball (20/14)
10 toes 2 bar
30 double unders

Tuesday February 14, 2017 Wod

Skill:
power clean

Wod:
15 pull-up
15 power clean(155/115)
15 pull-up
10 power clean
15 pull-up
5 power clean

Monday February 13, 2017 WOD

*6:30pm Fundamentals
*sign up for the Surfers Path running race on Feb. 26th.!

Strength:
Back Squat
5X7 at 60%

WOD:
21-15-9
Thrusters (115/75)
HR push up
Then: 400m run

Sunday February 12, 2017 Wod

*new 9am members class
*10am free to the community
*11am open gym and advanced monster mash up

WOD:
800m run
50 deadlift (135/95)
30 burpees
800m run

Saturday February 11, 2017 WOD

*Nutrition Challenge complete! How did everyone do??
*9am 6k/10k run training on WestCliff Drive,meet at the lighthouse
*9am WOD at the gym
*10am FREE community WOD

WOD:
16 min AMRAP
16 single arm OH DB lunge (45/35)
16 pull ups
150m run
16 toe2bar

Friday February 10, 2017 WOD

*saturday run training on West Cliff Drive, meet at the Lighthouse at Steamers Lane at 9am
(normal 9 and 10am WODs at the gym)

JANUARY’S ATHLETE OF THE MONTH PRESENTS..
“HAROLD”
1 rope climb
10 wallball (20/14)
20 pull up
30 box jump (24/20)
40 power cleans (95/65)
50 double under
40 ambit sit up
30 front squat
20 burpees
10 Handstand push up
1 rope climb

Thursday February 9, 2017 Wod

*open gym 6:30pm-8pm
*run training Saturday 9am at west side light house

WOD:
5 rounds
1:00 squat snatch(95/65)
1:00 ab mat sit-ups
1:00 rest

Wednesday February 8, 2017 Wod

*fundamentals at 7am
*run training Saturday 9am at west side lighthouse

WOD:
30 box jump buy in (24/20)
Then….
12-10-8-6-4-2
KB swings(53/35)
Handstand push-ups
Then…..
30 box jump buy out

Tuesday February 7, 2017 Wod

**Run training this weekend on Saturday at 9am, meeting moved to the WestCliff Drive Lighthouse due to muddy conditions

WOD:
5 rounds
7 hang power clean+jerk (125/85)
7 burpee over the bar
7 pull-up

Monday February 6, 2017 WOD

*6:30pm fundamentals
*Harold Schultz has been voted in as Athlete of the Month! Your focus and consistency don’t go unnoticed!

Part A:
6min EMOM
Front Squat
6 @ 65%

Part B:
10 min AMRAP
40 double under
12 front squat (115/75)

Sunday February 5, 2017 WOD

*New 9am members WOD today!
*10am FREE community class!
*11am Open Gym and advanced monster mash up!

WOD:
3 rounds
400m run
15 pull-up
20 wallball (20/14)
10 push up

Saturday February 4, 2017 Wod

*9am members workout 10am free to the public
*New class on Sundays 9am members WOD

WOD:
teams of 2
100 goblet squat (53/35)
100 kb deadlift
100 kb swing
100 kb power clean
*One partner works while other holds plate overhead with elbows locked (45/35), 5 burpee penalty if the plate goes bellow shoulder level. Switch as many times as you need and the plate can be set down in between movements.

Friday February 3, 2017 WOD

* 7 days left of our Nutrition challenge!! Stay strong!
*New Class 9am on Sundays!

Skill:
Bar or Ring Muscle ups

WOD:
5 rounds NOT for time
250m sprint row
3 bar muscle up
2 rope climb
50 double under
**30 min time cap

Thursday February 2, 2017 Wod

*Spittah challenge at 6:30pm open gym 6:30-8pm ! BE THERE OR BE SQUARE!

WOD:
Part A:
thruster
3×3 @ 75%
Part B:
15-12-9
Toe 2 bar
Wall ball (20/14)
Thruster(115/75)

Wednesday February 1, 2017 WOD

*fundamentals @ 7am
*yoga at 6:45pm

Skill:
6 min EMOM
*Handstand hold
*handstand walk
*wallwalk
(Work on your goat, allow at least :15 rest)

WOD:
24-18-12-6
Deadlift (185/135)
Kettlebell swing (53/35)

Tuesday January 31, 2017 WOD

*SPITTAH THROWDOWN THIS THURSDAY AT 6:30! It’s a double under thing!
*5k race trail training at Delaveaga scheduled for 9am on Feb 11th.

Skill:
1 snatch grip deadlift +
1 hang power snatch +
3 Overhead Squat
5 sets building each time

WOD:
Partner!
12 min AMRAP
150m run
Max OH Squat (95/65)
** partner A will run while partner B does Max repetition overhead squat. Keep alternating roles for 12 minutes. Score equals total cumulative overhead squat

Monday January 30, 2017 Wod

*6:30pm fundamentals
*snow trip this weekend to china Peak

Wod:
4 rounds
With 2min rest between each round
5 burpee power clean+jerk 95/65
5 burpee clean+jerk 135/95

Sunday January 29, 2017 WOD

*10am FREE community class
*11am open gym and
***SPITTAH THROW-DOWN! Come compete for a prize!

WOD:
Broadway run buy in
Then..
3 rounds
12 hand release push up
12 pull up
12 box jump (24/20)
Then..
Broadway run buy out

Saturday January 28, 2017 WOD

*9am members class
*10am FREE community workout
*11am 5k run training with Paige! get ready for our Surfers Path Race on 2/26!

WOD:
5 rounds
10 burped
10 toe2bar
30 air squat
150m farmer carry (90/70)

Friday January 27, 2017 WOD

*fundamentals at 7am
*Spittah Throwdown Sunday 11am

WOD:
2 rounds
800m run
50 double under
30 pull up
20 OH lunge(45/35)

Thursday January 26, 2017 WOD

*surfers path 5k run coming up!
*Spittah Throwdown on Sunday at 11am!
*Thursday open gym @ 6:30 with Buck

Strength:
6 min EMOM
5 deadlift @ 70%
10 abmat sit up

WOD:
6 rounds
10 Deadlift (135/95)
8 hang power clean
6 HSPU

Wednesday January 25, 2017 Wod

*6:45pm yoga
*fundamentals at 7am

Skill:
Bear complex
The Bear complex is
1 power clean
1 front squat
1 push press
1 back squat
1 push press

WOD: “COLE PART 2”
On running clock
Min 0-5
2 rounds
6 thruster(135/95)
30 double unders
Min 5-10
2 rounds
6 backsquat(155/115)
150m run
Min 10+
1 bear complex (135/95,5 movements,7x
10 burpee

Tuesday January 24, 2017 WOD

*Day 14 of our Nutrition Challenge! How have the last 2 weeks been? What changes have you experienced in your workouts and your energy??

WOD:
10-9-8…4-3-2-1-2-3-4…8-9-10
Abmat sit up
Wallball (20/14)
Box jump (24/20)

Monday January 23, 2017 WOD

*fundamentals at 630pm

skill:
“Cole part 1”
8 min EMOM
Odd mins:
1 snatch grip deadlift
1 full snatch
1 over head squat
Even mins:
3 full clean
1 split jerk
1 split press

WOD:
“Isabel”
30 snatches for time(135/95)

Sunday January 22, 2017 WOD

*10am community WOD , 11am open gym, monster mash advanced WOD and…… FIRST SPITTAH CHALLENGE
3 mins max amount of burpees. There is an awesome prize so come show your skills.

WOD:
3 rounds
10 “mat nasties”(jumping lunge)
14 toe 2 bar
16 in swing(53/35)
18 box jump overs(24/20)

Saturday January 21, 2017 WOD

*9am member workout 10am free to the community
*sunday @ 11am spittah Burpee challenge at the gym come test you 3min burpee max and you might with the SWEET PRIZE!

WOD:
“Med ball’s your homie”
12 min AMRAP
21 wall ball (20/14)
15 medball clean
9 medball sit-up

Friday January 20, 2017 WOD

*Alex Grijalva is hosting a burpee throw down at the gym on Sunday at 11am sharp. THERE IS A VERY AWESOME PRIZE ON THE LINE FOR THE WINNER!
*friday fundamentals at 7am

WOD:
6 rounds
7 front squat(135/95)
7 deadlift(185/135)
40 double under

Thursday January 19, 2017 WOD

*Open gym with Buck @ 6:30pm
(Work on your goat!)
*training runs for the ‘Surfers Path 5k’ start when the rain lightens up! Look out for updates!

Strength set:
Bench Press
8×5 @ 80%

WOD:
50 kettlebell swing (53/35)
Then..
3 rounds
15 box jump
10 push up
5 ring dip
Then..
50 kettlebell swing

Wednesday January 18, 2017 WOD

*Fundamentals at 7am
*yoga @ 6:45pm

WOD
A:
Thruster
5×3 @ 75%

B:
10 min AMRAP
10 thruster (95/65)
5 burpee
1 rope climb

Tuesday January 17, 2017 WOD

*7 days in to your Nutrition Challenge, don’t fall off of the bandwagon, stay strong!

WOD:
Part#1
10 min EMOM
odd-4 strict pull up
Even-4 strict ring dip

Part#2
1 round
25 power clean (135/95)
25 pull up (kip)
25 toe2bar
200 double under

Monday January 16, 2017 WOD

*Great job on the Nutrition Challenge everyone…life long changes happen once you dial your diet in!
*Snow Trip 2/3-2/5, sign ups are on the whiteboard

WOD:
Part A:
Overhead Squat
5-4-3-3-2-2
Part B:
3 rounds
6 Hang Power Snatch (95/65)
12 OH Squat
400m run

Sunday January 15, 2017 WOD

*10am FREE community workout
*11am open gym and advanced monster mash WOD

10am WOD:
5 rounds
8 Burpee Box Jump (24/20)
16 wallball (20/14)

Saturday January 14, 2017 WOD

*9am members WOD
*10am FREE to the community, don’t be scared, go ahead and take the plunge if it’s your first time, Life is not a dress rehearsal.

WOD:
Part A.
“Core Value”
4 rounds g
10 toe2bar
20 Russian twist (35/25)
30 jack knife
Part B:
4 rounds
12 jumping squat
10 hand release push up
400m run
150m overhead plate carry (45/35)

Friday January 13, 2017 WOD

*Reach out if you need help with your diet! Support=success.
*snow trip info on the whiteboard
*Get the MINDBODY app for easy check in!

WOD:
part A:
6 min EMOM
6 Bench Press @ 70%
Part B:
6 rounds
150 m run
8 v-up
8 front rack lunge (115/75)

Thursday January 12, 2017 WOD

*open gym 6:30-8pm
*get our MINDBODY app on your phone for easy check in

WOD:
“Fight gone bad”
3 rounds, 1 min at each station
Wallball (20/14)
Sumo deadlift high pull (75/55)
Box jump (20″)
Push press (75/55)
Row (cals)
-rest 1 min between rounds
*score is TOTAL reps for all rounds

Wednesday January 11, 2017 WOD

*nutrition challenge day 2, we are expecting great things from you, self discipline is a muscle and you must train it.
*Snow trip info on the white board at the gym
* starting next week the daily WOD will ONLY be posted on our website

WOD:
Part #1
8 min EMOM
5 Deadlift (70-75%)
Part #2
8 min AMRAP
16 dumbbell snatch (45/35)
12 pull up
Part #3
Row 750m cool down

Tuesday January 10, 2017 WOD

*Nutrition Challenge starts today!
We are here to support you. Big changes can be difficult to implement without guidance.
*starting next week our daily WODs will ONLY be available on our Website.

WOD:
50 double under
20 backsquat (115/75)
20 toe2bar
50 double under
15 backsquat
15 toe2bar
50 double under
10 backsquat
10 toe2bar

Monday January 9, 2017 WOD

*Thank you to all the beautiful people for a great time on Friday Night!
*Time to buckle down on training and nutrition , Paleo/whole30/bulletproof starts Tuesday, grocery shop Monday! Don’t go in unprepared.

WOD:
Part #1
Strict Press 5×8 (maintain)
Part #2
21-15-9
Power clean (125/85)
Burpee over bar

Sunday January 8, 2017 WOD

*10am free to the community . 11am open gym and advanced monster mash up. Nutrition challenge starts Tuesday 1/10 pick up your paper work at the front desk.

WOD:

2 rounds

10 kettle bell push jerk(53/35)

20 box jump(24/20)

30 kettle bell dead lift

40 lunge

50 air squat

*cool down:

750m row

Saturday January 7, 2017 WOD

No 9am Class today

10am only, FREE to the community

WOD:

16 min AMRAP

4 pull up

8 burpee

16 kettle bell swing (53/35)

40 double under

Friday January 6, 2017 WOD

Attention! There will be no 5:30 PM class tonight and no 9 AM class in the morning Saturday! Our red carpet party is tonight at 7 PM

Friday January 6, 2017 WOD

* 7-11pm Seabright Grammies Red Carpet Ball Tonight! Black tie or Celebrity Costume! 

Friday WOD:

A: Power Snatch , build to a

challenging set of 3

B: 800m run

then 4 rounds

7 hang power snatch (95/65)

1 rope climb

7  toe2bar

 

Thursday January 5, 2017 WOD

*Open gym at 630-8pm

*Get your party pants on cause the red carpet party is tomorrow FRIDAY JANUARY 6th! We expect to see you all there!

Strength:

strict pull up

4×4

WOD:

20 pull-up

20 front squat(95/65)

15 pull-up

15 front squat(125/85)

10 pull-up

10 front squat(135/95)

5 pull-up

5 front squat(155/115)

Wednesday January 4, 2017 WOD

*fundamentals @7am

*Red carpet party this Friday 1/6/17

Strength:

build to heavy 3 deadlift

WOD:

“Diane”

21-15-9

deadlift (225/155)

handstand pushup

Tuesday January 3, 2017 WOD

*IMPORTANT dates  this Friday 1/6/17 red carpet party! 1/10/17 beginning of nutrition challenge !

WOD:

karen

150 wallballs (20/14)

-6 min rest-

Annie

50-40-30-20-10

double unders

sit ups

Monday January 2, 2017 WOD

*Red Carpet Party this Friday at 7pm! Get your black tie ready💃🏻💃🏻
*nutrition challenge 1/10-2/10
*Tahoe Snow Trip 2/3,2/4,2/5

Monday January 2nd WOD:
Part A: power clean & Jerk
2-2-2-2-2-2 building
Part B: 3 rounds
400 m run
12 power clean & Jerk (115/75)
Part C: 500m row cool down

Sunday January 1, 2017 WOD

1/1/17! HAPPY NEW YEAR!
Time to reassess your goals/dreams/desires/commitments
And life purpose.
*nutrition challenge starts 1/10/16, be ready!

*10am FREE community WOD!
*11am Open gym and advanced monster mash up WOD.

Saturday December 31, 2016 WOD

*9am members WOD
*10am FREE community WOD!
Last Workout Of 2016!
Throw around your own body weight with…

WOD:
400m run
Then..3 rounds
16 pull up
20 air squat
16 toe2bar
20 box jump (24/20)
Then..
400m run

Friday December 30, 2016 WOD

Important Dates:
-1/06/17 Red Carpet Party at 7pm
-1/10/17 nutrition challenge
-2/3,2/4,2/5 Tahoe Snow Trip

FRIDAY WOD:
Part #1
Deadlift
Build up to 5RM
Part#2
13 min AMRAP
20 single arm KB snatch (35/26)
30 double under
10 deadlift (185/135)

Thursday December 29, 2016 WOD

*open gym 6:30-8 (come hang out and celebrate Areli’s Birthday🍾)
*Red Carpet Party 1/06
*Nutrition Challenge 1/10-2/10
*Group Tahoe Snow Trip 2/3,2/4,2/5

WOD:
PART 1: Back Rack Lunge
Build up to a heavy set of 2 per leg
PART 2: 4 rounds
8 Thruster (95/65)
12 Back Rack Lunge
PART 3: 750m row cool down

Wednesday December 28, 2016 WOD

**7am Fundamental course for the beginner, 6:45 pm Yoga stretch
**1/6/17 gym Party, 1/10/17 food challenge starts, 2/3,2/4,2/5 Group Snow trip to Tahoe open to all SBCF members (details coming soon).

Skill/strength:
Strict pull up
3×5

WOD:
Broadway run
50 double under
50 abmat sit up
50 kettle bell swing (53/35)
Broadway run

Tuesday December 27, 2016 WOD

*Grammies Party 1/6/17, be there!
*Nutrition Challenge 1/10/17-2/10/17 (Whole 30, Paleo or Bulletproof options)

Part A: Push or split Jerk
6 min EMOM 3 reps @ 80%
-rest 5 min
Part B: 6 rounds
6 power clean (115/75)
8 push press
10 box jump (24/20)

Monday December 26, 2016 WOD

**1st class of the day today is 9am, followed by 12pm, 4:30 & 5:30pm. Normal schedule the rest of the week, including New Years.
**no fundamentals class tonight

Burn off yesterday’s fruitcake today with…

Strength set:
Back Squat
Build up to a heavy set of 3

WOD:
15 min AMRAP
150m run
10 wallball (20/14)
10 pull-up
10 burpee

Saturday December 24, 2016 WOD

*9am member WOD 10am free to the community!
*Happy holidays!

WOD:
4 rounds
10 front squat (125/85)
20 deadlift
10 toe 2 bar
20 hand release push-up

Friday December 23, 2016 WOD

“THE 12 DAYS OF CHRISTMAS”
1 sumo deadlift high pull (75/55)
2 thruster
3 push press
4 power clean
5 power snatch
6 kettle bell swing (53/35)
7 pull up
8 knees2elbows
9 box jumps (24/20)
10 double under
11 burpee
12 OH lunge (45/25 plate)
**done like the song
1,2-1,3-2-1,4-3-2-1 etc

Thursday December 22, 2016 WOD

*Party on 1/6/17! Best of 2016 Seabright Grammies!! Glitz, Glamour and recognition. Be ready to dress like your fave celeb and shake a leg!
*nutrition challenge 1/10/17-2/10/17.

WOD:
A. Push Press 7×3 (maintaining)
B. 15 min AMRAP
10 push press (125/85)
20 kettle bell swing (53/35)
30 Russian twist (35/25)
40 double under
2 rope climb

Wednesday December 21, 2016 WOD

*nutrition challenge 1/10/17-2/10/17
*wednesday Yoga @ 6:45pm
*Wednesday fundamentals @7am

Skill & strength:
Hang Power Clean
Build to a heavy set of 3

WOD:
4 rounds
14 hang power clean (135/95)
10 pull up
8 handstand push up

Tuesday December 20, 2016 WOD

*Nutrition Challenge! Group effort January 10th- February 10th. Your choice of Paleo, Whole 30 or Bulletproof diet. Handouts will be available on all 3 at the gym January 5th so you can decide what’s best for you.

WOD:
A. 1.5k row for time
B. Front Squat 4×5 (@75%)
C. 21-15-9
Wallball (20/14)
Burpee

Monday December 19, 2016 WOD

*fundamentals @ 630-730pm

Skill:
Full Snatch
3×65%, 3×75%, 3×85%

WOD:
5 rounds
5 power snatch(115/75)
5 ohs
15 ab mat sit-up

Sunday December 18, 2016 WOD

*SUNDAY YOGA HAS BEEN CANCELLED (ONGOING).
*10am FREE community WOD
*11am open gym and Monster Mash up style WOD for the ambitious!

10am WOD:
3 rounds
800m run
25 pull up
35 air squat
45 double under

Saturday December 17, 2016 WOD

9am MEMBERS WOD
10am FREE community WOD

SKILL:
Team tire relay

WOD:
4 rounds
15 deadlift (165/115)
10 burpee box jump (24/20)

Friday December 16, 2016 WOD

* Happy 66th birthday to our oldest member Leo! Live strong and long!
Strength:
Strict, overhead, single arm dumbbell press, building in weight
5-5-3-3-2-1-1…

WOD:
3 rounds
400m run
12 thruster (95/65)
10 toe2bar

Thursday December 15, 2016 WOD

*6:30pm open gym

Skill:
gymnastics
A. Ring dip
-2x max hold
-2x max set dips
B. L-sit
3x max hold
C. Plank
1x max hold

WOD:
Full 8 round Tabata of each
1. Row
2. Air squat
3. Kettle bell swing (53/35)
4. Box jump (24/30)

Wednesday December 14, 2016 WOD

*7am Fundamentals class
*6:45pm Yoga with Aerielle

Skill:
Kipping
-pull up
-T2B
-HSPU
Etc

WOD:
5min AMRAP
10 pull up
10 hang power clean (125/85)
-rest 4 min
5 min AMRAP
10 wallball (20/14)
5 hang Power Clean (150/105)

Tuesday December 13, 2016 WOD

Strength:
Back Squat 5×4 (@70-75%)

WOD:
10-9-8-7-6-5-4-3-2-1
Back squat (115/75)
S2OH

Monday December 12, 2016 WOD

MONDAY and time to start your journal writing.
MONDAY entry: what did you accomplish in 2016 in your personal life, career/education life and your gym life? Every accomplishment is worth notation, the small victories are what add up to the BIG ones.

WOD:
Part#1:
Bench press
5×65%, 5×75%, 5×85%
Part#2:
4 individual rounds, 2 min rest
5 bench press (70%)
150m sprint row
15 slam ball (35/25)
(Score is your slowest round)

Sunday December 11, 2016 WOD

Happy Sunday!
-Start with yoga at 8:30am, then..
-10am WOD (open to the community FREE!)
-11am open gym to dial in your technique, do some extra lifting or participate in the advanced WOD mash up!

10am WOD:
“Running CINDY”
4 rounds
400m run
Then..
3 rounds CINDY:
5 pull up
10 push-up
15 air squat

Saturday December 10, 2016 WOD

*9am members WOD 10am community WOD

Partner WOD:
20 min AMRAP
20 overhead squat(95/65)
20 see the lights(35/25)
20 toe to bar
20 kettle bell swing(53/35)

Friday December 9, 2016 WOD

TGIF! Don’t let this rain slow down your workouts, keep up on your consistency through the holidays and maintain sanity as well as your waistline 🙂

Chipper WOD:
40 box jump (24/20)
35 S2OH (95/65)
30 front rack lunge
25 pull up
20 push up
15 ring dip
10 burpee
150 double under

Thursday December 8, 2016 WOD

*open gym 6:30-8pm with Buck

Skill:
Deadlift
Build to a challenging set of 10

WOD:
4 rounds
20 wallball (20/14)
10 deadlift (185/125)
400m run

Wednesday December 7, 2016 WOD

*fundamentals class at 7am
*set 2 alarms and make it to the early class! 🙂

Skill: Squat Clean
5-5-3-3-2-2-1-1

WOD:
30 Double Under
16 power Clean (135/95)
30 Double Under
14 power clean
30 Double Under
12 power clean
30 Double Under

Cool down: 250m row (slow), down dog 1 min

Tuesday December 6, 2016 WOD

*Congratulations to Cole Fontes is The new seabright Huskies athlete of the month for November! Good job always pushing yourself ! Keep up the hard work and write us a workout!

Skill:
Hang power snatch
Build to a heavy 3

WOD:
5 rounds
10 hang power(115/75)
12 toes 2 bar

Monday December 5, 2016 WOD

*what are your goals for this past year? How close are you to accomplishing them? What steps have you taken or not taken to achieve them? Pen to paper action plans need to happen!

strength:
Front Squat
7×4

WOD:
12 min AMRAP
6 Thruster (95/65)
8 burpee
9 pull up

*8:30am yoga with Danielle
*10am community workout
*11am open gym and advanced mash up!

WOD:
800m run
20 box jumps (24/20)
20 ab mat sit-ups
400m run
20 pull-up
20 ab mat sit-ups
150m run
20 medball cleans (20/14)
20 ab mat sit-ups

Saturday December 3, 2016 WOD

Happy Saturday!

*9am members WOD
*10am FREE community WOD

WOD:
8 rounds for time
8 wallball
8 OH lunge (barbell@9 95/65,plate@10 45/35)
8 HR push up

Friday December 2, 2016 WOD

Part #1:
Bench Press
Build to a heavy set of 5
(Use this weight for the EMOM)
Part#2:
14 min EMOM
Odd-5 bench press & 5 v-up
Even-10 HSPU (scaled=3 wallwalk)

Thursday December 1, 2016 WOD

Skill:
A. Broadway run
(Record data! Approx. 900m)
Rest 5 min
B. 300 double under (record data)

WOD:
20 back squat (115/75)
Then 2 rounds
14 single arm DB snatch (45/35)
14 abmat sit up
Then..
20 front squat

Wednesday November 30, 2016 WOD

*Fundamentals at 7am
*Yoga at 6:45pm

Strength/Skill:
Push Jerk
6×3 @ 80%

WOD:
4 push Jerk (135/95)
4 burpee box jump (24/20)
8 push Jerk
8 burpee box jump
12 push Jerk
12 burpee box jump
16 push Jerk
16 burpee box jump

Great job on the Deadlifts on Monday! We saw huge PRs and big numbers!

*Tuesday Gymnastics skills:
1x max hold or reps of..
-strict pull ups
-ring dips
-hollow hold
-handstand hold (free or wall)
-L-sit
*record your data

WOD:
Nasty girl “Helen”
3 rounds
400m run
21 kettle bell swing (53/35)
12 pull up

Monday November 28, 2016 WOD

*fundamentals at 6:30pm
*time to put your goals down on paper! We will be spending time with this…

Strength:
Deadlift
1 rep max!

WOD:
12 min AMRAP
10 squat clean (125/85)
10 toe2bar
10 wallball (20/14)

Sunday November 27, 2016 WOD

*How are your goals coming along??
This year is almost over and it’s time to assess/reassess what you’re striving for!
*Sunday Yoga 8:30am with Aerielle
*10am FREE community WOD
*11am Open Gym and Monster Mash Up Advanced WOD (snatch, DL, DU, Push Press and more)

10am WOD:
Body weight Chipper
120 double under
100 air Squat
80 lunge
60 abmat sit up
40 push up
20 burpee

Saturday November 26, 2016 WOD

*9am members only
10am FREE to the community!

Team WOD:
3 rounds in teams of 2
4x150m Baton sprint
40 kB deadlift (53/35)
40 pull-ups

Friday November 25, 2016 WOD

*first class at 9am tomorrow

WOD:
3 rounds
1 min @ each station
Row for cals
Slamball
Abmat sit-up
Box jump(24/20)
*score is total reps completed for all 3 rounds

Thursday November 24, 2016 WOD

9am class only, 10am advanced WOD

4 rounds:
12 Power clean and jerk (135/95)
400m run
6 HSPU
200m run
3 rope climb
100m run

Wednesday November 23, 2016 WOD

*fundamentals at 7am
*9am only on thanksgiving, 10am advanced class

Skill:
Power snatch
5×2 building

WOD:
20 t2b
20 front squat(125/85)
20 power snatch
10 t2b
10 front squat
10 power snatch
5 t2b
5 front squat
5 power snatch

Tuesday November 22, 2016 WOD

*thanksgiving day 9am class only!
Come earn your turkey dinner!
*day after turkey day (11/26) 9, 12,4:30,5:30 classes only.

Skill:
6 min EMOM
Odd: 6 strict ring dip
Even: 6 strict pull up

WOD:
10 rounds
5 deadlift (135/185)
5 pull up (kipping)

Monday November 21, 2016 WOD

*Fundamentals @ 6:30pm

Strength:
Overhead squat
6×3 building

WOD:
Part #1
5 min AMRAP
10 push-up
10 Overhead squat(95/65)
-2 min rest-
Part #2
5 min AMRAP
10 box jump (24/20)
10 kettle bell swing(53/35)

Sunday November 20, 2016 WOD

*8:30am yoga
*10am FREE community workout
*11am open gym and advanced monster mash workout
WOD:
50 double under
40 wallball (20/14)
50 double under
30 wallball
50 double under
20 wallball
50 double under
Monster mash:
3 parts
-cleans
-jerks
-deadlifts
-row
And more

Saturday November 19, 2016 WOD

*9am members WOD
*10am FREE COMMUNITY CLASS

Skill:
Tire flip relay

WOD:
14 min AMRAP
14 push press (95/65)
12 front squat
150m farmer carry (90/70)

Friday November 18, 2016 WOD

*fundamentals at 7am

Athlete of the month
WOD:
“THE MIGHTY JESS”
150m sprint or row
23 wallball
23 toe2bar
23 box jump (24/20)
23 Russian twist (35/25)
23 burpee
23 kettle bell swing (53/35)
23 air squat
23 double under
800m run
1 rope climb

Thursday November 17, 2016 WOD

*6:30pm open gym with Buck (if you didn’t get a chance to do Fran this week get’er done!)

Skill:
Power snatch
2-2-2-2-2-2 building

WOD:
4 rounds
10 power snatch (95/65)
8 bar over burpee
6 v-up

Wednesday November 16, 2016 WOD

*fundamentals at 7am
*yoga at 6:45pm

Strength:
Find 15 rep max back squat

WOD:
800m run
25 back squat (115/75)
400m run
25 toe2bar
400m run
25 back squat
800m run

Tuesday November 15, 2016 WOD

Skill:
3×6 strict ring dip
*in between each set
5 single arm dumbbell rows

WOD:
“FRAN”
21-15-9
Thruster (95/65)
Pull up

Monday November 14, 2016 WOD

Congratulations to Jessica Varni for being elected ‘Athlete Of The Month’ for October!! She kicked ass at the Folsom Lake Adventure WOD and again at the Affiliate Cup, pushing past limits and charging forward! We love you Jess!

Monday Strength:
Bench Press
5-5-3-3-3-1-1-1

WOD:
6 rounds
9 Hang Power Clean (125/85)
50 double under

Sunday November 13, 2016 WOD

*8:30am YOGA! Balance out all that muscle mass with flexibility and grace..
*10am FREE community class
*11am open gym and ‘Advanced Class’ Monster Mash WOD

10am WOD:
15 min AMRAP
15 goblet squat (53/35)
10 toe2bar
150m OH plate carry (35/25)

11am WOD:
-HSPU
-bar muscle ups
-oh squats
-c2b pull ups
And more

Saturday November 12, 2016 WOD

*9am member only workout 10am free to the community

WOD:
The filthy 50!
Come join us it will be fun!

Friday November 11, 2016 WOD

Happy Veterans Day!
Free drop in for all veterans today and the rest of November!

WOD:
Part#1
8 min EMOM
5 deadlift (185/135)
5 burpee
-rest 2 min
Part#2
6 min EMOM
12 wallball (20/14)

Thursday November 10, 2016 WOD

*open gym at 6:30pm

Skill test:
1x max set dead hang pull-ups
1x max set kipping pull-ups

Strength:
Strict press 5×3 @75%

WOD:
400m run
Then
2 rounds
20 push press (95/65)
20 Ab mat sit-up
20 back rack lunge
Then
400m run

Wednesday November 9, 2016 WOD

*fundamentals 7am
*yoga at 6:45pm

Skill:
1x max ring hold
3×5 strict ring dip

Strength:
:02 pause Front squats
3×4 @ 70-75%

WOD:
3 rounds
8 squat clean (125/85)
40 double under

Tuesday November 8, 2016 WOD

Skill:
1000m row for time
WOD
“Little Mary”
AMRAP 10 minutes
5 HSPU
10 pistols
15 pull-ups

Monday November 7, 2016 WOD

Fundamentals 7am
WOD
18-12-6
DB snatch (35/25)
DB lunge
Then…
21-15-9
DB thruster
Box jump (24/20)

Sunday November 6, 2016 WOD

Yoga at 8:30 with Danielle
Open gym 11-12

4 Rounds
400m run
20 KB swings (53/35)
15 burpees
10 jumping lunges

Saturday November 5, 2016 WOD

10am Community workout! Bring a friend!

AMRAP 20 minutes
20 wall ball (20/14)
20 pull up
20 box jump (24/20)
20 push up

Friday November 4, 2016 WOD

Strength
Deadlift
6-6-4-2-2
Building
WOD
AMRAP in 14 minutes
150m med ball carry (20/14)
6 thruster (95/65)
12 toes to bar

Thursday November 3, 2016 WOD

6 rounds not for time
Max handstand walk (or hold)
2 rope climbs
100m sled pull
250m sprint row

Wednesday November 2, 2016 WOD

*7am Fundamentals
*YOGA CANCELLED sorry for the inconvenience!
Skill:
Hang Squat Clean
2-2-2-2-2
WOD:
21-15-9
Hang Clean (115/75)
Burpee
Pull up

Tuesday November 1, 2016 WOD

Strength
Over Head Squat
3-3-3-3-3
Building

WOD
10 minute EMOM
Even: 10 V-Ups
Odd: 10 OHS (95/65)

Tuesday November 1, 2016 WOD

Strength
Over head squat
3-3-3-3-3
Building

WOD
10 minute EOMOM
Even: 10 V-ups
Odd: 10 OHS (95/65)

Monday October 31, 2016 WOD

AMRAP in 6 minutes
3 Clean and Jerk (95/65)
6 push-ups
9 air squats
-Rest 3 minutes
500m sprint row

Sunday October 30, 2016 WOD

*8:30am Yoga with Danielle
*10am Free community WOD
*11am Open gym

Skill:
Double under practice, then
300 double unders for time.

WOD:
3 rounds, 1 min @ each station
-Row for Cals
-push press (45/35)
-abmat sit up

Sunday October 30, 2016 WOD

Happy Saturday!
*please note: there is a Halloween parade on Seabright ave at 9am so parking will need to take place other than our lot if you need to leave by 10 sharp.
*9am and 10am classes only, 10am is FREE to the community!

WOD:
“Hair of the Dog”
50 kettle bell swing (53/35)
50 Goblet Squat
40 HRPU
40 pull up
400m run

Friday October 28, 2016 WOD

*NO 4:30 or 5:30 class tonight!!
Halloween Party 7pm-11 *taco truck
*hula show @ 8:45 *DJ dance party
*costume contest

Skill:
Last day of the pull up progression
-eccentric 2×5
-bb assist or strict/weighted 2×10

Wod:
Part 1: 800m run for time
Part 2: 8 min AMRAP
8 HSPU
4 thruster (125/85)
1 rope climb

Thursday October 27, 2016 WOD

*6:30pm-8 open gym
*Halloween party this Friday!

Strength:
Deadlift
Work up to heavy 3

WOD:
12 MIN EMOM
3 deadlift (%65 of 1rm)
5 ring dip

Wednesday October 26, 2016 WOD

*yoga at 6:45pm with Arielle
*fundamentals at 7am
*Huskie Halloween party 7pm Friday,10/28
-taco truck -Hula Dancers -DJ -costume contest

Skill:
Power snatch + skill transfers

WOD:
16 min AMRAP
12 hang power snatch(95/65)
400m run
12 back rack lunge

Tuesday October 25, 2016 WOD

*Halloween Party 7pm Friday 10/28!
-taco truck & BBQ -DJ -Costume contest

Strength:
Front squat
6×3 maintaining
WOD:
20 toe2bar
Then..
4 rounds
12 front squat (115/75)
50 double under
Then…
20 toe2bar

Monday October 24, 2016 WOD

*Fundamentals @ 6:30pm
*Halloween Party THIS Friday night at 7pm! Get your costume ready!

Skill:
Pull up progression (last week!)
2×5 eccentric
3×8 barbell assist or strict/weighted

WOD:
18-15-12-9
Clean & jerk (125/85)
High Box jump (30/24)

Sunday October 23, 2016 WOD

*10am FREE community WOD!
*11am open gym (come work on your weaknesses…)

WOD:
17 min AMRAP
10 pull up
15 wallball (20/14)
25 kettle bell deadlift (53/35..or scale up!)

Saturday October 22, 2016 WOD

Happy Saturday!
GYM CLOSED TODAY FOR COMPETITION.
Come cheer on the Huskies! 17 members of the gym are competing in 4 workouts through the day 8-3pm at 350 Coral St at CrossFit West. GO TEAM!

Friday October 21, 2016 WOD

*gym closed Saturday 10/22 for Competition! Come cheer on the Seabright Huskies from 8-4 at CrossFit West down by Costco at the annual ‘Affiliate Cup’
*30 Day Paleo Challenge Day #21!
FRIDAY
Skill:
Pull up progression
2x max dead hang
2×10 ideal horizontal Ring Row or
2×8 strict pull up
WOD:
2 rounds
150m db farmer carry (90/70)
100 double under
30 Abmat sit up
25 box jump (24/20)
20 db front squat (90/70)

Thursday October 20, 2016 WOD

*Affiliate team workout practice 6:30pm
*open gym, also 6:30pm

Strength:
Back Squat 5×3

WOD:
15 min AMRAP
21 wallball(20/14)
15 toe2bar
400m run

Wednesday October 19, 2016 WOD

*yoga with Aerielle at 6:45pm
*Paleo challenge day 19. Noticing some physical changes??

Skill:
1x max plank hold
1x max hollow hold
1x max wall sit

WOD:
4 rounds, 1 min rest between each
10 power clean (115/75)
30 kettle bell swing (53/35)

Tuesday October 18, 2016 WOD

*day 18 of your Paleo challenge! How are we all doing? Stay strong, this is VERY doable if you Plan plan plan.
*Halloween Party Friday night 10/28 7pm!

Skill:
Pull up progression continues
5×4 eccentric
4×6 barbell assist or 3×7 strict

WOD:
6 rounds
8 thruster (95/65)
8 oh squat
8 bar over burpee

Monday October 17, 2016 WOD

*fundamentals at 6:30pm
*gym closed 10/22 for competition
*Halloween party 10/28

Strength/skill:
Ring dip ladder
*increase by one rep every :30
You are done when the clock beats you.

WOD:
9min AMRAP
6 power snatch(95/65)
9 ab mat sit-up
100m sprint

Sunday October 16, 2016 WOD

*8:30am yoga with Aerielle
*10am FREE community WOD
*11am affiliate teams workout

WOD:
Buy in:
30 push press (75/55)
Then 3 rounds
30 double under
20 Kb swing (53/35)
10 pull up
Close out:
30 front squat

Saturday October 15, 2016 WOD

Happy Saturday!
*9am members class
*10am FREE comunity workout

Partner WOD:
100 box jump (24/20)
100 wallball (20/14)
100 burpee

Friday October 14, 2016 WOD

Skill/strength:
Pull up progression
3x max deadhang
4×9 ring row/3×7 strict pull up

WOD:
4 Rounds
12 push up
12 medball clean (20/14)
40 double under
4 tire flip (200/300)

Thursday October 13, 2016 WOD

*open gym 6:30-8 (anybody want to do some team practice??)
*Halloween party at Seabright CF 10/28.

Skill/strength:
Push jerk
3-3-3-3-3 building

WOD:
nasty girl
“GRACE”
30 clean and Jerk (135/95)

Wednesday October 12, 2016 WOD

*yoga @ 6:45pm (do it!)
*fundamentals class @ 7am

Skill:
Strict pull up progression continues
4×4 essentric pull up (:05)
3×6 barbell assist or strict pull up

WOD:
12 Min AMRAP
6 burpee box jump (24/30)
6 hang power snatch (115/75)

Tuesday October 11, 2016 WOD

*Halloween Party Friday 10/28
*Affiliate Cup Competition Saturday 10/22

Strength:
Back Squat 4×4 (maintain)

WOD:
2 rounds
25 Toe2bar
800m run
25 back squat (95/65)
400m run

Monday October 10, 2016 WOD

*fundamentals at 6:30pm
*halloween party on oct.28th!
*keep up your paleo awesomeness, day 10 and killing it!

Strength:
Strict pull-up progression
Deadhang x3 to failure
4×8 ring row/ 4×6 strict pull-up

WOD:
NOT FOR TIME
5 rounds
1 rope climb
15 slam ball
7 deadlift(@ 50% 1rm)

Sunday October 9, 2016 WOD

*8:30am Vinyasa Yoga with Aerielle, “if you’re not practicing yoga you’re at a disadvantage”
*10am FREE community class!
*11am open gym (work on your skillz!)

Wod:
Part #1:
6 min AMRAP
150m run
150m row
15 hand release push ups
-rest 3 min
5 Min AMRAP
12 OH plate lunge (35/25)
8 dumbell thruster (70/50)

Saturday October 8, 2016 WOD

*9am members wod
*10am FREE community WOD
*Paleo day 8! Not so bad right??? You own this!

Partner WOD:
One partner works at a time
200 double under
150 wallball(20/14)
100 abmat sit up
50 kettlebell swing (53/35)
400 m run (together)

Friday October 7, 2016 WOD

*don’t forget to cast your vote for athlete of the month! Who deserves recognition??
*paleo day 7! Detoxing yet?? Stick with it, sugar is a drug as addictive as cocaine, you can do this.

Skill:
L-Sit
3x max hold on bar, rings, paraletts or boxes

WOD: for time
15 Hang Squat Clean (95/65)
10 v-up
10 HSC
50 double under
10 HSC
10 v-up
15 HSC

Thursday October 6, 2016 WOD

*HUSKIE Halloween Party 10/28 @7pm
*Thursday Open Gym 6:30-8
*Paleo Challenge day 6, stay strong!
Skill:
pull up progression phase ‘B’
5×4 essentric pull up (:05 +)
3×6 barbell assist pull up
or strict pull up

WOD:
21-15-9
Bar facing burpee
Deadlift (115/155)
Toe2bar

Wednesday October 5, 2016 WOD

*fundamentals at 7:00am
*yoga at 6:45 with Aerielle
*Day 5 keep the paleo rocking HUSKIES!

Strength:
Front squat 6×2

WOD:
3 rounds
20 single arm dumbbell squat snatch(35/25)
400m run
20 single arm dumbbell lunge

Tuesday October 4, 2016 WOD

*Paleo day 4, keep it up, if you fall off the wagon jump right back on. Your body will thank you. Coupeled with your workouts you will transform yourself.
*SAVE THE DATE! HALLOWEEN PARTY FRIDAY OCTOBER 28TH!

Skill:
Pull up progression ‘Phase A’
*deadhang x 3 max hold
*ring row 4×8 or strict pull up 7×4

WOD:
3 ROUNDS
min 1: max cal row
Min 2: max box jump (24/20)
Min 3: max kb swing (53/35)

Monday October 3, 2016 WOD

*vote for September’s Athlete of the Month!
*Paleo questions/challenges/victories? We are here to help!
*6:30pm Fundamentals class

Strength set:
Strict Press 5×3 (maintain)

WOD:
12 MIN EMOM
5 push press (125/85)
15 double under

Sunday October 2, 2016 WOD

*8:30am yoga with Aerielle
*10am Free to the community
*11am Open gym

WOD:
3 rounds
800M run or 1000m row
20 wallball (24/20)
15 medball sit up
10 medball clean

Saturday October 1, 2016 WOD

*Paleo challenge starts today! We will be doing weigh ins at the gym for anyone who wants to come by or do it yourself at home. GO SEABRIGHT HUKIES!
*9am members workout 10am free to the community.
*submit your # of dips for salty September to win the sweatshirt!

WOD:
18min AMRAP
3 burpee
6 pull up
9 push up
12 air squat

Friday September 30, 2016 WOD

*Paleo Challenge starts on Saturday! Pick up your packet at the front desk, weigh in on Saturday at the gym or at home and fill out your form.
*Friday 10:45am Tai Chi with Terry

CHIPPER WOD:
25 sumo deadlift high pull (75/55)
50 double under
25 box jump (24/20)
50 push press
25 toe2bar
50 lunges
25 pull up

Thursday September 29, 2016 WOD

*paleo packets are in, come pick yours up at the front desk,  30 days of paleo starts on Saturday!
Strength set:
4×3 Front Squat (maintaining)
WOD:
21-18-15-12-9-6
front squat (115/75)
Kettle bell swing (53/35)

 

Wednesday September 28, 2016 WOD

*7am Fundamentals
*6:45pm Vinyasa yoga
*Paleo Challenge starts on Saturday October 1st! Hard copies of the rules/guidlines will be available at the gym starting Saturday.

Skill work: Snatch Drills (45/35)
3 rounds
3 snatch grip push press
3 overhead squat
3 snatch balance
3 snatch drop
3 HP snatch

WOD:
3 rounds
8 Hang power snatch (95/65)
10 sit up
400m run

Tuesday September 27, 2016 WOD

WOD:
Part#1: not for time
4 rounds
2 rope climb (efficiency!)
200m sprint row
Part#2:
8 min AMRAP
8 box jump(24/20)
10 hang power clean(95/65)

Monday September 26, 2016 WOD

CONGRATULATIONS TO MARLEN FOR BEING VOTED IN AS AUGUST’S ATHLETE OF THE MONTH!
here is her personal WOD..

“MARLEN”
20 deadlift (135/95) buy in
Then…
3 rounds
8 Thruster(115/75)
4 overhead squat
Then…
150m Farmer carry (70/50) close out

Sunday September 25, 2016 WOD

*10am Free community class
*11am open gym (lift, mobilize, do the WOD, this is your time)

WOD:
400M run
50 double under
40 hand release push up
30 toe2bar
20 single arm DB snatch(10/arm @ 25/35)
5 tire flip (200/300)
400M run

Saturday September 24, 2016 WOD

BEACH WORKOUT TODAY!
*9am and *10am FREE to the community
(Meet at the green tent near the stairs to the left of the main entrance)
*11am Beach clean up! Any time spent is greatly appreciated

Friday September 23, 2016 WOD

*7am fundamentals class
*9/24 BEACH WOD!9 & 10am workouts , 11am beach clean up

Skill:
5×5 strict pull up (scale up to weighted)

WOD:
For time
50 Back squat (3/4 bodyweight)
*every time you put the bar down 10 box jump
40 back squat (bodyweight)
*every time you put bar down 10 burpee

Thursday September 22, 2016 WOD

*Open gym 6:30 to 8 pm

*beach WOD Saturday @ 9 & 10am

WOD:

20 wallball (20/14)

15 KB swing(53/35)

5 ring dip

25 wallball

20 KB swing

10 ring dip

30 wallball

25 KB swing

15 ring dip

Wednesday September 21, 2016 WOD

*6:45pm yoga with Aerielle

*fundamentals at 7am

*beach wod Saturday 9/24,  9 &10am followed by beach clean up (even 10 min will make a difference! )

Strength:

Overhead Squat 3-3-3-3-3 building

WOD:

8 Min AMRAP

12 overhead lunge (45/35)

10 Toe2bar

 

Tuesday September 20, 2016 WOD

skill :

500m row for time

rest 2mins

400m run for time

WOD:

21-15-9

Hang power clean & jerk (95/65)

pull-up

buy out :

200 double unders

Monday September 19, 2016 WOD

*Fundamentals @ 6:30pm

Strength :

front squat 5×7

WOD:

3 rounds

8 thruster (115/75)

8 bar over burpee

150m run

Sunday September 18, 2016 WOD

Happy Sunday!

*8:30am yoga with Aerielle

*10am Community WOD

*11am Open Gym, come lift, work on your goat skills, mobilize..

WOD:

part 1: tabata

4xRow then 4x push up

Part 2:

3 rounds

24 air squat

21 kb swing

18 slam ball

 

 

Saturday September 17, 2016 WOD

9am members WOD
10am FREE community workout!

WOD:

on a running clock..

2 rounds

20 see the lights (15/25 plate)

10 burpee box jump (24/20)

Then: Broadway run

Then..3 rounds

16 overhead plate lunge (25/35 plate)

10 pull up

 

 

Friday September 16, 2016 WOD

*Tai Chi @ 10:45am

*keep that ocean dip game goin strong!

WOD:

chipper Friday!

120 wallball (20/14)

60 toes to bar

30 hand release push up

 

Thursday September 15, 2016 WOD

*Open gym 630-8pm come work on a goat skill or just hang out and mobilize!

WOD:

20min AMRAP

20 double under

5 front squat (95/65)

5 push jerk

Wednesday September 14, 2016 WOD

*fundamentals @7am
*Yoga at 6:45pm

Strength set:
Strict press
5×4

WOD:
9 min AMRAP
21 kb swing (53/35)
15 sit up
9 pull up

Tuesday September 13, 2016 WOD

*keep up your Salty September dips!
*October is Paleo challenge month, start cleaning out your fridge now…be ready.

WOD:
3 rounds, 2 min at each station
-row for cals
-squat snatch (125/85)
-high box jump (30/24)

Monday September 12, 2016 WOD

*fundamentals 6:30 to 7:30

Strength:
Back squat 6×4(70% +)

WOD:
5 rounds not for time (but there is a time cap)
15 slam ball
15 toes to bar

Sunday September 11, 2016 WOD

10am and 11am classes only!
10am open FREE to the community
11am open gym for the Huskies

WOD:
15 min AMRAP
500M row
15 abmat sit up
10 pull up
5 DB man makers (25×2/35×2)

Saturday September 10, 2016 WOD

HAPPY SATURDAY HUSKIES!
9am members Wod
10am open for FREE to our community!

WOD:
Part#1:
50m shuttle relay

Part#2:
2 rounds
24 push up
14 box jump (24/20)
24 wallball (20/14)
14 box jump
24 overhead plate lunge (25/35)
14 box jump

Friday September 9, 2016 WOD

* tai chi at 10:45am with Terry

Skill:
The clean
*work up to a heavy 1 rep of this complex…
A: High hang squat clean
B: Mid thigh squat clean
C: Full squat clean

WOD:
1-2-3-4-5-6-7
-Hang squat clean (155/105)
-Push or split jerk

Thursday September 8, 2016 WOD

*open gym 6:30-8pm

Part 1:
12min EMOM
Odd: 6 deadlift(@65%)
Even: 100m sprint row

Part 2:
3 rounds
20 kettle bell swing(53/35)
40 double under

Wednesday September 7, 2016 WOD

*6:45pm yoga with Arielle, COME MOBILIZE!
*keep up your ocean dips! It’s total body therapy. For real.
*October will be paleo challenge month, get ready!

Strength:
Strict or weighted pull-up
5-5-3-3-1-1

WOD:
9min AMRAP
9 burpee
11 handstand push-up (sub 4 wall walks)
13 air squat

Tuesday September 6, 2016 WOD

WOD:
6 Power snatch (95/65)
3 overhead squat
400m run
8 power snatch
4 overhead squat
400m run
10 power snatch
5 overhead squat
400m run
12 power snatch
7 overhead squat

Monday September 5, 2016 WOD

HAPPY LABOR DAY!
10am class only, open FREE to the community!

“Cowgirl Roundup”
21 Thruster (65/95)
21 pull up…hi Fran!
800m run
30 kettle bell swing (53/35)
30 pull up…hi Eva!
50 double under
50 abmat sit up…hi Annie!
400m run
30 box jump (24/20)
30 wallball (20/14)…hi Kelly!

Sunday September 4, 2016 WOD

*8:30am vinyasa yoga with Arielle.
*laborday 9/5 10am workout only, open to the community.
*10am workout 11am open gym.

WOD:
400m medball run(20/14)
15 push press (75/55)
20 front squat

Friday September 2, 2016 WOD

*labor day 10am WOD only 9/5/16

WOD:
7min AMRAP
10 toes 2 bar
12 burpee
14 KB swing(53/35)

-3min rest-

7min AMRAP
14 wallball(20/14)
150m run

Friday September 2, 2016 WOD

AUGUST’S ATHLETE OF THE MONTH IS
MARLEN GARCIA! “Massive improvement”, “results!”, “go girl!” . You are voted in for your dedication and effort. We love you!

WOD:
2 Rounds
20 box jump (24/20)
20 ring dip
20 deadlift (135/95)
20 lateral bar hop
20 hang power clean
6 tire flip (300/200)
150 m run

Thursday September 1, 2016 WOD

*6:30pm open gym with Buck
*Salty September starts today! Ocean dip every day!

Strength:
Push Press
5×3

WOD:
5 rounds
8 Thruster (95/65)
12 front rack lunge

Wednesday August 31, 2016 WOD

*yoga @6:45 with Arielle
*fundamentals @ 7am

Skill:
8 min EMOM
Odd:15 see the lights
Even:15 ball slams

WOD:
Row 1000
Broadway run
100 double unders

Tuesday August 30, 2016 WOD

*vote for August’s Athlete of the month!

Strength:
Front Squat
5×7
(Maintaining)

WOD:
12 Min AMRAP
12 pull up
18 wall ball (20/14)

Monday August 29, 2016 WOD

*fundamentals @6:30pm

WOD:
3 rounds
6 clean + jerk(115/75)
150m run
-rest 2 min-
3 rounds
15 v-up
15 burpee
150m farmer carry(90/70)
-rest 2 min-
800m run

Sunday August 28, 2016 WOD

*8:30am Yoga
*10am FREE community Wod
*11am Open Gym for members

WOD: ‘Death by Dylan’
14 min AMRAP
20 air squat
20 box jump (24/20)
20 dumbbell snatch (25/35)

Saturday August 27, 2016 WOD

*9am members WOD
*10am FREE community workout!

Skill:
Dodgeball!

WOD:
7 Rounds
7 Thruster (95/65)
7 push up
7 Toes2bar
7 burpee
7 kb swing (53/35)
7 pull up

Friday August 26, 2016 WOD

*tai chi at 10:45

Strength:
8min EMOM
5 strict pull up

WOD:
21-18-15-12-9
Wall ball(20/14)
Deadlift (135/95)

Thursday August 25, 2016 WOD

**6:30pm open gym, come attack your weaknesses!

CONGRATS to Andrea Carter for being voted in as July’s athlete of the month,
Here is her personal WOD to celebrate:
“DR DRE”
400m run
50 abmat sit up
Then…
3 rounds
14 front rack lunge (95/65)
10 burpee box jump (24/20)
Then…
50 abmat sit up
400m run

Wednesday August 24, 2016 WOD

*fundamentals @ 7am
*yoga @ 6:45 with Arielle

Strength:
Power snatch
Work up to a heavy 2

WOD:
9min AMRAP
9 power clean (115/75)
5 handstand push-up
3 hang power snatch

Tuesday August 23, 2016 WOD

Skill:
4 rounds not for time
2 rope climb
150m sprint row

Wod:
6 rounds
6 front squat (155/105)
30 double under

Monday August 22, 2016 WOD

*Fundamentals @ 6:30pm

WOD:
5 rounds 1min @ each
1st min: 2 push press(115/75)
2nd min: 2 push press + 2 push jerk
3rd min: 5 push jerk

Sunday August 21, 2016 WOD

*8:30am Yoga with Aerielle
*10am FREE community workout
*11am open gym

WOD:
7 rounds
30 double under
12 toe2bar
14 kb swing (53/35)

Saturday August 20, 2016 WOD

*9am Members Class
*10am Free Community Workout

AMRAP 20 Minutes
800m Run
25 Wall Ball (20/14)
15 Deadlift (135/95)

Friday August 19, 2016 WOD

*10:45 Tai Chi

WOD
Part 1:
AMRAP 10 Minutes
Recycle Run
25 Box Jumps (24/20)
-rest 3 minutes
Part 2:
3 Rounds
15 Thruster (45/35)
15 Push-up

Thursday August 18, 2016 WOD

7 Rounds
5 Hang Power Snatch (95/65)
Max set unbroken back squat

*score = time- total back squat reps

Wednesday August 17, 2016 WOD

* yoga at 6:45 with Arielle
*fundamentals at 7am

WOD:
40 double under
20 burpee
20 pull-up
20 sit-up
40 lunge
20 sit-up
20 pull-up
20 burpee
40 double under

Tuesday August 16, 2016 WOD

Our farewell workout to Sarah Glenny!
It’s been great having you at the gym!

WOD:
D.T.
5 rounds
12 deadlift(155/105)
9 hpc
6 push jerk

Monday August 15, 2016 WOD

*fundamentals at 6:30pm

Skill:
1000m row for time

WOD:
15 min AMRAP
10 over head squat(95/65)
15 hand release push-up
20 Russian twist(35/25)

Sunday August 14, 2016 WOD

*yoga at 8:30 with Arielle
*10am free to the community 11am open gym

WOD:
4 rounds
30 double under
15 slam ball
10 pull-up

Saturday August 13, 2016 WOD

* 9am and 10am classes only, 10am free to community. Come join us for a fun workout!

WOD:
3 rounds
400m run
100m over head waiter Carry (25/35)
10 ring dip
12 burpee
14 ab mat sit-up

Friday August 12, 2016 WOD

*Fundamentals at 7:00am
*10:45 Tai chi with Terry

WOD:
8 min AMRAP
32 double under
16 wallball(20/14)
-2 min rest-
4 min AMRAP
12 box jump(24/20)
6 toe to bar

Thursday August 11, 2016 WOD

*open gym at 6:30 to 8pm

Strength:
5×3 deadlift maintaining
*150m sprint row between sets

WOD:
3 rounds
24 deadlift(115/75)
18 hang power clean
12 shoulder to overhead

Wednesday August 10, 2016 WOD

*fundamentals at 7am
*yoga at 6:45 with Arielle

WOD:
800m run
50 push-up
50 pull-up
800m run
25 handstand push-up
25 kettle bell swing(53/35)

Tuesday August 9, 2016 WOD

Part 1:
12 min EMOM
3 squat snatch(135/95)
15 double unders
Part 2:
10 rower pike
10 Russian Twist with KB

Monday August 8, 2016 WOD

*fundamentals at 6:30

WOD:
Chipper Monday!
15 squat clean(115/75)
30 toe 2 bar
30 box jump(24/20)
15 shoulder 2 overhead
30 chest 2 bar pull-up
30 double unders
15 thruster
30 sit up
30 burpee
15 front rack lunge

Sunday August 7, 2016 WOD

*yoga at 8:30 with Arielle
*10am free community class 11am open gym

WOD:
16min EMOM
1min at each station
Wall ball(20/14)
Burpee over ball
Kettle bell swing(53/35)
Row for cals

Saturday August 6, 2016 WOD

*9am and 10am only
*10am free to the community

WOD:
20min AMRAP
400m run
4 rounds of Cindy
(5 pull-up,10 push-up,15 air squat)

Friday August 5, 2016 WOD

*tai chi at 10:45

WOD:
10 rounds
10 power snatch(95/65)
10 DB front squat(65/45)

Thursday August 4, 2016 WOD

*open gym @ 6:30-8

WOD:
14.3 open WOD
8min AMRAP(as far as you can get)
10 deadlift (135/95)
15 box jump
15 DL (185/135)
15 box jump
20 DL (225/155)
15 box jump
30 DL (315/205)
15 box jump
35 DL (365/225)
15 box jump

Wednesday August 3, 2016 WOD

*yoga at 6:45pm with Arielle

Strength:
Bench press 6×6

WOD:
3 rounds
400m med ball carry(20/14)
20 hand release pushup
15 pull up

Tuesday August 2, 2016 WOD

*Andrea Carter aka “Dre” Is your team seabright ATHLETE OF THE MONTH! CONGRATULATIONS DRE! Now come up with an awesome workout for us!

Strength:
Back squat 4×4

WOD:
4 rounds
2 hang power clean (135/95)
4 jerk
6 back squat

Monday August 1, 2016 WOD

*6:30pm fundamentals

Strength:
5 min EMOM
6 strict ring dip

WOD:
100 Double Under
Then 5 rounds
2 rope climb
8 Thruster (95/65)
Then..
100 Double under

Sunday July 31, 2016 WOD

*yoga at 8:30 with Aerielle

WOD:
18-12-6
Slam ball
Burpee
-rest 3mins-
21-15-9
Pull-up
Push press (95/65)

Saturday July 30, 2016 WOD

*9am and 10am only, 10am free to the community.
*Vote for July athlete of the month and show appreciation for your peers.

WOD:
“Deadlifting Annie”
50-40-30-20-10
Double under
Sit up
Kettle bell deadlift(53/35)

Friday July 29, 2016 WOD

*No Tai chi today!
*vote for July athlete of the month

WOD:
1 round
50 wallball(20/14)
40 kettle bell swing
30 squat snatch(95/65)

Thursday July 28, 2016 WOD

*Open gym 6:30-8pm
*Dont forget to vote for your athlete of the month!

WOD:
16min AMRAP
100m farmer carry(53/35)
10 handstand push-up
10 burpee box jump

Wednesday July 27, 2016 WOD

*yoga at 6:45pm

Strength:
Find a heavy 2 for back squat

WOD:
5 rounds
8 overhead lunge (115/75)
6 back squat

Tuesday July 26, 2016 WOD

*vote for July athlete of the month LAST WEEK TO VOTE!

WOD:
“SPITTAH”
brought to you by Alex Grijalva
15min AMRAP
3 bar muscle up
10 clean and jerk(135/95)
20 ab mat sit-up
*sub bar muscle up for
9 chest to bar pull and 9 dips

Monday July 25, 2016 WOD

*Fundamentals @ 6:30pm

WOD:
21-18-15-12-9
Wallball(20/14)
KB or DB snatch right(53/35)
KB or DB snatch left

Sunday July 24, 2016 WOD

*Yoga at 8:30am with Aerielle
*10am FREE community WOD
*11am open gym

WOD:
5 MIN AMRAP
8 Toe2bar
10 kettlebell swing
30 Double Under
-rest 2 min
4 min AMRAP
6 toe2bar
8 kettlebell swing
20 double under
-rest 1 min
3 min AMRAP
4 toe2bar
6 kettlebell swing
10 double under

Saturday July 23, 2016 WOD

Partner WOD:
50 slam ball
50 pull up
50 burpee
50 box jump
50 sit-up
400m run TOGETHER
HAVE FUN!

Friday July 22, 2016 WOD

*Dont forget to vote for July athlete of the month

Skill:
Power snatch
5-5-3-3-1-1

WOD:
10min AMRAP
10 power snatch(115/75)
20 double unders
8 pistol squat

Thursday July 21, 2016 WOD

*open gym at 630-8 with coach Joey

Strength:
Deadlift
5×5

WOD:
5 rounds
8 back squat(50% of 1rm)
12 knee 2 elbow

Wednesday July 20, 2016 WOD

*yoga at 6:45
Help yourself prevent injury

WOD:
6 rounds
1min at each station
Power clean (95/65)
Jumping lunges
Row for cals

Tuesday July 19, 2016 WOD

Part 1:
1RM thruster
Part 2:
10min EMOM
4 thruster (95/65)
4 hand release push-up

Monday July 18, 2016 WOD

*fundamentals @6:30

Strength:
5×5 strict pull-up

WOD:
7 rounds
25 double unders
10 c2b pull-up
150m sprint

Sunday July 17, 2016 WOD

8:30am Flow Yoga, special guest teacher!
10am FREE community class
11am open gym

WOD:
100 Weighted jump rope
40 wallball
20 sit up
40 box jump
20 sit up
40 slamball
20 sit up
100 weighted jump rope

Saturday July 16, 2016 WOD

HAPPY SATURDAY…. BEACH WORKOUT!
*meet at Seabright state beach to the left of the main entrance (harbor side), look for the green pop up tent.
*9am members class
*10am FREE COMMUNITY CLASS.

Friday July 15, 2016 WOD

*Saturday will be a beach WOD! Seabright beach 9 and 10am, be there!
* Friday 10:45-11:45am Tai Chi
with Sensi Terry

Friday skill:
For time
800m run

WOD:
3 Rounds
9 S2OH (95/65)
18 Push up
6 S2OH (135/95)
12 Push up
3 S2OH (155/115)
6 Push up
**loading and deloading each round is part of the WOD, efficiency is key!

Thursday July 14, 2016 WOD

*6:30pm open gym with Buck

Skill:
Max height box jump

WOD:
5 Min AMRAP
8 DB step up (50/70 @ 24/20)
8 T2B
8 DB lunge
-rest 2 min
5 min AMRAP
8 box jump
8 T2B
8 jumping lunge

Wednesday July 13, 2016 WOD

Our apologies to anyone who showed for the 6am class Tuesday morning, our coach on staff ran into an issue and was late. We hope none of you were greatly inconvenienced.
*yoga at 6:45pm Wednesday, lengthen and balance your body!

Strength/skill:
Overhead Squat
5×5
(Maintaining)
WOD:
7 rounds
7 OH Squat (95/65)
7 burpee

Tuesday July 12, 2016 WOD

Core strength set:
Tabata
Odd-Toe to bar
Even-Russian twist (35/25)

WOD:
4-6-8-10-12
Power clean(135/95)
12-10-8-6-4
HSPU

Monday July 11, 2016 WOD

*fundamentals @ 6:30pm

WOD
Part 1:
15min EMOM
1 power snatch
1 hang squat snatch
1 full snatch
Part 2:
250 double unders for time

Sunday July 10, 2016 WOD

*8:30am yoga with Aerielle
*10am community workout
*11am open gym

WOD:
150m farmer carry (70/90)
Then..
3rounds
20 med ball clean(14/20)
15 box jump(20/24)
10 t2b
Then…
150m farmer carry

Saturday July 9, 2016 WOD

*9am members WOD
*10am free to the community

WOD:
50 wallball (20/14)
40 walking lunge
30 push up
20 sit up
30 push up
40 walking lunge
50 wallball

Friday July 8, 2016 WOD

*10:45-11:45 TAI CHI review

Skill:
Tabata handstand hold/walk

WOD:
2 Rounds
2 rope climb
4 tire flip (200/300)
12 clean and jerk (125/85)
Then…
1x row 1000m

Thursday July 7, 2016 WOD

*Congratulations to ALEX GRIJALVA on being voted in as June’s athlete of the month! “always kicking butt!” “Ready to work hard!” …..we await your WOD 😉
*6:30pm Open Gym with coach Buck

Strength:
Push press
4×4 (maintaining)

WOD:
4 Rounds
150m sprint (recycle run)
18 kettlebell swing (53/35)
9 ring dip

Wednesday July 6, 2016 WOD

*fundamentals at 7am
* vinyasa yoga at 6:45pm

Strength:
Deadlift
3×5

WOD:
12 min AMRAP
12 deadlift (135/95)
12 box jump (24/20)
12 pull up

Tuesday July 5, 2016 WOD

WOD:
18-12-6
OH Squat (95/65)
Burpee
-rest 5 min
21-15-9
Power snatch (95/65)
Burpee

Monday July 4, 2016 WOD

HAPPY 4TH OF JULY!
10am workout only!!

Hero DT:
5 rounds
12 deadlift (155/105)
9 hang power clean
9 S2OH

Sunday July 3, 2016 WOD

*8:30am Vinyasa Yoga with Aerielle
*10am Free Community class
*11am open gym
*Monday July 4th we will have a 10am class only, come get down!

SUNDAY
part#1:
60 slamball for time.

Part#2:
4× Tabata of each (12 min total)
-hanging L-sit
-row (cals)
-handstand walk/ hold
-jumping squat
-ring dip
-burpee

Saturday July 2, 2016 Wod

*9am members WOD
*10am Free community class

Skill:
Dodgeball!

WOD:
5 rounds
400m run
16 pull up
14 ‘Mat nasties’
12 toe2bar

Friday July 1, 2016 WOD

Strength:
1 rep max Back Squat
Kill it!!

WOD:
4 ROUNDS
20 push up
20 back squat (95/65)
40 double under

Thursday June 30, 2016 WOD

*open gym with Buck @ 6:30pm
*last day to vote for athlete of the month!

Skill:
L-Sit
5x:30 hold (If you fall out of it, jump right back in!)

WOD:
16 min AMRAP
1 rope climb
2 power snatch (125/85))
4 ring dip
8 high box jump (30/24)

Wednesday June 29, 2016 WOD

*6:45pm Vinyasa Yoga with Aerielle (balance out your training! This is the ticket to being a well rounded athlete and preventing injury!)
*7am Fundamentals class

WOD:
5 bear complex (1=1×power clean,front squat,push press,back squat,push press)
800m run
5 bear complex
400m run
5 bear complex
200m run

Tuesday June 28, 2016 WOD

Congrats to Evan for being voted in as May’s athlete of the month…here we go!

“EVAN”
Part #1
14 Min EMOM
Odd- 2 bar muscle up(sub 4 pull up,4 dip)
Even- 10 slam ball
Part #2
10 rounds not for time
1x 100m sled pull (sled + 90/50)
10 bench press (95/65)

Monday June 27, 2016 WOD

*6:30pm Fundamentals
*vote for June athlete of the month
*be here tuesday for “Evan”, our May athlete’s personal hero WOD

WOD
EMOM for as long as possible:
5 Push press (75/55, scale up to HSPU)
6 Toe2bar
7 Thruster (75/55)
*minimum 7 min, maximum 20 min
*scale down reps if unable to complete within the minute

Sunday June 26, 2016 WOD

*8:30am Vinyasa Yoga with Aerielle
*10am FREE community class
*11am open gym (work on your goat!)

WOD:
30 MIN AMRAP
12 Front rack lunge (95/65)
40 double under
16 deadlift
400m run

Saturday June 25, 2016 WOD

* 9am members class, free 10am community workout COME JOIN US!

WOD:
15 burpee
20 toe to bar
25 box jumps(24/20)
30 sit ups
25 box jump
20 toe to bar
15 burpee
750m run

Friday June 24, 2016 WOD

*Tai Chi 10:45-11:45 with Zen master Terry Forman
*vote for June athlete of the month, we will have our “EVAN” WOD on next weeks calendar (our May athlete)

WOD:
-min 0-3:00
80 double under
-min 3:00-6:00
40 DU, 10 Squat snatch (115/75)
-min 6:00-9:00
20 DU, 5 squat snatch
-min 9:00-12:00
AMRAP
power snatch (75/45)

Thursday June 23, 2016 WOD

*open gym at 6:30 with Buck

WOD:
PART #1
Strict press 5-3-1 (max load for each set)
Part #2
5 rounds
3 strict press (@ your 5 rep load)
10 Toe2bar

Wednesday June 22, 2016 WOD

*yoga at 6:45pm (prevent injury, de-stress, gain balance physically and mentally).
*Vote for athlete of the month!

WOD:
“Chewbacca”
1k row
40 wallball(20/14)
40 box jump(24/20)
40 push up
40 kb swings(53/35)
40 med ball cleans
1k row

Tuesday June 21, 2016 WOD

*vote for June Athlete of the Month!

Skill:
Handstands/ handstand walking

WOD:
3 ROUNDS
12 HSPU
20 Pull up
40 Double Under

Monday June 20, 2016 WOD

*6:30pm fundamentals tonight
*vote for June athlete of the month!

WOD:
PART #1
1 rep max Clean and Jerk!

PART #2
750m run (broadway)
15 power clean and jerk (95/65)
750m run

Sunday June 19, 2016 WOD

*8:30am yoga
*10am Community workout
*11am open gym

5 min. AMRAP
Coaches choice of
Core strength work!

WOD:
13 min. AMRAP
12 kettle bell snatch(53/35)
14 box jump(24/20)
40 weighted jump rope

Saturday June 18, 2016 WOD

*9am members WOD
*10am free community class

WOD:
3 rounds
400m med ball carry(20/14)
25 wall ball
20 med ball sit-up
15 burpees over med-ball

Friday June 17, 2016 WOD

Strength:
Bench Press
6×6

WOD:
20 MIN EMOM
odd: 14 front rack lunge (75/55)
Even: :45 iron cross hold with load (5/2.5)

Thursday June 16, 2016 WOD

*Open gym at 6:30pm
*dont forget to vote for athlete of the month

WOD:
Part 1:
3 rounds
4 power snatch(95/65)
8 overhead squat
Part2:
Overhead squat
1-1-1-15

Wednesday June 15, 2016 WOD

*7am fundamentals
*6:45pm vinyasa yoga with Aerielle
(Great class! Flexibility will help all of your movement techiniques in the gym!)

WOD:
5 Rounds
20 air squat
15 deadlift (135/95)
10 S2OH

Tuesday June 14, 2016 WOD

WOD:
16 MIN AMRAP
“Outcast”
5 power clean (155/115)
8 C2B pull up
30 double under

Monday June 13, 2016 WOD

*fundamentals at 6:30pm
*thanks to Brooks Meadows for an awesome kettle bell course!
*Don’t forget to vote for athlete of the month

Strength
Back squat 7×5

WOD:
4 rounds
20 1 arm KB swing(53/35)
400m run
1 rope climb
2 tire flips(300/200)

Sunday June 12, 2016 WOD

*8:30am yoga
*10am free community class
*11am open gym
*12:30 Kettlebell course

WOD:
10 Power clean (95/65)
10 jerk
10 T2B
15 power clean
15 jerk
15 T2B
20 power clean
20 jerk
20 T2B

Saturday June 11, 2016 Wod

*9am members class 10am free community class.
*sunday at 12:30 kettle bell course.

WOD:
2 rounds
750m run
40 wall balls
20 burpee box jumps

Friday June 10, 2016 WOD

*7am fundamentals class
*sunday kettlebell course @ 12:30

CrossFit Games Regional WOD #2/3:
In teams of 3, 1 works at a time,
FULL SNATCH
10-10-10 (95/65)
8-8-8 (115/75)
6-6-6 (135/85)
4-4-4 (155/105)
2-2-2 (175/115)

Thursday June 9, 2016 WOD

*open gym at 6:30pm
*kettlebell course sunday at 12:30

Strength:
Front Squat
6×4
Build to a heavy 4 and maintain

WOD:
12 MIN AMRAP
24 double under
12 front squat (115/75)
6 ring dip

Wednesday June 8, 2016 WOD

*fundamentals at 7am
*Kettlebell course this Sunday at 12:30

Strength :
12 min EMOM
3 deadlift @ 70-80%

WOD:
15-12-9-6-3
Pull up
Kettlebell swing (53/35)
Then..
50 sit up

Tuesday June 7, 2016 WOD

*specialty kettle bell course On June 12th.

WOD:
10 rounds
6 thruster(75/55)
8 push up

Monday June 6, 2016 WOD

*fundamentals @ 6:30pm
*specialty kettlebell course offered on June 12th 12:30-2:30 p.m. open to all, $30/advance

Benchmark WOD:
“The jerk snatcher”
20 clean & jerk (95/65)
20 snatch

Sunday June 5, 2016 WOD

*8:30am Yoga with Aerielle
*10am Free community class
*11am open gym ( work on your weaknesses! )

WOD :
800m run
20 kb snatch (53/35)
18 HR push up
16 jumping squat
14 goblet hold lunge
12 v-up
10 pull up
8 ring dip
6 tire flips

Saturday June 4, 2016 WOD

*9am members WOD
*10am Free community class

WOD:
12 min AMRAP
150m kb farmer carry (2×53/2×35)
30 double under
15 kb front squat

Friday June 3, 2016 WOD

*fundamentals at 7am
*2 hour specialty kettle bell course on Sunday 6/12/16 12:30-2:30 with Guest Coach Brooks Meadows,$30 in advance.

WOD:
10-9-8-7-6-5-4-3-2-1
Bench(135/95)
Deadlift (185/135)

Thursday June 2, 2016 WOD

CONGRATS to Evan for being voted in as
‘Athlete of the Month’ for May! He a model student full of positive energy and has an outstanding work ethic, striving for excellence in every workout.

Skill:
Core Strength

WOD:
3 Rounds
20 burpees
400m run
20 wallball (20/14)

Wednesday June 1, 2016 WOD

*6:45pm Yoga with Aerielle

Skill/Strength:
Power Clean & Jerk
2-2-2-2
Building

WOD:
4 rounds
12 Hang Power Clean (115/85)
14 S2OH

Tuesday May 31, 2016 WOD

*Great job to all of you who competed in “Murph”!
*Vote for May’s Athlete of the Month

Strength:
Back Squat
5-5-3-3-1-1
Building

WOD:
5min AMRAP
15 kb swing(53/35)
100m sprint row
-rest 2 min
5 min AMRAP
20 double under
10 sit up

Monday May 30, 2016 WOD

HAPPY MEMORIAL DAY!
WE ARE CELEBRATING WITH A HERO WOD,
10AM CLASS ONLY, 11AM POTLUCK TO FOLLOW.

“MURPH”
1 MILE RUN
100 PULL UP
200 PUSH UP
300 SQUAT
1 MILE RUN
(may be scaled down in reps or done as a team if needed)

Sunday May 29, 2016 WOD

*Monday, Memorial Day, 10am class only! Hero WOD “Murph” plus taco potluck after @ 11am, come participate in this annual tradition! (Or cheer:)
*Sunday 8:30 am vinyasa Yoga with Aerielle
*10am FREE community class
*11am open gym

WOD:
800M run or 1000m row
30 wallball (20/14)
800m run or 1000m row
25 wallball
800m run or 1000m row
20 wallball

Saturday May 28, 2016 WOD

*9am members WOD
*10am Free community class
*Monday, Memorial Day, We will hold a 10am Hero WOD, “Murph”, followed by a lunch potluck. To know more about our Hero Michael Murphy see the movie ‘Lone Survivor’
*correction to Guiness Book Of World Records Event: location is Scotts Valley High School track.

WOD:
16 MIN AMRAP
12 front rack lunge (95/65)
14 toe2bar
40 double under

Friday May 27, 2016 WOD

*Tai Chi 10:45-11:45am Today

*on Saturday 5/28 go support Dustin and Matt in their attempt to break The Guinness Book of World Records for
“The farthest distance 2 men can push a car in 24 hours” , they will push at the SLV Track from 6am Sat to 6am Sun. Feed them, cheer for them, take a turn steering!

WOD:
OH SQUAT AND HSPU LADDER
1 ohs (115/75)
1 hspu
2 ohs
2 hspu
3 ohs
3 hspu
Etc until 12 of each is reached.

Thursday May 26, 2016 WOD

*open gym at 6:30pm
*vote for May “Athlete of the Month”
*5/28 one of our members, Dustin and his friend Matt, will attempt to beat a world record, see how you can help! Details at the front desk

WOD:
5 rounds
8 pull up
8 dip
Then…
20 hang power clean (135/95)

Wednesday May 25, 2016 WOD

*yoga at 6:45pm with Aerielle, stretchy and flexy!
*fundamentals at 7am
*vote for your fave “athlete of the month”!

WOD:
100 Thrusters (95/65)
*EMOM 5 burpee

Tuesday May 24, 2016 Wod

*vote for your May ‘athlete of the month’

WOD:
5 rounds
On a 3 min clock
8 power snatch(125/85)
Max set box jumps (24/20)

Monday May 23, 2016 Wod

*fundamentals at 6:30pm.
*Vote for your seabright huskies May athlete of the month!

Skill prep:
Strength ladder of….
1 front squat + 1 push press
2 front squat + 2 push press
And so on, building in weight.

WOD:
6 rounds
6 front squat(115/75)
6 s2oh

Sunday May 22, 2016 WOD

* Big Sur Hikers!! Meet at the gym at 8:30am to caravan and/or carpool, or meet at 10am at the trail head (‘Garrapata’). Parking is scattered along the highway. Trail shoes and layered clothes recommended, bring drinking water and lunch for the top.
*8:30am at the gym Vinyasa yoga with Aerielle.
10AM WOD AT THE GYM:
MORGANNA’S PICK!
11AM: OPEN GYM

Saturday May 21, 2016 WOD

*9am members WOD
* 10am Free community class

WOD:
7 rounds
20 double unders
150m run
10 medball clean (20/14)

Friday May 20, 2016 WOD

APRIL’S ATHLETE OF THE MONTH WITH HER VERY OWN WOD…

“AMBER”
6-9-12
thruster (95/65)
Bar over Burpee
Wallball (20/14)
Deadlift (95/135)
*400 m run between rounds
Note: adding and subtracting plates for thruster and deadlift are part of the workout, finesse, efficiency and speed are applauded.

Thursday May 19, 2016 WOD

*6:30pm Open Gym with Bucky
*Friday we get to do the new Nasty Girl
“AMBER” thanks to April’s ‘Athlete of the Month’ Amber Belcher!

WOD:
bodyweight day!
Part#1:
4 min EMOM x 5 strict pull up
Part#2:
5 rounds
8 “mat nasties”
10 hand release push up
12 box jump (24/20)

Wednesday May 18, 2016 WOD

*Fundamentals at 7am
*Big Sur hike on Sunday: leave gym with caravan at 8:30 or meet at Garrapata Trail head at 10am

SKILL:
overhead Squat
8-6-4-2
Building

WOD:
15 min AMRAP
15 toe2bar
10 overhead squat (115/75)

Tuesday May 17, 2016 WOD

Skill prep for:
Squat clean, HSPU, rope climb

WOD FOR TIME:
2 rope climb
4 squat clean (155/115)
8 HSPU
16 Kettlebell Swing (53/35)
32 pull up
16 kettlebell swing
8 HSPU
4 squat clean
2 rope climb

Monday May 16, 2016 WOD

*This Sunday 5/22 Big Sur Hike! RSVP and details at the gym.
*Fundamentals at 6:30pm

Strength:
Deadlift 5×3

WOD:
3 Rounds
500m row
16 dumbbell snatch (35/45)
10 Deadlift (135/95)

Sunday May 15, 2016 WOD

*8:30am Yoga with Aerielle
*10am FREE community class
* 11am open gym (do a WOD of your choice or work on your weaknesses!)

PARTNER WOD:
“MURPH”
3 person teams, 1 works at a time
1 mile run
100 pull ups
200 push ups
300 air squat
1 mile run

Saturday May 14, 2016 WOD

*9am members WOD
*10am Free community class

WOD:
4 rounds
10 burpee box jump
15 kettlebell swing ( 53 / 35 )
20 goblet squat

Friday May 13, 2016 WOD

*TAI CHI 10:45-11:45am

Skill:
Squat Clean drills

WOD:
5 ROUNDS
5 Squat Clean (85/125)
10 T2B + K2E (the couplet = 1rep)

Thursday May 12, 2016 WOD

*open gym tonight 6:30-8pm, come attack your weaknesses with Bucky.
*5/22 Big Sur hike! RSVP at the gym

Skill:
Sumo deadlift high pull
Working up in weight as skil allows in sets of 5

WOD:
buy in with…
800m run
Then..
5-10-15-20-25
SDHP (95/65)
Push press
Buy out..
100 ab mat sit up

Wednesday May 11, 2016 WOD

*fundamentals at 7am
*5/22 Big Sur hike! Meet at gym 8:30 or be at Garrapata at 10:00am

For today…
Strength set:
Bench Press 6×3 (EMOM style)

WOD:
4 rounds
:45 row for cals
:15 rest
:45 front rack lunge (75/55)
:15 rest
:45 pull ups
:15 rest
Score: total reps for all 4 rounds

Tuesday May 10, 2016 WOD

SHARPEN YOUR SNATCH SKILLZ!!

WOD:
PART #1: 15 min EMOM @65-70% 1rm
1 power snatch
1 overhead squat
1 snatch balance
1 oh squat
PART #2: 5 min EMOM
3 squat snatch

Monday May 9, 2016 WOD

*6:30 pm Fundamentals

Skill:
The Cluster
Work up to a challenging set of 2

WOD:
24 MIN AMRAP
4 ring dip
8 thurster (95/65)
12 box jump (24/20)

Sunday May 8, 2016 WOD

HAPPY MOTHERS DAY!
*8:30am Yoga with Aerielle (lengthen and strengthen with this awesome teacher!)
*10 am Free community class
*11am open gym (work on your weaknesses!)
WOD:
10 min AMRAP
200m run
10 lunges
5 pull ups
-rest 5 min
5 min AMRAP
30 double under
10 push up

Saturday May 7, 2016 WOD

*9am members WOD
*10am Free community class

Skill:
Turkish get up

WOD :
1 min @each station, 4 rounds
1. Toes2bar
2. Kb swing (53/35)
3. wallball (20/14)

Friday May 6, 2016 WOD

Skill/strength:
Power clean
Work to a heavy set of 3 touch-n-go

WOD:
15 min AMRAP
5 HSPU
5 power clean (95/65)

Thursday May 5, 2016 WOD

*open gym tonight 6:30-8
*5/22 Group Hike in Big Sur

Strength test:
1 rep max strict press!

WOD:
3 Rounds
50 double under
10 high box jump (30/24)
15 bent over barbell row (75/55)
20 deadlift

Wednesday May 4, 2016 WOD

* Vinyasa Yoga at 6:45pm with Aerielle

Skill:
Snatch drills

WOD:
21-15-9
Hang power Snatch (75/55)
Bar over burpee
-rest 5 min exactly
12-9-6
Hang power snatch (95/65)
Bar over burpee

Tuesday May 3, 2016 WOD

*Mark your calendars! May 22nd group hike in Garrapata, Big Sur @10am, pack a lunch to eat at the top!. Carpoolers and caravaners meet at the gym @ 8:30am. Family members welcome.

WOD:
part#1:
Endurance test
part#2:
10 min AMRAP
3 Bar muscle up (sub C2B)
10 sit up

Monday May 2, 2016 WOD

*April ‘Athlete of the Month’ goes to
AMBER BELCHER! we will anxiously await as she cooks up a WOD for us all in her name. Amber is a mother of three, a full time nursing student and a force to be reckoned with in the gym!

WOD:
Part #1:
15 min EMOM
3 front squat (around 75% 1rm)
Part#2
Tabata front squat (45/35)

Sunday May 1, 2016 WOD

* 8:30am Yoga with Aerielle
*10am Free Community Class
*11-12noon OPEN GYM (NEW!) do a Wod or work on a skill/strength set with the coach.

WOD:
4 rounds
22 KB swing (53/35)
18 push up
12 push press (95/65)

Saturday April 30, 2016 WOD

*9am members WOD
*10am FREE community class

WOD:
200m single arm waiter carry (35/25)
40 box jump (24/20)
30 front rack lunge (75/55)
20 plank2pike
30 front rack lunge
40 box jump
200m single arm waiter carry

Friday April 29, 2016 WOD

*10:45-11:45am Tai Chi

Skill:
Overhead squat
3-3-3-3-3
Building

WOD:
5 rounds
3 HP Snatch(85/125)
5 OH Squat
7 toe2bar

Thursday April 28, 2016 WOD

*Open Gym is cancelled tonight, sorry for the inconvenience!

Skill:
Deadlift
Work up to a heavy 3
3×3

WOD:
15 min AMRAP
12 deadlift (115/75)
9 hang power clean
6 push press

Wednesday April 27, 2016 WOD

*6:45pm Yoga with Aerielle

Skill:
Sprints
Every :30
50m × 6

WOD:
800M run
50 wallball (20/14)
400m run
30 wallball
200m tun
10 wallball

Tuesday April 26, 2016 WOD

*vote! The month is almost over!

WOD:
10 ROUNDS
10 DB Snatch (45/35)
5 v-up
30 DU

Monday April 25, 2016 WOD

*6:30 pm Fundamentals class

Another Nasty Girl for the score board!
Meet…

“ELIZABETH”
21-15-9
squat Cleans (135/95)
Ring dips

Sunday April 24, 2016 WOD

*8:30am Vinyasa Yoga with Aerielle
* 10am FREE community class
* 11am members only WOD

WOD:
100 double under
20 kb swing (53/35)
20 pull up
20 kb deadlift
15 kb swing
15 pull up
15 kb deadlift
10 kb swing
10 pull up
10 kb deadlift
5 kb swing
5 pull up
5 kb deadlift
100 double under

Saturday April 23, 2016 WOD

*9am members WOD
*10am Free community class

WOD :
3 rounds
In teams of 2
400m run w/ KB, switch as needed (35lb)
Then..
4 rounds each:
5 burpee
10 sit up
Switching off each round

Friday April 22, 2016 WOD

*vote for April ‘Athlete of the Month’

Skill:
Pistol squats

WOD:
18 MIN AMRAP
10 Toe2bar
12 alt. pistol squats
14 Front Squat (75/55)
20 lateral jumps over bar

Thursday April 21, 2016 WOD

*6:30-8pm Open gym with Bucky

Skill:
Strict Press
10×3

WOD:
800M run buy in
Then..
2 rounds
20 deadlift (135/95)
15 burpee
10 box jump (24/20)
Then..
800m run buy out

Wednesday April 20, 2016 Wod

*yoga at 6:45pm with Aerielle
*vote for your April Athlete!

Skill:
Hang power Snatch
Work up to a heavy consecutive 3

WOD:
12 min AMRAP
8 wallball (20/14)
6 hang power snatch (95/65)
4 overhead lunge

Tuesday April 19, 2016 WOD

*No oly lifting tonight
*vote for April’s ‘Athlete of the Month’!

WOD:
MIN 0-5
500M row
20 push up
Max rep hang power clean (75/115)
MIN 5-15
1000m row
40 push up
Max rope climbs

Monday April 18, 2016 Wod

*Fundamentals at 6:30pm

WOD:
A twisted
“Nasty Girl”

Sunday April 17, 2016 WOD

*8:30am Vinyasa Flow Yoga with Aerielle
*10am FREE community class
*11am members WOD

WOD:
3 rounds
10 burpee
15 kettlebell swing (53/35)
20 Abmat sit up
100m farmer plate carry (50/70)

Saturday April 16, 2016 WOD

*9am members WOD
*10am FREE community class

WOD:
tabata V-up/jack Knife
then..

14 min AMRAP
400m run
20 wallball
10 pull up

Friday April 15, 2016 WOD

*Tai Chi at 10:45-11:45am with sensei Leo, with a ‘chi building’ focus.

‘Athlete Of the Month’ for March 2016 Allen Walls has written a workout of his choice movements!
here goes..

“ALLEN”
31 min (days of March) AMRAP
31 power snatch (95/65 or scale up to competitor 135/95)
31 Overhead Squat
31 power Clean and jerk
31 front squat
31 double under (for Paige)

Thursday April 14, 2016 WOD

*6:30pm Open gym tonight with Bucky

Skill:
Strict Press
8×4
build to a heavy set of 4 and maintain

WOD:
5 rounds
50 double under
12 knees2elbow
6 push press (95/65)

Wednesday April 13, 2016 WOD

*6:45pm Yoga with Aerielle

WOD:
part#1:
Work up to a heavy 3 of “touch-‘n’go” squat cleans (no dropping) then…
6 min EMOM:
3 Squat clean

Part#2:
10 rounds
3 Squat Clean (95/65)
3 burpee

Tuesday April 12, 2016 WOD

*NO Olympic Lifting right now, restart date TBD

WOD:
5 min AMRAP
10 DB/KB step up (45/25)(“20)
8 box jump
6 pull up
-rest 1 min
5 min AMRAP
8 DB/KB step up
6 box jump
4 pull up
-rest 1 min
5 AMRAP
6 DB/KB step up
4 box jump
2 pull up

Monday April 11, 2016 WOD

*6:30pm fundamentals class
*we recently had a WOD consisting of the same movements (in a shorter form) as today’s to warm you up for this NASTY GIRL…the score board is waiting for you…it’s…

“NANCY”
5 rounds
400m run
15 Overhead Squats (95/65)

Sunday April 10, 2016 Wod

*8:30am Yoga with Aerielle
*10am FREE community class
*11am members class

WoD:
15 min AMRAP
4 ring dip
8 burpees
16 jumping squats
32 mountain climbers

Saturday April 9, 2016 WOD

*9am members WOD
*10am FREE community class

WOD:
Partner workout, 1 works at a time but run together
800m run
200 double unders
100 medball throw sit up
400m run
100 double under
50 medball throw sit up
200m run

Friday April 8, 2016 WOD

Skill:
Squat Snatch
-focus on form and work up to WOD weight

WOD:
5 rounds
250M row
20 wallball (20/14)
5 Squat Snatch (115/85)

Thursday April 7, 2016 WOD

* Open Gym at 6:30pm
Skill:
Strict Press
7×5
(maintaining same weight)

WOD:
3 rounds
min 1: Front rack weighted lunge (75/55)
min 2: kettlebell swing (53/35)
min 3: Russian twist (25/15)
*score is total reps for all 3 rounds

Wednesday April 6, 2016 WOD

*yoga at 6:45 PM only today
WOD:
20 min AMRAP
400m run
6 bar muscle up
12 T2B
200m run
3 bar muscle up
6 T2B

Tuesday April 5, 2016 WOD

*NO Oly lifting class tonight, it is off of the schedule for the next couple of months.

WOD:
BACK SQUAT!
Part #1:
5-5-5
maintaining same weight all 3 sets
Part#2
21 consecutive Back Squat
(@ bodyweight or 70% of part #1)
Part#3:
Tabata Back Squat (45/35)

Monday April 4, 2016 WOD

In case you missed it, you all voted Allen Walls in as ‘Athlete of the Month’! Now we’re waiting on him to write us a WOD 🙂

‘Nasty girl’ Mondays are here for the next while…get up on our score board!

WOD:
“DIANE”
21-15-9
Deadlift (225/155)
HSPU

Sunday April 3, 2016 WOD

*No 8:30 Yoga today, teacher on vacation!
*10am Free community class
*11am members WOD

Skill:
Medball clean

WOD:
14 MIN AMRAP
200m medball carry
20 wallball (20/14)
15 medball clean

Saturday April 2, 2016 WOD

*Athlete of the Month goes to Allen Walls! “Inspiring” “great personality” “dedication” “friendly to all” are some of the reasons you voted for him. Look for the ‘Allen’ WOD coming soon!
SATURDAY SCHEDULE :
*9am members WOD
*10am Free community class

WOD:
3 rounds
800m run
30 kettlebell deadlift (53/35)
20 hand release push up
10 toes2bar

Friday April 1, 2016 WOD

*7am beginner fundamentals

SKILL:
Overhead Squat
Build to a heavy set of 3

WOD:
7 rounds
10 overhead squat(95/65)
100m sprint

Thursday March 31, 2016 WOD

*open gym 6:30pm
*last day to cast your vote for Athlete of the Month for March!

WOD:
16 min AMRAP
3 HSPU (scale up to strict)
6 pull up (scale up to C2B)
9 burpee box jump (24/20)

Wednesday March 30, 2016 WOD

*7am fundamentals
*6:45pm Yoga with Aerielle(no 10am yoga)

Skill:
6×6 Strict Press

WOD:
4 rounds
30 double under
10 front squat (135/95)

Tuesday March 29, 2016 WOD

*olympic lifting at 6:30pm with David

SKILL:
For time
800 m run

WOD:
21 kb swing (53/35)
21 kb sumo deadlift highpull
3 rope climb
15 kb swing
15 kb sdhp
2 rope climb
9 kb swing
9 kb sdhp
1 rope climb

Monday March 28, 2016 WOD

We’ve had some heavy weeks of training since the CrossFit Games Open has been in effect, today we will have a bodyweight and gymnastic focus, bringing it down a little.

Skill:
Alternating between
5×5 strict pull up (or weighted)
And
5 x max L-sit hold

WOD:
8 Min Clock
Run 400
Then AMRAP
4 dips
8 pull up
16 push up

Sunday March 27, 2016 WOD

Happy Easter Sunday!
*no yoga class
*10am FREE community class
* 11am 16.5 CrossFit Games Open WOD!

10am WOD:
4 rounds, 1 min @ each station
-slamball
-row
-goblet squat
-abmat sit up

Saturday March 26, 2016 WOD

*9am members WOD
*10am Free community class
*Sunday Easter schedule: no yoga/10am community class/11am CC Games Open WOD

WOD:
50 Walking lunges
40 wallballs (20/14)
30 box jumps (24/20)
20 deadlifts (135/95)
10 S2OH
1 x 800m run

Friday March 25, 2016 WOD

OPEN WOD 16.5 OF THE CROSSFIT GAMES:
21-18-15-12-9-6-3
Thrusters(95/65)
Burpees (bar over)

Thursday March 24, 2016 WOD

*open gym at 6:30pm
*watch the CrossFit Games live Open WOD 16.5 at 5pm on crossfitgames.com

WOD:
4 MIN AMRAP
6 burpee
8 power clean (115/75)
– rest 2 min
4 min AMRAP
30 double under
8 power clean

Wednesday March 23, 2016 WOD

*NO Yoga at 10:15 today, 6:45pm ONLY!

WOD:
25-24-23-22…1
Kettlebell Swing (53/35)
1-2-3-4…..25
Backsquat (115/75)

Tuesday March 22, 2016 WOD

*Olympic Lifting at 6:30 with David

Skill:
Push Press 5-5-5-5-10
Push jerk 3-3-3-3-6

WOD:
For time
800m run
-rest 3 min
400m run

Monday March 21, 2016 WOD

*Fundamentals at 6:30pm
*Vote for Athlete of the Month in our ballot box at the front desk. Winner will get the chance to program a workout of their choosing, named after them and t-shirt.

WOD:
3 RFT
80 Double under
15 pull up
12 high box jump (30/24)
9 ring dip

Sunday March 20, 2016 WOD

*8:30am Vinyasa Yoga
*10am Free community class
*11am 16.4 CF Games Open WOD, judging offered!

WOD:
2 rounds
20 DB Thruster (25/35)
200m run
20 HR Push Up
200m run
20 DB Lunge
200m run
20 Knees2elbow

Saturday March 19, 2016 WOD

*9am members WOD
*10am Free community class
*remember to cast your vote for ‘Athlete of the Month’ before March is up!

Skill:
Sled pull

WOD:
16 min AMRAP
200m OH plate carry (45/35)
16 Medball clean (20/14)
8 pull up

Friday March 18, 2016 WOD

*10:45am Tai Chi (beginners!)
*11am sunday will also be programmed as 16.4 Open WOD

CF GAMES OPEN WOD 16.4 :
13 Min AMRAP
55 deadlift (155/225)
55 wallball (20/14)
55 cal row
55 HSPU

Thursday March 17, 2016 WOD

Happy Saint Patty’s Day!
*6:30pm Open Gym
*5:00pm watch the CrossFit Games Open WOD 16.4 live on Crossfitgames.com!
*Friday 3/18 @ 10:45-11:45am Tai Chi (beginners!)

WOD :
Buy in 1000m row
Then…
3 rounds
20 box jump
10 burpee
8 Toe2bar
Buy out…
800m run

Wednesday March 16, 2016 WOD

*yoga at 10:15am & 6:45pm today

Skill:
Split Squat
5×3
*in between each set perform 3 HSPU

WOD:
8 rounds NOT for time
1 rope climb
3 tire flips
30 double unders

Tuesday March 15, 2016 WOD

*Olympic Lifting @ 6:30 with Dave

WOD:
5 ROUNDS
1 Zig Zag sprint
10 Hang power clean (136/95)
5 Front Squat

Monday March 14, 2016 WOD

*Great job everyone on your bar muscle ups last week, we saw a lot of firsts!
*Fundamentals class at 6:30pm

Monday Skill:
Push Jerk
5-5-3-3-2-2
Building

WOD:
15 MIN AMRAP
10 pistol squat
15 S2OH (95/65)
20 abmat sit up

Sunday March 13, 2016 WOD

*8:30am Vinyasa Yoga with Aerielle
*10am Free community WOD
*11am Open WOD 16.3!

Skill:
Rope Climbing

WOD:
4 RFT
12 Box Jump (24/20)
24 dumbbell Front Squat (50/70)
36 Double Under

Saturday March 12, 2016 WOD

*9am members WOD, 10am Free community class!

WOD:
3 rounds
800 m run
26 walking lunge
16 pull up

Friday March 11, 2016 WOD

*Sunday will be Open WOD 16.3 also, it is optional to do it then or redo it for a better score!

OPEN WOD 16.3:
7 min AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Up

Thursday March 10, 2016 WOD

*OPEN WOD 16.3 released at 5pm today, tune in @ crossfitgames.com and watch the pros go after it first!
*Open gym 6:30-8pm (come sharpen your skillz)

WOD:
4 min AMRAP
400m run
Max reps Medball clean (20/14)
-rest 1 min
4 min AMRAP
400m run
Max reps wallball (20/14)
-rest 1 min
4 min AMRAP
400m run
Max reps toes2bar

Wednesday March 9, 2016 WOD

*yoga at 10:15am and 6:45pm today, come get flexy!

Skill:
Squat Snatch
Work up to a heavy 3 reps

WOD:
12 MIN EMOM
Odd – 150m sprint row
Even-3 hang Squat Snatch(use 75% of skill#)

Tuesday March 8, 2016 WOD

*6:30pm Olympic Lifting class with David
*This month we will start an athlete of the Month” award based on attitude, performance, team spirit , effort or any quality worthy of recognition. Start thinking about it, voting will happen at the end of March.

WOD:
3 RFT
15 ring dip
20 burpee
25 “see the lights” (15/25)

Monday March 7, 2016 WOD

*Submit your Open score online! Due by 5pm today, no exceptions.

WOD:
“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift

*3 attempts at each lift (after warming up)

Sunday March 6, 2016 WOD

*Vinyasa Yoga with Aerielle at 8:30am
*10am FREE community class
*11am CrossFit Games Open WOD 16.2, come do it or redo it!

10am WOD:
Another Nasty Girl for the score board!
“CHELSEA”
30 min EMOM
5 pull up
10 push up
15 air squat

Saturday March 5, 2016 WOD

*9am members WOD
*10am FREE community class!

Partner WOD!
Parnter A: row 45/35 cals while…
Partner B: max kettlebell swing (53/35)
-switch roles, then..
A: row 35/25 cals
B: max pull ups
-switch
A: row 25/15 cals
B: max burpee

Friday March 4, 2016 WOD

*The Open is here again, it includes movements that we have done within the last week (and yesterday!).
Sunday at 11am will be a time to do or redo your workout with a judge also. Go Hard!!
*7am beginning Fundamentals class

WOD 16.2:
4 min to complete each round
25 Toes-to-bar
50 double under
Squat Clean:
round 1: 15 SC (135/85)
round 2: 13 SC (185/115)
round 3: 11 SC (225/145)
round 4: 9 SC (275/175)
round 5: 7 SC (315/205)

Thursday March 3, 2016 WOD

*open gym tonight 6:30-8pm

Skill:
Find 1 Rep Max
Clean & Jerk

WOD:
21-15-9
Power Clean (135/95)
S2OH

Wednesday March 2, 2016 WOD

*Yoga Mobility at 10:15am and 6:45pm, more mobility = higher levels of athleticism and less chance of injury.
* Please note, on Friday at 10:45-11:45am we have a special guest Tai Chi instructor, beginner level class!

Skill:
Snatch drills

WOD:
3 rounds
100 double under
12 Hang Power Snatch (115/75)
10 handstand Push Up

Tuesday March 1, 2016 WOD

*NO 6AM cLASS TODAY!! So sorry for the inconvenience, power will be out for construction next door.
*Olympic lifting at 6:30pm

Skill:
10 min EMOM
3 Deadlift
(Work up to a challenging set of 3 and maintain throughout)

WOD:
10 MIN AMRAP
10 Deadlift (use 60% of EMOM #)
15 wallball (20/14)

Monday February 29, 2016 WOD

*OPEN SCORES MUST BE SUBMITTED ONLINE BEFORE 5PM TODAY, NO EXCEPTIONS!!

WOD:
Part 1:
1k row
5 bar muscle up
-rest 2 min
Part 2:
500m row
20 S2OH (95/65)
15 Front Squat
-rest 2 min
Part 3:
250m row
15 HPC
10 burpee
5 tire flips

Sunday February 28, 2016 WOD

*8:30am vinyasa Yoga with Aerielle
*10am FREE community class
*11am members class
WOD:
“Fahrenheit 451”
Buy in…
400M kettle bell carry (1 kb 53/35)
3 rounds
40 goblet squat (53/35)
50 ab mat sit up
1 rope climb (sub 15 ring row)
Buy out…
400M kettle bell carry

Saturday February 27, 2016 WOD

*9am members class
*10am FREE community class

Wod:
7 min AMRAP
20 wallball (20/14)
20 box jump (24/20)
-rest 3 min
7 min AMRAP
20 kettlebell swing (53/35)
20 mountain climber

Friday February 26, 2016 WOD

CROSSFIT GAMES OPEN WORKOUT 16.1:
20 min AMRAP
25 ft overhead walking lunge (95/65)
8 bar facing burpee
25 ft overhead walking lunge
8 chest2bar pull up
*movement standards very important,
If you are registered for the open let the coach know!!

Thursday February 25, 2016 WOD

*6:30-8 Open Gym
* CrossFit Games Open starts tonight at 5pm!!

WOD:
2 rounds
400m run
50 double Under
500m row
40 abmat sit up
* a met-con burner to keep you fresh
for Friday’s Open WOD, be prepared to throw down!

Wednesday February 24, 2016 WOD

*yoga at 10:15am and 6:45pm. Mobility!!
*1st Open WOD on Friday

WOD:
5x
1 min at each station:
*burpee
*deadlift (135/95)
*hang squat clean

Tuesday February 23, 2016 WOD

*6:30pm Olympic Lifting

Skill:
Hang Power Snatch
build with technique

WOD:
3 rounds for time
25 Hang Power Snatch (75/45)
25 Push Up
200m med ball carry (20/14)

Monday February 22, 2016 WOD

*fundamentals at 6:30pm
*CrossFit Games Open starts on Thursday!

Skill:
6×6 Front Squat @ 65 %

WOD :
12 min
How far can you get….
3-6-9-12-15….
Thruster (95/65)
Toe2bar

Sunday February 21, 2016 WOD

*8:30 am vinyasa Yoga with Aerielle
*10am FREE community class
* 11am members WOD

WOD
Death by Danielle:
100 air squat
90 mt climber
80 sit up
70 wallball
60 second plank
50 T2B
40 burpee
30 hollow rock
20 kettlebell swing
10 ring dip

Saturday February 20, 2016 WOD

*9am members WOD
*10am Free community class

Part A:
Tire flip relay

Part B:
16 min AMRAP
16 farmer carry lunge (70/40)
12 box jump
8 Hand release push up

Friday February 19, 2016 WOD

*Fundamentals at 7am, Welcome Newbies!

WOD:
Another Nasty Girl WOD for the scoreboard!
“Helen”
3 rounds for time
400m run
21 Kettlebell swing (53/35)
12 pull ups

Thursday February 18, 2016 WOD

*open gym 6:30pm-8pm
*Sign up for the open! Crossfitgames.com

Strength:
Find your
3RM Deadlift!

WOD:
using 60% of 3rm…
14 min AMRAP
5 deadlift
10 bar-over-burpee
25 Double Under

Wednesday February 17, 2016 WOD

*Yoga at 10:15am and 6:45pm
Skill:
Core Work

WOD:
100m sprint
30 wallball (20/14)
15 ring Dips
100m sprint
20 wallball
10 ring dip
100m sprint
10 wallball
5 Ring dip
100m sprint

Tuesday February 16, 2016 WOD

*Tuesday Olympic Lifting at 6:30pm with David
Skill:
Overhead Squat
building in sets of 4

WOD:
for as long as you can keep up..
min 0-3:00
2 rounds
10 OH Squat (95/65)
10 Chest 2 bar pull up
3-6:00
2 rds
12 OHS
12 C2B
6-9:00
2 rounds
14 OHS
14 C2B
9-12:00
2 rds
16 OHS
16 C2B….

Monday February 15, 2016 WOD

Happy Presidents Day, Yes we are OPEN!

Skill:
The Jerk (push,split)
6×3 building

WOD:
100 Squat Cleans (65/45)
*at the top of every minute 3 burpee

Sunday February 14, 2016 WOD

HAPPY VALENTINES DAY! WE HOPE YOU ALL ARE FEELING THE LOVE TODAY <3
*Yoga AT 8:30AM with Aerielle
*Free community class 10am
*members class at 11am

Skill:
Rope climbs

Partner WOD:
1 partner must hold med ball entire time, 10 burpee penalty if dropped)
800m med ball carry
100 goblet squats (53/35)
75 walking lunges
50 T2B
25 HRPU
5 Rope Climb
800m med ball carry

Saturday February 13, 2016 WOD

*thank you everyone for the rad party last night! We have some great footage..
*9 & 10am class only, 10am free community class.

WOD:
10-9-8-7-6-5-4-3-2-1
Burpee
abmat situp
* following each round 100m sprint

Friday February 12, 2016 WOD

*NO 5:30pm CLASS TONIGHT! PARTY INSTEAD 🙂
*DISCO PARTY 7pm! Food provided, bring a treat or drink to share if you are inclined.
Costumes not required but we hope that you will be inspired!
1970s baby!

WOD:
1k row
50 wallball (20/14)
40 box jump (24/20)
30 push ups
40 kb swing (53/35)
50wallball
1k row

Thursday February 11, 2016 WOD

*open gym 6:30-8pm
*last day of the Whole30
*Disco party is Friday at the gym at 7pm
(Food is provided, bring a drink or dessert to share if you like)

Skill:
Power clean
5-3-1-1-1

WOD:
15 min AMRAP
5 Power Clean (155/115)
8 pull up
30 Double under

Wednesday February 10, 2016 WOD

*party RSVP at front desk, ordering food and beverage tomorrow!
*Yoga at 10:15am and 6:45 PM, we all need it!
Skill:
deadlift, work up to a heavy 5
wod:
In partners
8 rounds
30 Deadlifts (75/55)
30 push press (75/55)
*must complete 20 reps before switching, complete 10 mountain climbers each trade off

Tuesday February 9, 2016 WOD

*RSVP for party at front desk, food order goes out on Wednesday
*no more 7am class, 8am available M-F
*WHOLE30 crew, you are soo closet the end, stick it out!

WOD:
100 double Under
400m run
18 power snatch (95/65)
400m run
18 power sntach
400m run
100 double under

Monday February 8, 2016 WOD

*reminder No more 7am, 8am M- F

*6:30pm Fundamentals

*Party RSVP at front desk, let us know if you’re bringing a date so we can feed them too 😉

Skill:

Thruster

Work up to a challenging 2

WOD:

Another nasty girl for the scoreboard!

“FRAN”

21-15-9

Thruster (95/65)

Pull up

Sunday February 7, 2016 WOD

*8:30am Yoga with Aerielle

*10am Free community class

*11am members WOD

*party RSVP at front desk, we’re ordering the food in a few days!

WOD:

Metabolic Conditioning, start the fire with

4 rounds

400m run

15 burpees

10 jumping squats

Saturday February 6, 2016 WOD

9am and 10am only, 10am free to the community.

Skill:

6 min EMOM

100m sprint

WOD:

50-40-30-20-10

kettle bell swings (53/35)

double Unders

Friday February 5, 2016 WOD

*no more 7am classes, new 8am M-F

*Disco party for the gym  2/12 @ 7pm

Skill:

Strict Pull Ups

5 x max set

WOD:

EMOM for as long as possible

5 HSPU

6 T2B

7 Box Jump

Thursday February 4, 2016 WOD

*No more 7am class, new 8am class M-F

SKILL:

5 Rounds

3 high hang snatch

3 mid-thigh hang (launch position) snatch

3 G2OH snatch

Then: find 1RM!

WOD:
Tabata
Squat snatch(45/35)

Wednesday February 3, 2016 WOD

*Yoga today @ 10:15am and 6:45pm

*no more 7am class, new 8am M-F

* gym Disco party Friday 2/12 @ 7pm!

Skill:

Back Squat 6×6 @ 65-70%

WOD:

12 MIN EMOM

3 front squat (165/125)

Max ring dip

Tuesday February 2, 2016 WOD

*6:30pm Olympic Lifting class with David today

*no more 7 am class

SKILL:

Bench Press 5×5 (build to a challenging weight and maintain for all 5 sets)

WOD:

4 Rounds

50m walking lunge

100m farmer carry (45-53/25-35)

1 rope climb

Monday February 1, 2016 WOD

*Please see schedule of classes, new are 8am wod and 6:30pm fundamentals.

*DISCO PARTY will be February 12th @ 7pm…get your dance moves ready!

Skill:

Warm up for

the clean & jerk and

the snatch

WOD:

Max set consecutive pull ups

20 clean and jerk (135/95)

20 snatch

(Both may be power or full)

Sunday January 31, 2016 WOD

SUNDAY

8:30am Vinyasa Yoga with Aerielle

10am Free community Workout

11am members only WOD

Partner WOD:

400m run

60 kb swing

60 box jump

60 burpee

200m run

30 kb swing

30 box jump

30 burpee

100m run

10 kb swing

10 box jump

10 burpee

Saturday January 30, 2016 WOD

9 and 10am workouts only, 10am is a free community class!

we just got our “nasty girls” score board and we’re starting with…

“CINDY”

20 min AMRAP

5 pull ups

10 push ups

15 squats

Friday January 29, 2016 WOD

No more 7am class, 8am class M-F now

Whole30 crew keep up the good work!

WOD:

10 Rounds

10 Deadlift (205/135)

10 lateral jumps

10 wallball (20/14)

Thursday January 28, 2016 WOD

No more 7am class! 6:30-8 open gym

WOD:

800m run

15 HSPU

30 toes2bar

15 HSPU

30 “see the lights”

15 HSPU

800m run

Wednesday January 27, 2016 WOD

Please note, no more 7am class,

8am now available M-F

Whole30 crew, hanging in there?  Don’t be afraid to ask us for support!

Strength/Skill:

Overhead Squat

5-3-1-1-1

WOD:

21-15-9

Overhead Squat (95/65)

Pull up

 

 

Tuesday January 26, 2016 WOD

Please note NO more 7am class! See schedule for all class times. Olympic Lifting Class at 6:30pm, come refine your Snatch and Clean & Jerk with David!

Tuesday Skill Work:

Double unders, unbroken  sets of 10-20-30-40-50

WOD:

5 rounds

10 Front Rack Lunge (135/95)

40 DU

Monday January 25, 2016 WOD

Please note: NO more 7am WODs, NEW on the schedule is 8am M-F

WOD:

-part#1

Squat Clean & Jerk

5-10-5-10

touch’n’go

-part#2

E2MOM 10 min

2 PClean

1 SquatClean

2 Jerk

Sunday January 24, 2016 WOD

Happy Sunday!

8:30am Yoga (1st class is Free!)

10am community class

11am members class (NEW!)

WOD:

5 Rounds for time

21 front squat (95/65)

15 burpee

100m sprint

 

Saturday January 23, 2016 WOD

WELCOME BACK SEABRIGHT HUSKIES!

9 &10am classes only today

(10am Free to the community )

Wod:

6 min AMRAP

800 run

Max wallball (20/14)

-Rest 1 min

5 min AMRAP

400m run

Max box jump (24/20)

-Rest 1 min

4 min AMRAP

200m run

Max kb swing  (53/35)

 

Friday January 22, 2016 WOD

1 more day, we are soo excited! Join us January 23rd for our first classes in the fresh gym!

Please check out our class schedule and note the added/omitted classes. New are the 8am M/W/F and the 11am on Sunday. Omitted are the 7am weekday classes.

Sunday’s 10am community class has gotten so big that we needed to add a ‘members’ class, we hope this works for you all. We want to hear from you on these changes, please message us with your thoughts/feelings/concerns.

 

Thursday January 21, 2016 WOD

2 more days until Seabright is ours again! She’s almost completely healed! Normal class schedule will start right back up on Saturday January 23rd.

email or text Lily with questions 831-566-4263, lilywebber@yahoo.com

WHOLE30 crew, hanging in there we hope?!? If you slip up, get right back on the bandwagon, your body will have to detox that cocktail , slowing your process down, but its worth it, don’t throw in the towel or beat yourself up. Be strong, willpower is a muscle, the more you …

Wednesday January 20, 2016 WOD

GYM REOPEN DATE: JANUARY 23

REGULAR SCHEDULE RESUMES IMMEDIATELY

SEE YOU THERE!!

Tuesday January 19, 2016 WOD

4 MORE DAYS UNTIL WE HAVE OUR GYM BACK!

Saturday January 23rd classes resume back to normal, thank goodness!

Just knowing that should help you ride through this rough patch of the WHOLE30 challenge. You are strong, use your willpower.

Questions, concerns contact Lily  lilywebber@yahoo.com  or  Danielle  o7daniellebee@yahoo.com

Monday January 18, 2016 WOD

Happy Monday SBCF! Day 8 of the WHOLE30 challenge, how are we doing? The next few of days are when people start to have deep intestinal cleansing, possibly bloating, possibly uncomfortable, and are most likely to quit and just say “screw it”, have a margarita and a plate of enchiladas…you can resist the temptation! Besides, it will make you feel sick after 8 days of detoxing. You got this.
REOPEN DATE: SATURDAY JANUARY 23, YAY!!!

Sunday January 17, 2016 WOD

No Sunday Beach WOD this weekend, go for a rain hike in the redwoods and explore today!
6 DAYS UNTIL WE REOPEN, YAY!
LET THE COUNTDOWN BEGIN!
Day 7 of the Whole30 challenge!
Your energy will return soon, promise!
Your gut is going through its evolution, be kind to your body and ride it out.
Remember that we are here to help if you need support, we want you all to be successful.

Saturday January 16, 2016 WOD

GRAND REOPENING ON SATURDAY 1/23/16, 9 and 10am classes!
1 week away! Looking forward to seeing all of you there!
Today is Day 6 of the WHOLE30 challenge, your body is
learning it can’t rely on sugar for energy now so you
might want..a nap. This too shall pass. Hold tight.
NO Saturday beach WOD but possibly Sunday if weather looks
dry. stay tuned.

Friday January 15, 2016 WOD

Day 5 of the WHOLE30!
Feeling clear headed? But missing your vices? Never fear, it will pass. Stay strong. Remember that you’ve done harder things than this before (hopefully) and have made it through. Stick with your workouts! If you haven’t been regularly active since the gym had to close get your workout on in your living room! Burpees, squats, push ups, couch dips,
jumping jacks, lunges, sit ups, v-ups…do an AMRAP or rounds for time. easy and quick and effective! See you soon!

Thursday January 14, 2016 WOD

Day 4 of the whole30! If you are cranky you are detoxing. This to shall pass! Blow off your steam with a good workout. CrossFit west and CrossFit Ready still have open doors to all Seabright Huskies. Please contact us for questions, comments, or concerns! lilywebber@yahoo.com

Wednesday January 13, 2016 WOD

Day 3 of the Whole30 challenge!
Stick with it!
Our new equipment from Rogue arrived today, all new boxes, abmats and some new med balls. We’re getting closer. They’re almost done painting, then they lay the floors! We picked out new dark wood for the Yoga room, it’ll be beautiful 🙂
Contact Lily for questions lilywebber@yahoo.com

Tuesday January 12, 2016 WOD

Day 2 of the WHOLE30 challenge!
Please contact us for questions and support o7daniellebee@yahoo.com

We hope you are getting your workouts in, one way or another during this unfortunate closure. Still looking at
Reopen day between 1/16 and 1/22.
Questions/concerns contact Lily @
Lilywebber@yahoo.com or
text 831-566-4263

Monday January 11, 2016 WOD

1st Day of the WHOLE30 challenge!
If you havent joined and want to, its not too late, email o7daniellebee@yahoo.com. DO IT!
Gym reopen date update: either 1/16 or 1/22 according to Disaster Clean Up Crew. Stand by. Gym party is scheduled for 2/12. Mark you calendars!

Sunday January 10, 2016 WOD

Sunday Beach Workout!
meet at the blue tent on Seabright Beach, Rain or shine!
10am class only

Saturday January 9, 2016 WOD

We will not have a beach workout on Saturday
this weekend but we will on Sunday at 10am on Seabright Beach.
Please see the schedule for CrossFit Ready or CrossFit West,
our foster families until our gym is open. It will be soon we promise!
questions/Concerns: text 831-566-4263 or email
lilywebber@yahoo.com.
MISS YOU ALL!

Friday January 8, 2016 WOD

The First WHOLE30 group email went out yesterday,
if you want to participate send Danielle your email address
o7daniellebee@yahoo.com
DO IT! it really does feel amazing.

We are missing all of you, hoping everyone is getting some exercise
still!
Please check out Crossfitwest.com and Crossfitready.com
for classes to attend while the gym is being worked on,
our paint went in yesterday and today, floors are next.
See You Soon!

Thursday January 7, 2016 WOD

Please see Crossfitwest.com and crossfitready.com for a full schedule of classes. Be sure to let them know that you are a Seabright CrossFit member and they’ll take care of you!

Wednesday January 6, 2016 WOD

All classes listed on CrossFitwest.com and crossfitready.com
are open to our members, they are still graciously hosting us.
Please contact Lily with questions/concerns @ lilywebber@yahoo.com
or text 831-566-4263

Tuesday January 5, 2016 WOD

Mark your calendars!
Gym Party will be postponed until Friday, February 12th.
WHOLE30 challenge starts Monday, January 11th. We will communicate
online and via Email so please email Danielle Ballensky if you plan on participating
o7daniellebee@yahoo.com DETOX TIME!
PLEASE NOTE:
gym will be open soon, still unsure as to an exact date,
we will take care of you all!
CLASS SCHEDULE:
please see Crossfitready.com and Crossfitwest.com
for a schedule of classes

Monday January 4, 2016 WOD

Please see crossfitwest.com and crossfitready.com
for their class schedule, we are out of commission at SBCF
until our new floors are in and reconstruction is finished.
Please text Lily at 8315664263 or email lilywebber@yahoo.com
with any questions regarding membership or financial concerns.
Thank you for your patience during this time!

Sunday January 3, 2016 WOD

10am Sunday Beach WOD!
Free to the community 🙂
Meet at the blue tents near the stairs.
Rain or Shine.
What are your goals this year??

Saturday January 2, 2016 WOD

Saturday morning Beach WOD!
open to the public FREE.
meet at the blue tents on Seabright Beach at 10am.
Rain or shine.
Looking forward to seeing you all!

Friday January 1, 2016 WOD

HAPPY NEW YEARS!
reflect, renew, revitalize.
visualize all of your goals and resolutions for 2016 happening and reflect (or better, write down)
your accomplishments of the past year, acknowledging how far you’ve come.

NO CLASSES 1/1/16
10 am Beach WOD at Seabright Beach Saturday and Sunday!

Thursday December 31, 2015 WOD

Please see crossfitwest.com and crossfitready.com for a full class
Schedule. They are still our foster homes while Seabright is getting love and attention from the clean up crew.
START THINKING ABOUT YOUR GOALS FOR 2016!

Tuesday December 29, 2015 WOD

Please see www.crossfitwest.com and www.crossfitready.com
for a schedule. our estimated re-open date is now 1/8/16,
crossing our fingers for a speedy recovery!!
questions/concerns text 831-566-4263

Monday December 28, 2015 WOD

Hello Seabright Huskies!
we miss you all 🙂
Please see crossfitwest.com and crossfitready.com
for their class schedule and WOD. We are very grateful to them
for each day that they welcome us in!
more gym re-opening updates this week.
xoxoxo
questions or concerns 831-566-4263

Sunday December 27, 2015 WOD

Please see Crossfitwest.com and Crossfitready.com
for a class schedule. Sunday there are 9am and 10am classes
available for all Seabright CrossFit members to attend during this time
while our gym is being repaired.
Questions/Comments text 831-566-4263

Saturday December 26, 2015 WOD

Please see crossfitwest.com and crossfitready.com for a schedule,
both have 9 and 10 am classes on Saturday. We are being welcomed in
to attend their classes until our gym is repaired and ready for us.
Questions/concerns text 831-566-4263

Friday December 25, 2015 WOD

Merry Christmas!
Enjoy your day, do what you love,
be grateful for all that you have,
feel the fresh air, eat the good food.
Move your body, get your blood flowing,
enjoy your journey.

Thursday December 24, 2015 WOD

Please see CrossFit West’s and CrossFit Ready’s
websites ( www.crossfitwest.com , www.crossfitready.com) for a schedule of classes. We are being taken care
of by them while our gym is being repaired from the fire.
Please check our webpage or social media sites for daily news and updates.
Right now it appears that we will be able to reopen around the first week in January.
For questions and concerns text (831)566-4263. Send our gym positive vibes, She’s on her way back to health!

Wednesday December 23, 2015 WOD

Please see www.crossfitwest.com and www.crossfitready.com
for class times. They are graciously hosting our members
as we repair our gym from this unfortunate fire. Let them
know that you are a Seabright CrossFit member Gypsy and
they will take care of you!

Tuesday December 22, 2015 WOD

SEABRIGHT CROSSFIT MEMBERS!
we are being welcomed in to attend classes at Crossfit West (by Costco)
www.crossfitwest.com and CrossFit Ready (on 41st ave next to Discretion Brewery)
www.crossfitready.com until our gym is ready for us, sparkling and new. See their individual websites for
class times. Please arrive 5 min early to sign a waiver and let them know that you are an SBCF member. check our website
daily for updates. The CrossFit community is very strong and supportive!

Monday December 21, 2015 WOD

Beach WOD, RAIN OR SHINE!
GET OUT IN IT!
please join us at either
9am
12noon
4:30 pm
@ Seabright beach, look for the blue pop ups,
set up near the stairs to the left
*we apologize to our 6am and 5:30pm classes,
at this time we are dependent on daylight.
soon all will be right in the gym again 🙂

WOD:
jetty run buy in,
then,
20 KB/DB deadlift
15 vert jumps
10 HR push up
then,
jetty run buy out

Sunday December 20, 2015 WOD

10am class only,
FREE to the community!
Workout held @ Seabright Beach
Look for the blue pop ups
RAIN OR SHINE

Saturday December 19, 2015 WOD

10AM CLASS ONLY AT SEABRIGHT BEACH…RAIN OR SHINE!
Meet at the main entrance , look for the blue pop up tents

Friday December 18, 2015 WOD

All workouts will be held at
Frederick St Park @ 168 Frederick St
on Friday 12/18.
Schedule is as follows:

9am
12 noon
4:30 pm

* Holiday Party is postponed until 1/8/16

Thursday December 17, 2015 WOD

THANK YOU everyone for all of your support and love
surrounding the fire last night. Our community is so strong.
The gym is being quickly restored to its beautiful self,
in the meantime..
tomorrows classes will be held at Frederick St. Park
@ 168 Frederick St.
we will have classes at:
8:00 am
12:00 noon
4:30 pm

*sorry for the inconvenience to any of you who cannot make those classes!!
we are dependent on daylight.
**HOLIDAY PARTY POSTPONED UNTIL 1/8/16!

Wednesday December 16, 2015 CLASSES CANCELLED TODAY

ALL CLASSES CANCELLED!
Sorry for the inconvenience!
due to a transient break-in last night the gym is in clean up mode today.

Wednesday December 16, 2015 WOD

HOLIDAY PARTY FRIDAY 12/18,
PLEASE RSVP IF YOU HAVEN’T ALREADY!

Skill:
Kipping

WOD:
3 Rounds
4 strict pull up
5 bar muscle up
6 kipping pull up
500 m row
-1 min rest between rounds

Tuesday December 15, 2015 WOD

Strength/Skill:
Push Jerk
2-2-2-2-2

WOD:
10 MIN AMRAP
1 HSPU
2 med ball clean (20/14)
2 HSPU
4 med ball clean
3 HSPU
6 med ball clean
4 HSPU
8 med ball clean
And so on…..

Monday December 14, 2015 WOD

HOLIDAY PARTY THIS FRIDAY 6:30 PM,
if you haven’t already, please RSVP!

Skill:
Hang Power Snatch

WOD :
4 rounds
1 min @ each station (:15 transitions)
-Hang power snatch (95/65)
-front squat
-abmat sit up

Sunday December 13, 2015 WOD

10am class only, FREE to the public!
8:30 am Yoga

WOD :
Partner WOD (1 works at a time)
100 kettlebell swing (53/35)
*every time 1 partner needs to break and switch both do 10 mountain climber each
150 wallball (20/14)
*
200 double under
*

Saturday December 12, 2015 WOD

9 and 10am classes only, 10am FREE to the community

WOD :
800 m run
20 burpee
20 air squat
400 m run
15 burpee
15 air squat
200 m run
10 burpee
10 air squat

Friday December 11, 2015 WOD

Strength /Skill:
Thruster
Technique and warm up

WOD:
32-18-9
Thruster (85/125)
Pull up

Thursday December 10, 2015 WOD

Skill:

Max height Box Jump

WOD:

5 min AMRAP

10 toe2bar

10 box jump (24/20)

-rest 2 min

5 min AMRAP

10 abmat situp

10 box jump

-rest 2 min

5 min AMRAP

10 Russian twist (35/25)

10 box jump

 

Wednesday December 9, 2015 WOD

Skill/Skill:
Squat Snatch
10×2 building

WOD:
2 Rounds for time
15 Hang Squat Snatch (95/65)
10 Burpee
2 Rope Climb

Tuesday December 8, 2015 WOD

Skill:
1000 m row for time

WOD:
15 min AMRAP
10 Deadlift (135/95)
200m Farmer carry (80-100/50-70)

Monday December 7, 2015 WOD

Skill/Strength:
Back Squat
5×3 @ 70%

WOD:
5 rounds
12 HP Clean (115/75)
100m sprint

Sunday December 6, 2015 WOD

10 am class only,Free to the public!
8:30am Vinyasa Yoga

WOD:
100 Double under
50 wallball (20/14)
40 “see the lights” (15/10)
30 push up
20 medball cleans (20/14)
10 ring dip
100 double under

Saturday December 5, 2015 WOD

9 and 10am classes only, 10 am FREE to the public!

WOD:
3 rounds
20 kb swing (53/35)
30 box jump (24/20)
40 walking lunge

Friday December 4, 2015 WOD

WOD:
3-6-9-12-15….
S2OH (95/65)
Bar facing burpees
PullUps
as far as possible in 30 min.

Thursday December 3, 2015 WOD

Strength/skill:
Deadlift
Work up to a heavy single, then :
10 min EMOM
1 DL

WOD :
10 MIN AMRAP
3 Deadlift @ 60 % 1RM
9 knees2elbow

Wednesday December 2, 2015 WOD

Skill/Strength:
Power Clean
Work up to a heavy 3 then,
Do 3×3

Wod
3 rounds
400m run
20 wallball (20/14)

Tuesday December 1, 2015 WOD

Skill/Strength:
Bench Press
5×3 @ 70-75% 1 RM

WOD:
8 rounds
5 Front Squat (135/95)
max set consecutive Push Up (scale up HSPU)

Monday November 30, 2015 WOD

Strength/skill:
Strict pull up 5×5
(Scale up to weighted)

WOD:
15 Min AMRAP
8 Ring dip
10 box jump (30/24)
12 pull up

Sunday November 29, 2015 WOD

10am class only free to the public!
8:30am yoga, first session is free

WOD:
1000m row buy in
then,
15-10-5
toes to bar
DB snatch (35/25)
DB row
then,
Buy out 800m run

Saturday November 28, 2015 WOD

9 and 10am classes only,
10am open to the community for FREE!

7 min AMRAP
30 double under
15 sumo deadlift high pull (95/65)

rest 3 min

7 min AMRAP
15 jumping squat
10 ab mat sit up

Friday November 27, 2015 WOD

BOYCOTTBLACKFRIDAY!
Most state parks are free today,
stay away from the mall, hit the forest instead.

9am class only.

WOD:
4 rounds
6 S2OH (135/95)
12 Front rack lunge
*every time the barbell is set down perform 5 burpee

Thursday November 26, 2015 WOD

HAPPY THANKSGIVING!
9am class only.

Hero WOD to honor U.S. Army Captain Dan Whitten, 28 who died February 2nd 2010 in Afghanistan.

“WHITTEN”
5 rounds for time
22 kb swing
22 box jump
Run 400
22 burpee
22 wallball

Wednesday November 25, 2015 WOD

**Schedule for Thanksgiving and Black Friday (11/26,11/27)
is 9am classes only. Special guest Yoga teacher on Wednesday at 10am,
evening Yoga is cancelled.

Wednesday WOD as follows

Skill/Strength:
Back Squat
5-5-5-5-5
work up to a heavy set of 5 and maintain over 5 sets,
:03 pause at the bottom of every squat

WOD:
2 separate rounds
on a 5 Min clock
21 back squat (70% of your 5 reps #)
then,
max set bar muscle up (scale C2B PU or false grip ring row)
-rest 2 min

Tuesday November 24, 2015 WOD

***This week on Thanksgiving day and Black Friday (11/26,11/27)
we will hold a 9am WOD only. Wednesday evening Yoga is cancelled.
wonderful guest teacher Shar’ron Strassor will teach 10am yoga on
Wednesday.

TUESDAY WOD:
Strenght/Skill
Power Clean
2-2-2-2-2-2
add weight as technique allows

MetCon:
2 rounds
100 double Unders
50 power clean (45/75)

Monday November 23, 2015 WOD

Skill:
Front squat
5×3 building

WOD:
15 min AMRAP
1 Rope climb
10 front squat (95/65)
200m run
*Add 1 rope climb each round.
So, round 2 you would do 2,
round 3, 3 and so on.

Sunday November 22, 2015 WOD

10am class only, FREE to the public.
Yoga at 8:30am (first session is free)

WOD:
20 min AMRAP
15 DB front squat
15 toe2bar
15 DB step ups
15 chest2bar pullups
15 DB push Press
15 DB thruster
15 walking lunge
15 ring row
15 burpees

Saturday November 21, 2015 WOD

9 and 10am classes only, 10am FREE to the public!

skill:
shuttle sprints

4 rounds, 1 min for each movement
-kettle bell swing (53/35)
-goblet squat
-sit up
-row

Friday November 20, 2015 WOD

Skill:
Kipping practice
then:
5×4
strict pull up
then,
2 x max set
kipping pull up

WOD:
10-9-8-7-6-5-4-3-2-1
burpee box jump overs
1-2-3-4-5-6-7-8-9-10
wallball (20/14)

Wednesday November 18, 2015 WOD

Skill/Strength:
part 1. find 1 RM Overhead squat
part 2. find 15 RM overhead squat

WOD:
Burpee test

Tuesday November 17, 2015 WOD

Strength/skill:
power snatch
3-3-3-3-3
building

WOD:
15 min AMRAP
12 power snatch (95/65)
10 pull up
400m run

Monday November 16, 2015 WOD

Strength/skill:
3 rounds
min 1: 1 push jerk, 1 split jerk
min 2: 1 push jerk, 2 split jerk
min 3: 1 push jerk, 3 split jerk
(aim to lift as closely to your 3 RM Jerk as possible)

MetCon WOD:
3 rounds
200m sprint
40 air squat

Sunday November 15, 2015 WOD

10am class only, Free to the public!
8:30am Yoga (first class free)

WOD:
In Partners, 1 person working at a time
400m run (together)
100 deadlift (135/95)
100 wallball (20/14)
100 sit up
800m run (together)

Saturday November 14, 2015 WOD

9 and 10 am classes only, 10am FREE to
the community!

Skill:
kipping practice

WOD:
6 min AMRAP
12 box jump (24/20)
12 pull up
12 push up (scale up to HSPU)
-rest 3 min
6 min AMRAP
200m run
12 toe2bar
24 double under

Friday November 13, 2015 WOD

Skill:
Rope climbs

WOD:
400m waiter carry (35/25)
15 burpees
200m waiter carry
4 rope climbs
200m waiter carry
15 burpees
400m waiter carry

Thursday November 12, 2015 WOD

Skill:
Turkish Get up
Building

WOD:
Part 1
5 Rounds
7 pull up
10 kettlebell swing (53/35)

Part 2
Run 1600m for time

Wednesday November 11, 2015 WOD

Skill:

work to a heavy single for the complex

1 deadlift

1 hang power clean

1 push/split  jerk

 

WOD:

3 rounds, 1 min of each

-deadlift (135/95)

-hang power clean

-jerk

-rest

 

 

Tuesday November 10, 2015 WOD

Skill:

Back Squat 5×5

work up to a heavy 5 reps

then begin your 5 sets

 

WOD:

Tabata

Double Under

Tabata

Back Squat (75/45)

 

Monday November 9, 2015 WOD

Skill:

Thruster

Work up to heavy 2 reps

WOD:
2 rounds
25 thruster (95/65)

20 toe to bar

15 ring dip

Sunday November 8, 2015 WOD

830am yoga class first session is free. 10am crossfit class only, free to the public.

WOD:
15 min AMRAP
10 Pull up
50m sprit
50m walking lunge
20 jack knife

Saturday November 7, 2015 WOD

9am and 10am classes only, 10am Free to the community!

WOD:
3 rounds
30 kb swing (53/35)
30 box jump (24/20)
30 Double Under

Friday November 6, 2015 WOD

Skill:
Push Press
5×3
work up to a challenging set of 3
then begin your 5 sets

WOD:
Partner WOD!
1 person works at a time
200m med ball run each (20/14)
then,
10 rounds (5 each)
10 medball clean
10 wallball
then,
400m med ball run each

Thursday November 5, 2015 WOD

skill:
Power Snatch

WOD :
21-15-9
Power Snatch (115/75)
Ring dip

Wednesday November 4, 2015 WOD

Skill/Prep:
find a heavy 5 rep front squat,
5×5 building each set

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat (165/115)
1 rope climb
100m run

Tuesday November 3, 2015 WOD

WOD:
1000m row
then,
5 rounds
200m farmer plate carry (35/25)
15 pushup
then,
1000m row

Monday November 2, 2015 WOD

WOD:
Part 1
10 min EMOM @ 60-70%
2 Power Clean
1 jerk

Part 2:
10 min clock
find your heaviest 2 RM
power clean and jerk

Sunday November 1, 2015 WOD

WOD:
5 rounds, 1 min @ each station
-overhead squat (95/65)
-kettle bell swing (53/35)
-toes2bar
-rest

Saturday October 31, 2015 WOD

HAPPY HALLOWEEN!
9am and 10am classes only, 10am FREE to the public!
Halloween parade along Seabright ave ,park as close as you can and warm up with a walk!

Skill:
Halloween burpee suicide showdown

WOD:
30-20-10-5
Plate good mornings
sumo deadlift high pull
25-20-15-10
sit ups
knees 2 elbow

Friday October 30, 2015 WOD

Skill:
pistol practice

WOD:
Partner workout
5 min AMRAP
Partner A: 10 thruster (95/65)
Partner B: max DU while partner A works, then switch
score: total accumulation of DU
-Rest 1 min
5 min AMRAP
Partner A: 10 S2OH (95/65)
Partner B: max air squats while Partner A works, then switch
score: total accumulation of air squats

Thursday October 29, 2015 WOD

Skill:
Bent over rows
5×5
building

WOD:
4 rounds
on a 3 min clock
3 bar muscle up (scale to 8 C2B pull up or 12 pull up)
Max Cals on Rower
-Rest approx 3 min between rounds

Wednesday October 28, 2015 WOD

Skill:
Power Snatch

WOD:
5 rounds
5 power Snatch (95/65)
5 front squat
-Rest 2 min
5 rounds
10 kettlebell swing (53/35)
20 double under

Tuesday October 27, 2015 WOD

Skill:
Strict Ring Dip
3×8

WOD:
10 wallball (20/14)
10 Box Jump (24/20)
5 burpee
20 wallball
20 Box jump
10 burpee
30 wallball
30 box jump
15 burpee
40 wallball
40 box jump
20 burpee

Monday October 26, 2015 WOD

Skill:
Bench Press
3×5 @ 75%

WOD:
5 rounds
3 deadlift (70-80% 1 RM)
max set HSPU
(this WOD is not timed, score is
a collective total of HSPU)

Sunday October 25, 2015 WOD

10am class only, FREE to the public! Vinyasa Yoga @ 8:30am

WOD:
3 rounds
400m run
15 power cleans (95/65)
15 pull up

Saturday October 24, 2015 WOD

CLOSED TODAY!
THE GYM WILL BE CLOSED ALL OF SATURDAY
FOR THE AFFILIATE CUP COMPETITION.
COME CHEER ON TEAM SEABRIGHT CROSSFIT
@ 2650 RESEARCH PARK DRIVE, SOQUEL
FROM 9:00AM-3:00PM

Friday October 23, 2015 WOD

ATTENTION!!
Gym will be closed all of Saturday 10/24 for the
Affiliate Cup Competition.
Come and support us from 9am-3pm
@ 2650 Research Park Dr, Soquel.
GO SEABRIGHT CROSSFIT!!

Skill:
Back rack weighted lunge
4×6 (3 each leg)
build up to a challenging weight

WOD:
EMOM
On the 3 min for 30 min
1 power snatch +
1 hang squat snatch +
1 squat snatch
* focus on technique, challenge yourself with
load if form is proficient

Thursday October 22, 2015 WOD

Skill:
Push Jerk
Work up to a heavy set of 2
Then
7 min EMOM X2 reps

WOD :
400m run
30 wallball ( 20 / 14 )
10 pull up
400m run
30 DU
10 pull up
400m run
30 sit up
10 pull up
400m run

Wednesday October 21, 2015 WOD

Skill:
for time
1x800m run

WOD:
4 rounds
15 burpee
10 overhead squat (95/65)

Tuesday October 20, 2015 WOD

Skill:
Front Squat
5×3 @ 80

WOD:
12 min AMRAP
15 box jump (24/20)
12 push press (95/65)
9 toe2bar

Monday October 19, 2015 WOD

Skill:
Rope Climbs
6 min EMOM x 1 RC

WOD:
“Diane”
21-15-9
Deadlift (225/155)
HSPU

Sunday October 18, 2015 WOD

10am class only, Free to the community!
Vinyasa Yoga at 8:30am

Skill:
5x100m sprint

WOD:
Buy in with
40 wallball (20/14)
then…
3 rounds
18 push ups
15 toes2bar
then buy out..
40 wallball

Saturday October 17, 2015 WOD

9 and 10am class only, 10 am Free to the public!
11am Intro to ‘Thrive’, come learn how to take your training to the next level
through nutrition!

skill:
wallwalks x 10

WOD:
4 rounds
30 double under
15 Front Squat (95/65)
15 pull up
100 m waiter carry (35/25)

Friday October 16, 2015 WOD

Skill:
Snatch technique
1-1-1-1-1

WOD:
“Fight Gone Bad”
3 RFT
1 min @ each station
-wallball (20/14)
-sumo DL highpull (75/55)
-box jump (24/10)
-push press
-row (cals)
-rest
*UFC fighter B.J. Penn approached Greg Glassman, the founder Of CrossFit, to divise a workout for him
that would mimic a fight. At the end of the WOD Glassman asked B.J. if it felt anything like a fight and he replied, “it’s like a fight gone bad!”

Thursday October 15, 2015 WOD

Skill :
Back Squat 4×6 @ 65 %

WOD :
20-18-16-12
Front rack lunge ( 95 / 65 )
Kettle bell swing ( 53 / 35 )
Russian twist ( 35 / 25 )

Wednesday October 14, 2015 WOD

Skill:
Core Work

WOD:
3 rounds for time
row 500
100 double under
800m run

* This workout is to condition us to eventually be ready to do the “triple 3”
event from the 2014 CrossFit Games: row 3,000m, 300 double under, run 3 miles.
pace yourself, focus on a consistent power output with steady breathing.

Monday October 12, 2015 WOD

skill:
Deadlift
5×3 @ 75%
WOD:
“Dirty 30”
30 deadlift (95/135)
30 abmat sit up
30 lunges
30 box jumps
30 med ball cleans (20/14)

Sunday October 11, 2015 WOD

10 am class only, FREE to the public!
8:30am vinyasa Yoga

WOD:
6 min AMRAP
10 toes2bar
16 box jump (24/20)

Rest 3 min

6 min AMRAP
100m overhead plate carry (45/35)
40 double under

Saturday October 10, 2015 WOD

9 and 10am classes only, 10am Free to the public!

Skill:
(9 am only)
Tire flipping

WOD:
Partner WOD
3 rounds for time
50 burpee
50 pull up
4x200m run
*1 person does abmat sit ups
while the other runs

Friday October 9, 2015 WOD

Skill :
5×6 strict pull up
(Weighted / modified)
*30 DU between sets

WOD:
12 min AMRAP
10 power clean ( 125 / 85 )
16 wallball ( 20 / 14 )

Thursday October 8, 2015 WOD

Skill:
Pistol Squats
3×8
(4 each leg)

WOD:
4 rounds for time
400m run
15 front squat (75/115)

Wednesday October 7, 2015 WOD

Skill:
Push press
3-3-2-2-1-1-1
Building

WOD:
3 individually timed rounds
250m row
12 toes2bar
15 HP Snatch (95/65)
*approx 3 min rest between rounds

Tuesday October 6, 2015 WOD

Skill:
Overhead Squat
5×5
*Build to a challenging 5 and use that weight for the 5 sets

WOD:
5 rounds for time
100m sprint
20 air squat
8 ring dip

Monday October 5, 2015 WOD

Skill:
Bench Press 5×3 @ 75 %

WOD :
For time
50 double under
20 kb swing ( 53 / 35 )
20 burpee
50 double under
15 kb swing
15 burpee
50 double under
10 kb swing
10 burpee

Sunday October 4, 2015 WOD

10am class only, free to the public!

Skill:
Tabata Core strength

WOD:
21-15-12-9-6-3
Deadlift (95/123)
Wallball (20/14)

Saturday October 3, 2015 WOD

9 and 10am classes only, 10 am is Free to the public!
Skill:
(9am class only)
Snatch Drills

WOD:
400m run
then..
3 rounds
8 pull up
16 jumping lunge
24 “see the lights”
then..
400m run

Thursday October 1, 2015 WOD

Skill:
Strict Press
5×5 @ 70%

WOD:
For Time
21-15-9
PC (115/75)
Front Rack Lunge
Push Jerk

Wednesday September 30, 2015 WOD

Skill:
Deadlift
Build up to a heavy triple for the day (stay below 90% 1RM)
then..
8 MIN EMOM
3 deadlift @ 70%
1 rope climb

WOD:
death by..
Burpee box jump

Tuesday September 29, 2015 WOD

Skill:
10 x 100m sprints
*1 min rest between each

WOD:
16 min AMRAP
50 ft walking lunges
12 wallball (20/14)
200m run
20 push press (115/75)

Monday September 28, 2015 WOD

ATTENTION ! The Santa Cruz Affiliate Cup will be on Saturday October 24th from 8-4pm in Soquel.
There are RX and scaled divisions, 40+ and 50+. If you want to compete you must notify us by Tuesday 9/29.
This will be zoo much fun!! if you don’t want to compete you may also volunteer

Skill:
Front Squat with a pause
5-5-3-3-2-2-2
*hold 1 second at the bottom of the squat. build up to 80%
at sets of 2.

WOD:
for time
Snatch (95/65)
6-9-12-15
pull up
24-20-16-12

Sunday September 27, 2015 WOD

10am class only, FREE to the community
Vinyasa Yoga @ 8:30 am, first class free

WOD:
TABATA
-wallball
rest 1 min
-row
rest 1 min
-dip
rest 1 min
-jumping lunge

Friday September 25, 2015 WOD

9am and 10am classes only, 10 am FREE to the community

WOD:
7 min AMRAP
10 burpee box jump (24/20)
20 ab mat sit up

rest 4 min, then..

7 min AMRAP
200m run
15 front squat (95/65)
10 pull up

Friday September 25, 2015 WOD

WOD:
For time
40 bar hops, 40 HPC (115/75)
35 bar hops, 35 Air squat
30 bar hops, 30 kettlebell swing (53/35)
20 bar hops, 20 ring dips
15 bar hops,15 burpees
10 bar hops, 10 HSPU
5 bar hops, 5 high5s

Thursday September 24, 2015 WOD

Skill:
build to the highest box jump for the day
be safe!
Know your limits
then:
E2MO2M for 12 min:
Bumber farmer carry 100m (35/25)
(grip edge of plate, 1 in each hand)
3 box jump (30/24)

WOD:
For time:
1000m row/800m run
30 overhead squat (115/75)
30 chest2bar pullup
500m row/400m run
15 overhead squat
15chest2bar bar pullup

Wednesday September 23, 2015 WOD

Skill:
a. Build to a heavy set of 3 push press
b. build to a heavy set of 2 push jerk
c. build to a heavy single split jerk

WOD:
18 min AMRAP
50 double unders
20 knees2elbows
6 G2OH (115/75)

Tuesday September 22, 2015 WOD

Skill:
Sumo Deadlift
work up to a heavy double, then:
3×4 @80% of that double

WOD:
21-15-9
KB/DB Deadlifts (@ 50% bodyweight)
Hollow Rocks
*Lunge 50 ft each round

Sunday September 20, 2015 WOD

Skill:
Back Squat
4×4 @ 85%
Complete 10 hip extensions between sets

WOD:
For time
run 400
then:
5 rounds
10 DB Front squat (20% bodyweight ie: 40 lb DBs for a 200lb athlete))
10 DB push Press
10 pull up
then:
400m run

Saturday September 19, 2015 WOD

only classes are 9am normal WOD and 10am FREE community class

WOD:
4 rounds For time
run 400m
15 wallball
12 HSPU

Friday September 18, 2015 WOD

Skill:
Row 2k for time

WOD:
15-12-9-6-3
Pull up
Box Jump
Sit Up
*Begin each round with a 100m waiter carry 45/25

Thursday September 17, 2015 WOD

WOD:
CROSSFIT TOTAL!
Make 3 attempts at 1RM in each BackSquat, Strict Press and Deadlift

*Must follow above order.
*Establishing/renewing 1RMs in these lifts will help determine loading for upcoming Strength cycles

Wednesday September 16, 2015 WOD

Skill:
Hang Snatch
0:00-3:00
5 reps @ 70%

3:00-6:00
4 reps @ 75%

6:00-9:00
3 reps @ 80%

9:00-12:00
2 reps @ 85%

WOD:
6 rounds on a 2 min clock
6 power clean (115/75)
10 T2B
30 ft HS walk

Tuesday September 15, 2015 WOD

Skill:
bench press
5×3 @ 85%

WOD:
4 rounds for time
400m run
15 front rack lunge (95/65)

Monday September 14, 2015 WOD

Skill:
5×(2 Front Squat + 1 push Jerk)
*begin ay 80% 1RM & add 5% each set

WOD :
18 min clock
0:00-6:00 AMRAP
6 KB/DB thruster (35/26ish)
12 burpee
*6:00-12:00 rest
12:00-18:00 AMRAP
12 KB swing (53/35)
200 m row

Sunday September 13, 2015 WOD

Vinyasa, at 8:30
Reguler crossfit at 10am, free to the public!

Skill:
Core training

Wod :
14 min EMOM
Odd : 20 double unders
Even : 10 med ball cleans

Saturday September 12, 2015 WOD

9am normal wod, 10am Free to the public!!

Partner WOD!
Buy in :
800 m med ball carry
Then :
3 rounds
30 squat ‘ n ‘ toss
30 burpee
30 pull up
then:
Buy out
800 m med ball carry
* med ball may not touch the ground ( 10 burpee penalty for dropping the ball )
One partner works at a time.

Friday September 11, 2015 WOD

Skill:
10 min time cap
Turkish Get Up
work up to a heavy single

WOD :
Chipper, 20 min time cap
10 OHS ( 115 / 75 )
10 box jump ( 24 / 20 )
10 thruster
10 power clean
10 T2B
10 burpee bar muscle up
* repeat in reverse starting with the T2B

Thursday September 10, 2015 WOD

Skill:
‘Tabata style’
12 rounds (12 mins)
:20 -max reps HPCJ (hang power clean and jerk)
:10- rest
:20-max Dus
:10-rest
*HPJC 135/95, load to achieve 6-10 reps in :20

WOD:
“go home Cindy, you’re drunk”
12 min AMRAP
1 deadlift (70% 1 rm)
1 round of cindy (5 pull up,10 push up,15 squat)
2 DL
1 round of Cindy
3 DL
1 round of Cindy
4 DL
1 round of Cindy
5 DL and so on and so forth…

Wednesday September 9, 2015 WOD

Skill:
work up to 60% 1 rm back squat
then:
30 back squats at 60% 1 rm
-rest 3 min
then:
15 front squats at same weight
(10 min time cap)

WOD:
on a 20 min running clock
0-6:00 AMRAP
8 alternating KB G2OH (snatch or c&J @ 53/35)
16 box jump (24/20)
6:00-11:00 rest
11:00-15:00 AMRAP
6 alternating KB G2OH
12 box jump
15:00-18:00 rest
18:00-20:00
4 alternating KB G2OH
8 box jump

Tuesday September 8, 2015 WOD

Strength/Skill:
Find heaviest possible for this complex:
1 strict press
2 push press
3 push jerk

WOD:
100 m run
then:
4 rounds
8 pull up
16 hand release push up
24 wallball (20/14)
then:
100 m run

Monday September 7, 2015 WOD

LABOR DAY
BEACH WOD!
9am class only, meet at Seabright Beach by the main entrance
(on the beach out from the dip in the road)
see you there!
bring a suit if you want to dip after the WOD 🙂

Sunday September 6, 2015 WOD

ATTENTION! LABOR DAY WOD MONDAY 9am ONLY @ SEABRIGHT BEACH!

SUNDAY WOD:
750 meter row
20 toes2bar
20 push ups
20 wallball
800m run

Saturday September 5, 2015 WOD

9am normal class, 10 am class FREE to the public!

Skill:
dips
4-4-4-4-4

WOD:
14 min AMRAP
10 Burpee box jumps (20/24)
12 pull ups
24 air squats

Friday September 4, 2015 WOD

ATTENTION!!
LABOR DAY BEACH WOD ON MONDAY 9/7 @ 9am on SEABRIGHT BEACH!

WOD:
For Time
50-40-30-20-10
Double Unders
Walking Lunge
Sit Up
KB Deadlift (70/53)

Thursday September 3, 2015 WOD

Strength/Skill:
Thruster
2-2-2-2-2 increasing weight

WOD:
3 rounds, 3 min each
400 m run
Max Squat Clean Thruster (95/65)
*2 min rest between rounds

Wednesday September 2, 2015 WOD

Skill:
5 rounds
5 strict Pull Ups
15 Hollow Rocks

WOD:
5 rounds for time
15 Kettle bell swing
15 v-ups

Tuesday September 1, 2015 WOD

Skill:
Inversions/Handstand push ups

WOD:
4 rounds
1 min @ each station
-Burpee
-HSPU
-over the box jump
-wallball (20/14)
-row
* 1 min rest between rounds

Monday August 31, 2015 WOD

Strength:
Back Squat 5×3 @ 80&

WOD:
12 min AMRAP
200m run
6 hang power snatch (95/65)
12 overhead squat

Sunday August 30, 2015 WOD

10am class only, Free to the public!

WOD:
100 double under buy in
then:
21-15-9
Kettle bell swings (53/35)
sit up
then:
100 double under buy out

Saturday August 29, 2015 WOD

9am normal WOD, 10 am FREE to the Community!

strength:
Core work

WOD:
3 rounds for time
400 meter run
20 walking lunge
12 pull up
8 burpee

Friday August 28, 2015 WOD

WOD:
for time:
30 box jump (24/20)
30 push jerk (95/65)
3 rope climb
20 box jump
20 push press
2 rope climb
10 box jump
10 strict press
1 rope climb

Thursday August 27, 2015 WOD

Strength:
8 MIN EMOM
2 Strict Press @ 80%

WOD:
800 m run
40 push up
20 power clean (115/75)
40 sit up
800 m row

Wednesday August 26, 2015 WOD

Strength:
Front Squat
Find 1 rep Max!

WOD:
“Bell”
3 rounds
21 deadlift (185/125)
15 pull up
9 front Squat
(perform lifts @ 65% 0f new 1 RM or RX weight, whichever is lower)

Tuesday August 25, 2015 WOD

WOD:

5 min AMRAP
30 double unders
30 air squat
– rest 3 min
5 min AMRAP
200m run
20 toes2bar
-rest 3 min
5 min AMRAP
100m farmer carry
10 box jump (30/24)

Monday August 24, 2015 WOD

Strength:
Bench Press
5-3-1-1-1-3-5

WOD:
9 min AMRAP
6 Overhead Squat (135/95)
12 ring dip

Sunday August 23, 2015 WOD

10 am class only, FREE to the public!

WOD:
3 rounds, 1 min at each station
*Row
*sit up
*wallball
*pull up
*lunge
-rest 1 min between rounds

Saturday August 22, 2015 WOD

only 9am and 10am classes Saturday (10am FREE to the community!)

WOD:
4 rounds for time
200m med ball carry
16 push up
16 toes2bar

Friday August 21, 2015 WOD

WOD:
20 min AMRAP
20 deadlift (95/65)
20 hang power clean
20 front squat
20 push jerk
*everytime barbell rests
on the ground perform 5 burpees

Thursday August 20, 2015 WOD

Strength:
deadlift
3×10 at 65%

WOD:
30-25-20-15-10-5
wallball (40/14)
double under

Wednesday August 19, 2015 WOD

Skill:
Push Jerk
5-3-3-1-1-1
building

WOD:
“Helen”
3 rounds
400m run
21 kettlebell swing (53/35)
12 pull ups

Tuesday August 18, 2015 WOD

Strength:
Front Squat 5×2 @ 90%

WOD:
Tabata:
-jumping lunges
-plank
-row
-push ups

*complete a full tabata for each movement before moving on to the next
*1 min rest between each

Monday August 17, 2015 WOD

Skill:
5 attempts at a max L-sit
rest as needed between attempts, record best time.

WOD:
8 min AMRAP
8 power snatch
8 toes to bar
-rest 4 min-
8 min AMRAP
8 DB/KB thruster
8 burpees

Sunday August 16, 2015 WOD

Please note! no yoga sunday 8/16 & monday 8/17, sorry for the inconvenience.

Skill:
Tire flipping

WOD:
21-15-9
med ball cleans (20/14)
HSPU

Saturday August 15, 2015 WOD

Please Note! No yoga on sunday 8/16 or monody 8/17, sorry for the inconvenience.

WOD:

6 min AMRAP
16 wallball (20/14)
12 pull up

rest 4 min

6 min AMRAP
16 box jump
200m waiter plate carry (45/25)

Friday August 14, 2015 WOD

Please note: Yoga on Sunday 8/16 and Monday 8/17 are cancelled this week!

WOD:
“Bradshaw”
10 rounds
3 HSPU
6 Deadlift (225/155)
12 pull ups
24 double unders

Thursday August 13, 2015 WOD

Skill/Strength:
Snatch
*work on singles, increasing load if technique is proficient

WOD:
1 mile run
-rest 4 min
800m run
-rest 4 min
400m run

Wednesday August 12, 2015 WOD

Strength:
Back Squat
5×5 @ 75%

WOD:
10 min AMRAP
15 thruster (95/65)
15 knees2elbow

Tuesday August 11, 2015 WOD

WOD:
3 individual rounds
on a 5 min clock
500m row
1 rope climb
max burpee box jump
*rest as needed between rounds

Monday August 10, 2015 WOD

Strength:
strict Press
Find 1 rep max

WOD:
20-16-12
power clean (135/95)
Front rack lunge
Push jerk

Sunday August 9, 2015 WOD

10am class only, free to the community!
Vinyasa Yoga at 8:30am

Skill/Strength:
Deadlift
5-5-5-5-5
Building

WOD:
3 rounds
15 deadlift (95/135)
12 pull up
400 m run

*optional buy out:
50 sit ups

Saturday August 8, 2015 WOD

Normal 9am WOD, 10am class open to the Public, FREE!

(no yoga on saturdays)

14 min AMRAP:
40 double under
12 hand release push ups
14 toe2bar

Friday August 7, 2015 WOD

FOR TIME:
800m run
30 pull ups
50 air squat
30 power snatch (95/65)
50 air squat
30 pull ups
800m run

Thursday August 6, 2015 WOD

Strength/Skill:
Overhead Squat
5-5-5-5-5

WOD:
20 min EMOM
rotating through:
1. 150m row
2. 15 “see the lights”
3. 100m sprint
4. 60 Double Unders

Wednesday August 5, 2015 WOD

Strength:
10 min EMOM
ODD- 5 strict pull ups
EVEN- 5 strict ring dips

WOD:
25-20-15-10-5
Hang power Clean (115/75)
Burpee

Tuesday August 4, 2015 WOD

Strength:
Bench Press
6×2 @ 85%

WOD:
9 rounds
6 box jump (24/30)
9 push up
12 jumping lunge

Monday August 3, 2015 WOD

Strength:
Front Squat
5×3 @80 %

WOD:
10 min AMRAP
10 Kettlebell Front Squat (53/35)
10 Kettlebell push press
50m OH kettlebell carry

Sunday August 2, 2015 WOD

10 am class only! Vinyasa Yoga at 8:30am

strength:
Core

WOD:
20-16-12-8
Front rack lunge (95/65)
burpee

Saturday August 1, 2015 WOD

9 am class normal WOD, 10 am Free to the community!!
(no Yoga classes Saturdays)

WOD:
4 rounds for time
100m sprint
10 pull ups
15 wallballs (20/14)
20 mountain climbers

Friday July 31, 2015 WOD

for time:
800m run
100 double unders
4 rope climb
400m run
50 double unders
2 rope climb
200m run
25 double unders
1 rope climb

Thursday July 30, 2015 WOD

Strength:
Deadlift
5-5-3-3-1-1-1

WOD:
2 rounds
On a 5 min clock
750 m row
max rep back squats (115/155)
*rest 4 min between rounds

Wednesday July 29, 2015 WOD

Skill:
Kipping

WOD:
“Marco”
3 rounds
21 Pull up
15 HSPU
9 Thruster (95/135)

Tuesday July 28, 2015 WOD

Strength:

Push Press

6 min EMOM,  3 reps @ 70%

WOD:

2 rounds

30 Kettlebell swing ( 53 / 35 )

30 sit up

30 Goblet Squat

30 push up

*run 200 m every even minute until completion

Monday July 27, 2015 WOD

Strength/Skill:

Squat Cleans

2-2-2-2-2

building

WOD:

7 min AMRAP

7 G2OH (95/65)

7 burpee

Sunday July 26, 2015 WOD

10am class only, Free to the community!

Vinyasa Yoga @ 8:30am

Strength:

Bench Press

5-5-5-5-5

building

WOD:

3 rounds

1 min @ each station, :30 seconds rest between each

*Double Under

*toes2bar

*S2OH (65/95)

Saturday July 25, 2015 WOD

skill:

Core Work

WOD:

15 min AMRAP

6 pull up

9 burpee

12 air squat (scale up option: front squat 75/115)

Friday July 24, 2015 WOD

WOD:

25 min AMRAP

50 wallballs (20/14)

50 knees to elbow

50 box jump (24/20)

500m row

Thursday July 23, 2015 WOD

Strength/Skill:

3 x max set of strict pull ups

alternating with:

3 x max L-sit hold

 

WOD:

Death by Double Under

*increasing by 5 reps per minute

Wednesday July 22, 2015 WOD

Strength/Skill:

Back Squat

6×4 @ 65%

WOD:

10-8-6-4-2

Deadlift (225/155)

10m shuttle sprint

Tuesday July 21, 2015 WOD

Skill/Strength:

Bent Row

5×3

 

WOD:

4 rounds

On a 3 min clock:

400 m run

max set of burpee pullups

*2 min rest between rounds

 

Monday July 20, 2015 WOD

Strength:

Push Jerk

5-4-3-2-1

WOD:

15 MIN AMRAP

20 Front Rack Lunge (95/65)

25 S2OH

30 lateral bar hops

Sunday July 19, 2015 WOD

10 am class only, FREE to the community!

Vinyasa Yoga at 8:30 am

SKILL:

Tire Flipping

WOD:

3 Rounds

10 Deadlift (115/155)

10 toes2bar

10 burpee

Saturday July 18, 2015 WOD

Skill:

sprints

WOD:

13 min AMRAP

26 kettlebell swing

52 double unders

Friday July 17, 2015 WOD

Please note: Saturday now has a 9am and a 10 am class!

CHIPPER FRIDAY!

WOD:

60 cal row

50 sit ups

40 air squat

30 pull up

20 burpee

10m handstand walk

Thursday July 16, 2015 WOD

Skill:

9 Min EMOM

*1 power Snatch

*3 Overhead Squat

WOD:

400 m run

30 back squat (95/65)

400 m run

20 front squat

400 m run

10 overhead squat

 

Wednesday July 15, 2015 WOD

Strength/Skill:

Bench Press

5×3 @ 85%

WOD:

“J.T.”

21-15-9

HSPU

Ring Dip

Push Up

 

Monday July 13, 2015 WOD

WOD:

8 min AMRAP

16 wallball (20/14)

10 box jump (24/20)

4 MIN REST

8 Min AMRAP

16 KB swing (53/35)

10 box jump

4 MIN REST

8 min AMRAP

16 OH plate lunge (45/25)

10 box jump

Monday July 13, 2015 WOD

Strength/Skill:

Front Squat

6-6-4-4-2-2

WOD:

4 rounds

50 double unders

10 power cleans (135/95)

10 toes2bar

 

Sunday July 12, 2015 WOD

10 am class only, Free to the community!

Vinyasa Yoga at 8:30 am preceding the WOD.

SKILL:

Med ball cleans

WOD:

4 rounds

100 meter Farmer Carry

16 jumping lunge

12 pull ups

Saturday July 11, 2015 WOD

NEW 9 am class! (No more Saturday Yoga)

10am class Free to the community!

WOD:

15 min AMRAP

10 burpee box jump

20 jack knives

400m run

Friday July 10, 2015 WOD

Strength/Skill:

(Squat) Clean and (split) jerk

working on Singles

#1 technique  #2  weight

 

WOD:

5 min AMRAP

15  Kb swing (53/35)

10 lunge

5 push up

* rest 3 min and repeat

Thursday July 9, 2015 WOD

CrossFit Mainsite

WOD:

42-30-18

wallballs (20/14)

sumo deadlift high pull (75/55)

box jump (24/20)

push press (75/55)

Row (cals)

*25 min time cap

Wednesday July 8, 2015 WOD

Strength/Skill:

10 min EMOM

2 back Squat @ 75% 1 rm

WOD:

3 rounds

800m run

* all out effort

* 2 min rest between rounds

 

Tuesday July 7, 2015 WOD

We want to formally welcome our new coaches Danielle Ballensky and Bucky Shelton to the Seabright CrossFit staff. They have done a great job shadowing our coaches for the past four months and have recently completed their Level 1 CrossFit Coaches Certification. They will be taking good care of you all!

Strength/Skill:

Strict Press

3-3-3-3-3

increasing load

* :30 Hollow Hang following each set

WOD:

12 min AMRAP

16 S2OH (95/65)

20 pullup

*No Oly lifting class tonight

Monday July 6, 2015 WOD

We want to wish Coach Anthony Gotelli good luck on his move to San Jose, and in his new job! There will be a card at the front desk this week for anyone who wishes to write him a note or sign it.

Strength:

Deadlift

5×5 @ 65%

WOD:

4 rounds

12 Deadlift (135/95)

8 Hang Power Clean

200 meter run

Sunday July 5, 2015 WOD

10 am class only, Free to the public!

WOD :

Tabata Circuit

Saturday July 4, 2015 WOD

HAPPY 4th OF JULY!!

WE ARE CELEBRATING WITH A HERO WOD!

(10 am class only, NO YOGA TODAY))

WOD:

“SEAN”

U.S. Army SSG Sean Flannery, 29, killed 11/22/2010 in Afghanistan

when insurgents attacked his unit with explosives

10 rounds for time

11 C2B pull ups

22 front Squats (75/55)

 

Friday July 3, 2015 WOD

9AM CLASS ONLY TODAY!!! MEET AT THE MAIN ENTRANCE OF SEABRIGHT BEACH.

SKILL/STRENGTH:

BEACH FLAGS

WOD:

TASK PRIORITY BEACH WOD!

Thursday July 2, 2015 WOD

Please note: Friday there will only be a 9am Workout held at Seabright Beach (meet at the main entrance)

Saturday at 10am Hero WOD! come workout before your 4th of July party starts 😉

Strength/Skill:

Push Jerk 5×3 reps

increasing weight

WOD:

12 min EMOM

odd: 8 Thruster (65/95)

even: 10 burpee

Wednesday July 1, 2015 WOD

Skill/Strength:

Overhead Squat 5×5

increasing in weight

WOD:

14 min AMRAP

14 medball clean (20/14)

14 toes2bar

Tuesday June 30, 2015 WOD

Skill:

Turkish Get Up

building

WOD:

3 rounds

16 kettlebell swing (53/35)

16 High Box Jump (24/30)

16 deadlift (115/155)

 

Monday June 29, 2015 WOD

Strength:

1 Rep Max Back Squat!

WOD:

10-9-8-7-6-5-4-3-2-1

Power snatch (95/65)

Pull up

Sunday June 28, 2015 WOD

10am class only!Free to the public

Vinyasa Yoga at 8:30 am (first class free)

WOD:

3 rounds, 1 min at each station, 1 min rest between rounds

min 1: shoulder to overhead (65/95)

min 2: ab mat sit ups

min 3: kettle bell swing (53/35)

min 4: row

Saturday June 27, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga  at 8:30 am preceding

WOD:

6 min AMRAP

10 pull up

8 burpee box jump

THEN..

6 min AMRAP

200 m med ball carry

40 double under

 

Friday June 26, 2015 WOD

WOD:

25 min AMRAP

400 m run

30 air squat

20 kettlebell swing (53/35)

10 knees2elbow

1 wallwalk

 

Thursday June 25, 2015 WOD

Skill/Strength:

Strict Pull Ups

10-8–6-4-2

*modify with band as necessary

WOD:

30 G2OH (135/95)

*every minute beginning at 0 stop G2OH and execute 30 double unders

Wednesday June 24, 2015 WOD

Strength:

Back Squat De-load

5×60%

5×65%

5×70%

wod:

5 rounds

250 m row

25 wallballs (20/14)

*rest 2 min following each round

*score is total time for all 5 rounds

 

Tuesday June 23, 2015 WOD

Strength:

Bench Press

5×5 @ 75%

WOD:

12 min AMRAP

20 meter OH plate Lunge (45/25)

10 push up

10 V-up

Monday June 22, 2015 WOD

Strength:

Front Squat

5×3 @ 80%

WOD:

3 rounds

10 power clean (115/75)

5 burpee

8 front squat

5 burpee

6 S2OH

5 burpee

Sunday June 21, 2015 WOD

10 am class only,Free to the public!

Skill:

max height box jumps

WOD:

4 rounds

200 meter run

15 box jump (24/20)

20 kettlebell swing (53/35)

Saturday June 20, 2015 WOD

Skill:

shuttle sprint

WOD:

15 min AMRAP

15 wallball (20/14)

10 ring dips

5 burpee

 

 

 

Friday June 19, 2015 WOD

Skill:

Handstand

*push up *walk *static

WOD:

min 0-5:

2 rounds

10 kettlebell snatch

10 HSPU

min 5-10:

2 rounds

10 kettlebell snatch

10 box jump

min 10-15:

2 rounds

10 kettlebell snatch

10 toes 2 bar

min 15-20:

10 kettlebell snatch

10 jumping lunge

 

Thursday June 18, 2015 WOD

Strength:

Bent row

5-5-5-5-5

increasing in weight

WOD:

“FRAN”

21-15-9

Thruster (95/65)

Pull up

Wednesday June 17, 2015 WOD

WOD:

for time:

50 double unders

5 burpees

400 m run

40 double unders

10 burpees

400 m run

30 double unders

15 burpees

400 m run

20 double unders

20 burpees

400 m run

10 double unders

Tuesday June 16, 2015 WOD

Strength:

Push Press

5×2 @ 85%

WOD:

3 individual rounds

500 m row

15 hang power clean (135/95)

*rest as needed in order to sprint

Monday June 15, 2015 WOD

HAPPY 6th MONTH BIRTHDAY TO SEABRIGHT CROSSFIT!

Strength:

Back Squat

5×75%

3×85%

1×95%

WOD:

10 min AMRAP

5 deadlift (185/135)

10 lateral bar hop

15 sit up

Sunday June 14, 2015 WOD

10 am class only, Free to the public!

Skill:

Slam Ball

WOD:

3 rounds for time

200 meter med ball carry (20/14)

15 bench press (95/135)

10 box jump (24/20)

 

 

Saturday June 13, 2015 WOD

Skill:

*core work

*banded partner sprints

WOD:

21-15-9

Kettlebell swings (53/35)

pull ups

 

Friday June 12, 2015 WOD

WOD:

2 rounds

20 burpees

20 front squat (95/65)

20 double unders

20 power snatch (95/65)

20 Knees2elbows

Thursday June 11, 2015 WOD

WOD:

min 0-10:00

800 m run

25 deadlift (155/105)

min 10-20:00

800 m run

25 power clean (135/95)

min 20-30:00

800 m run

25 S2OH (115/75)

Wednesday June 10, 2015 WOD

Strength/Skill:

Bench Press

3 sets of max reps at 65%

(1 min plank hold after each set)

WOD:

16 min EMOM

odd-8 front rack lunge (95/65)

even-32 double unders

Tuesday June 9, 2015 WOD

Strength:

Back Squat

3×80%

3×85%

3×90%

WOD:

12 min AMRAP

20 wallballs  (20/14)

12 box jumps (24/20)

1 rope climb

Monday June 8, 2015 WOD

Skill:

wallwalks

6-8 reps

WOD:

15-12-9-6-3

Thrusters (65/95)

toes2bar

Sunday June 7, 2015 WOD

10 am class only, FREE to the public!

Vinyasa Yoga at 8:30am, first class free

Skill/ Strength:

Focused Core work

WOD:

15 min AMRAP

200 meter run

30 double unders

15 deadlift (95/135)

 

 

Saturday June 6, 2015 WOD

10 am Class Only! Free to the Public, bring a friend 🙂

WOD:

Tabata Sumo deadlift highpull

rest 1 min

Tabata Push Ups

rest 1 min

Tabata calorie row

rest 1 min

Tabata burpee

Friday June 5, 2015 WOD

Skill:

Kipping Practice

WOD:

10-8-6-4-2

Bar Muscle Up

*200 meter run after each round

Thursday June 4, 2015 WOD

Strength:

Squat Cleans

-find a heavy single

-reduce to 85% of that

-1 rep EMOM for 8 min

WOD:

4 rounds

16 kettlebell swings (53/35)

16 Kettlebell Squats

Wednesday June 3, 2015 WOD

Skill:

Overhead Squat

WOD:

50 cal row

40 walking lunge

30 OHS (95/65)

20 HSPU

10 burpee pullup

 

Tuesday June 2, 2015 WOD

Strength:

Push Jerk

3-3-3-3-3

building

WOD:

18 min AMRAP

18 S2OH (75/55)

15 box jump (24/20)

12 sit up

Monday June 1, 2015 WOD

Strength:

Back Squat

add 10lbs to your 1rep max #, then..

5×75%

5×80%

5×85%

 

WOD:

6 min clock

400 m run

then AMRAP

5 bar facing burpee

4 power clean (135/95)

3 front squat (135/95)

* rest 4 minutes then REPEAT

 

 

Sunday May 31, 2015 WOD

Strength/Skill:

Bench Press

5×6 @ 65-70%

WOD:

13 min AMRAP

30 Double unders

15 Front Squat (75/105)

Saturday May 30, 2015 WOD

10 am CrossFit class only, FREE to the public!

Vinyasa Yoga at 8:30 am

WOD:

4 rounds

200 m waiter carry (25/45)

14 box jumps (24/20)

10 Pull ups

 

Friday May 29, 2015 WOD

Strength/Skill:

Strict Pullups

3 sets for max reps @ bodyweight

* :30 hollow hold between sets

 

WOD:

3 rounds

30 burpee

400m run

500m row

 

Thursday May 28, 2015 WOD

Strength/Skill:

Deadlift

5-5-5-5-5

building

WOD:

15 min AMRAP

15 wallball (20/14)

15 toes2bar

Wednesday May 27, 2015 WOD

Strength/Skill:

Bench Press

5×3 @ 75%

WOD:

6 min clock

max reps push press (115/75)

* 30 Double unders every time a set is broken

REST 3 MIN

6 min clock

max reps Kettlebell swing (53/35)

*30 air squat every time a set is broken

Tuesday May 26, 2015 WOD

Strength:

Back Squat De-load

5×60%

5×65%

5×70%

 

WOD:

18 min clock, 1 min at each task

6 rounds

min 1: 200m run

min 2: 10 hang Power Snatch (95/65)

min 3: plank hold

Monday May 25, 2015 WOD

HAPPY MEMORIAL DAY!

10AM CLASS ONLY!

In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.

This was his favorite workout, he called it “Body Armor” and has since been renamed after Michael.

This WOD may be done as an individual or in a team format. we will also offer scaled versions as needed.

WOD:

“MURPH”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Sunday May 24, 2015 WOD

10 am class only, FREE to the public!

Vinyasa Yoga at 11:15 am follows

SKILL:

Max Height Box Jumps

WOD:

500m row,

then..

21 Toes2bar

21 Back Squat (75/115)

15 Toes2bar

15 Back Squat

15 Toes2bar

15 Back Squat

Saturday May 23, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 8 : 30am

WOD :

‘Anthony’s Pick!’

Friday May 22, 2015 WOD

Skill:

Rope Climbing

(bring long socks! long pants also recommended)

WOD:

4 rounds

400 m run

40 air squat

4 rope climb

Thursday May 21, 2015 WOD

Strength:

Front Squat

6-4-2-4-6

WOD:

A. on a 4 min clock

200 m run

10 burpees

max reps power clean (115/75)

*Rest 2 min

B. on a 4 min clock

200 m run

10 burpees

max reps front squat (115/75)

*2 min rest

C. on a 4 min clock

200 m run

10 burpees

max reps S20H (115/75)

Wednesday May 20, 2015 WOD

Strength:

Strict Press

EMOM 7 min, 3reps @75%

WOD:

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

sets of unbroken double unders

*15 min time cap

Tuesday May 19, 2015 WOD

Strength:

Bent Row

6x4reps

WOD:

7 rounds

7 ring dip

7 hang power clean (135/95)

Monday May 18, 2015 WOD

Strength:

Back Squat

5×75%

3×85%

1×90%

WOD:

on a 12 min clock:

750 m row buy in, then..

2-4-6-8-10-12…

wallball (20/14)

pull ups

 

Sunday May 17, 2015 WOD

10 am class only, Free to the public.

4 rounds for max reps

1 min row

1 min kettlebell swing

1 min goblet squat

1 min rest

 

Saturday May 16, 2015 WOD

10 am class only, FREE to the Public!

Skill:

Tire Flipping

WOD:

400 m run

25 wallball (20/14)

25 pull up

25 sit up

25 burpee

25 box jump (24/20)

400 m run

Friday May 15, 2015 WOD

WOD:

4 rounds

50 meter walking lunge

15 toes2bar

15 kettlebell swing (53/35)

Thursday May 14, 2015 WOD

Skill:

Power Snatch

work up to a heavy single, then

decrease to 75% of that for

5 min, 2 Power Snatch EMOM

WOD:

3 rounds, 3 min each

100 double under (2 min time cap)

max cal row

 

 

Wednesday May 13, 2015 WOD

Skill:

on a 5 minute clock

accumulate as much time as possible holding an

L-sit

WOD:

on a continuous running clock

15-12-9-6-3

Deadlift (135/95)

Box Jump (24/20)

*note your time, rest exactly 5 min, then:

3-6-9-12-15

power clean (95/65)

push up

*score is total time

Tuesday May 12, 2015 WOD

Strength:

Back Squat

3×80%

3×85%

3×90%

WOD:

8 min ladder

2 c2b pull ups

1 shuttle sprint (10 m)

4 c2b pull ups

2 shuttle sprint

6 c2b pull ups

3 shuttle sprint

8 c2b pull ups

4 shuttle sprint

10 c2b pull ups

5 shuttle sprint

etc….

Monday May 11, 2015 WOD

Strength:

Bench Press

Find 1 rep max

WOD:

5 rounds

5 front squat (115/75)

10 S2OH

15 burpees

Sunday May 10, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 11:15am

Skill:

Ball Slams

WOD:

3 rounds

250 m row

15 Thrusters (65/95)

12 ring dips

Saturday May 9, 2015 WOD

10 am class only, FREE to the public!

Vinyasa Yoga with Aerielle at 8:30 am, zen out, lengthen and get flexy!

WOD:

16 min AMRAP

12 burpees

14 pull ups

16 wallballs

 

Friday May 8, 2015 WOD

WOD:

400 m run

40 air squat

40 sit up

40 box jump

800 m row

40 box jump

40 sit up

40 air squat

400 m run

Thursday May 7, 2015 WOD

Strength:

Deadlift

5×3 @ 80 %

WOD:

12 min AMRAP

6 hang power clean (75/55)

9 Knees2elbow

12 jumping lunges

 

Wednesday May 6, 2015 WOD

Strength:

Push Press

Find new 1 rep max

WOD:

10 min EMOM

5 pull up

5 HSPU

Tuesday May 5, 2015 WOD

For Time:

3 rounds

30 goblet squat (53/35)

30 kettlebell swing

30  kettlebell Box step up  (35/26))

30 kettlebell snatch

Monday May 4, 2015 WOD

Strength :

Back Squat

2nd cycle, increase 1 RM by 10 lbs then..

5×75%

5×80%

5×85%

WOD :

4 rounds, 4 min each

400 m run

15 Thrusters ( 95 / 65 )

Max double unders

* rest 1 min between rounds

Sunday May 3, 2015 WOD

10an class only

Free to the Public!

Vinyasa Yoga at 11 : 15 am

WOD :

“Anthony’s pick!”

Saturday May 2, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 8 : 30am

WOD :

“Bart’s Tabata “

Friday May 1, 2015 WOD

WOD :

30 back squat (85/65)

20 pull up

10 S2OH (85/65)

30 Front Squat (65/45)

20 pull up

10 S2OH  (65/45)

30 OH squat  (45/35)

20 pull up

10 S2OH ( 45/35)

Thursday April 30, 2015 WOD

Strength:

Push Press 3×1 rep @ 90%

WOD:

5 rounds

20 wallball (20/14)

1 min plank hold

Wednesday April 29, 2015 WOD

Strength:

Strict pull ups

5x3reps

WOD:

buy in:

800 m run/ 1k row

30 Deadlift (135/95)

30 push up

30 kettle bell swing (53/35)

30 box jump (24/20)

cash out:

800 m run/ 1k row

Tuesday April 28, 2015 WOD

Strength:

Back Squat de-load

5×60%

5×65%

5×70%

 

WOD:

“squatting Annie”

50-40-30-20-10

double under

sit up

air squat

 

Monday April 27, 2015 WOD

Strength/Skill:

Power Clean

work up to a heavy single (85% range)

then:

1 rep 8 min EMOM

WOD:

8 min AMRAP

100m farmer carry (kb/Db)

10 burpee

Sunday April 26, 2015 WOD

10 am class only, free to the public!

Vinyasa Yoga at 11:15am follows

WOD:

3 rounds

run 400 m

30 sit ups

20 thrusters (45/35)

10 pull ups

Saturday April 25, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga 8:30-9:30 am

WOD:

6 min AMRAP

12 wall balls (20/14)

12 box jump (24/20)

3 min rest

6 min AMRAP

12 burpees

12 walking lunge (each side)

Friday April 24, 2015 WOD

Hero WOD:

“R.J.”

5 rounds for time

800 meter run

5 rope climbs

50 push ups

*30 min Time cap

Thursday April 23, 2015 WOD

Strength:

Front Squat 2-2-2-2-2-2

increasing weight

WOD:

1 sprint round

750m row

60 double under

45 kettle bell swing (53/35)

30 med ball clean (20/14)

Wednesday April 22, 2015 WOD

Strength/Skill:

Push Press 3×3 @ 85%

WOD:

12 min AMRAP

400 m run

8 chest2bar pull up

16 box jump (24/20)

Tuesday April 21, 2015 WOD

WOD:

24 min time clock

every 3 min OTM

6 Deadlifts (50-60%)

6 bar facing burpee

100 m Sprint

*whatever time remains is allotted rest

Monday April 20, 2015 WOD

Strength:

Back Squat

5×75%

3×85%

1×95%

 

WOD:

18-15-12-9-6

Overhead Squat (95/65)

Toes 2 bar

Sunday April 19, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 11:15am

WOD:

4 rounds

400 meter run

10 shoulder 2 overhead (95/65)

12 front rack lunges

 

 

Saturday April 18, 2015 WOD

10 am class only, Free to the public

COMMUNITY BBQ  12-5, come eat!

Partner WOD:

20 min AMRAP

(1 person working at a time)

40 “see the lights” sit ups

40 pull ups

40 box jumps

Friday April 17, 2015 WOD

Skill:

Goat Practice!

What do you need to work on?!? Handstands? High Box jumps?

 

WOD:

4 rounds

1 min at each station, 1 min rest between rounds

* Row (cals)

* Handstand walk

* box jumps (30/24)

 

 

Thursday April 16, 2015 WOD

Strength/Skill:

Push Press

4×4 @ 80%

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips

Wednesday April 15, 2015 WOD

WOD:

MIN 0:00-10:00

30 deadlift (135/95)

20 front squat (115/75)

10 snatches (95/65)

MIN 10:00-20:00

400 m run

30 cal row

20 burpees

MIN 20:00 +

50 walking lunge

40 HSPU

30 Knees to elbow

Tuesday April 14, 2015 WOD

Skill/Strength:

Back Squat

3×80%

3×85%

3×90%

 

WOD:

15 Min AMRAP

200 meter med ball carry (20/14)

50 double under

15 pull up

 

Monday April 13, 2015 WOD

Strength:

Bench press

10-8-6-4-2 increasing load

WOD:

4 rounds

24 Wallball (20/14)

16 sit ups

Sunday April 12, 2015 WOD:

10 am class only, Open to the public

Vinyasa Yoga 11:15am

WOD:

250 meter row

20 pull ups

20 Deadlift (95/135)

15 pull ups

15 deadlift

10 pull ups

10 deadlift

5 pull ups

5 deadlift

250 meter row

 

Saturday April 11, 2015 WOD

10 am class only, Free to the public

Vinyasa Yoga at 8:30 am

WOD:

200 meter waiter carry (45/25)

21 kettle bell swing (53/35)

15 Goblet squat

9 push ups

 

Friday April 10, 2015 WOD

Skill:

Rope climbs!

WOD :

18 min AMRAP

100 m run

20 jump squat

10 Shoulder to overhead ( 95 / 65 )

1 rope climb

Thursday April 9, 2015 WOD

Skill:

Squat Cleans!

1-1-1-1…

increasing weight gradually, focus on form.

 

WOD:

Death by:

Burpee Box Jump

(“Death by” : 1 rep on minute 1, 2 reps on min 2, 3 reps on min 3 etc

until a min is up before you can complete the allotted reps)

Wednesday April 8, 2015 WOD

Strength:

Push Press

4×5 @ 75%

 

WOD:

3 rounds for time

400 meter run

12 thruster (115/75)

Tuesday April 7, 2015 WOD

strength/Skill:

Bent Row

5×5

 

WOD:

12 min AMRAP

6 power clean (135/95)

12 push up

24 lateral hops (over barbell)

Monday April 6, 2015 WOD

Strength:

Back Squat

5 @ 75%

5@ 80%

5 @ 85%

WOD:

4 individual rounds

200 meter row

15 Overhead Squat (95/65)

10 Toes2bar

*rest 2-3 min between rounds

Sunday April 5, 2015 WOD

GYM CLOSED FOR EASTER

HAVE A GREAT DAY!

Saturday April 4, 2015 WOD

10am class only Free to the community

Vinyasa Yoga at 8 : 30am

WOD :

14 min AMRAP

50 double unders

10 toe2bar

15 med ball squat cleans ( 20 / 14 )

Friday April 3, 2015 WOD

“EVA”

5 rounds for time:

800 meter run

30 kettle bell swing

30 pull ups

*30 min time cap

Thursday April 2, 2015 WOD

Strength/Skill:

Push Press

3×8 @ 65%

 

WOD:

12 min EMOM

Odd:

9 Deadlift (135/95)
6 hang power clean
3 Shoulder 2 overhead

even:

10 burpees

 

Wednesday April 1, 2015 WOD

Strength:

Front Squat

4×6 @ 65%

WOD:

4 rounds for time

20 wallballs (20/14)

12 ring dips

 

Tuesday March 31, 2015 WOD

WOD:

4 rounds on a 4 minute clock:

run 400 meters

then:

AMRAP

6 chest 2 bar pull ups

8 handstand push ups

10 box jumps

*2 min rest between rounds

Monday March 30, 2015 WOD

Strength:

Deadlift

5-5-3-3-1-1

WOD:

for time:

800 meter row

60 air squat

40 sit up

20 push up

Sunday March 29, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 11:15 am follows

Skill/Strength:

Bench Press

6-6-6-6

WOD:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Front squats (75/115)

cash out: 400 meter run

Saturday March 28, 2015 WOD

10 am class only

Free to the public!

Vinyasa Yoga at 8:30 am

 

WOD:

4 rounds

For time:

200 meter med ball run

30 double unders

10 box jump (24/20)

15 sit ups

 

 

Friday March 27, 2015 WOD

CrossFit Open WOD 15.5:

For Time:

27 calorie row

27 thrusters (95/65)

21 calorie row

21 thrusters

15 calorie row

15 thrusters

9 calorie row

9 thrusters

 

Thursday March 26, 2015 WOD

Skill:

5 rounds

1 snatch balance
1 overhead squat

 

WOD:

2 min at each station

row
Kettle Bell snatch
double under
GHD sit up

Wednesday March 25, 2015 WOD

Workout Of The Day:

MIN 0-10:

*3 rounds

5 strict pull ups

10 KB swing (53/35)

15 air squat

(rest if time remains)

MIN 10-20:

*4 rounds

6 push press (95/65)

8 toes 2 bar

(rest if time remains)

MIN 20+

50 burpees

 

Tuesday March 24, 2015 WOD

Strength :

Back Squat

Find 1 Rep max!

WOD :

12 min AMRAP

200 meter run

20 box jump ( 24 / 20 )

20 meter overhead walking lunge (45/25)

Monday March 23, 2015 WOD

Strength/Skill:

Bench Press

5×5

*max set of ring rows between efforts

WOD:

5 rounds

15 wall balls (20/14)

30 double unders

Sunday March 22, 2015 WOD

10 am class only, Free to the public

Vinyasa Yoga at 11:15 am

WOD:

4 rounds

400 meter run

12 front squat (75/115)

9 shoulder 2 overhead

Saturday March 21, 2015 WOD

10 am class only! Free to the public, all levels welcome.

Vinyasa Yoga at 8:30am, first class is free.

WOD:

14 min AMRAP

12 wall balls (20/14)

10 pull ups

8 burpees

 

 

 

Friday March 20, 2015 WOD

CrossFit Games Open Workout 15.4

8 MIN AMRAP

3 HSPU

3 cleans (185/125)

6 HSPU

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

etc. following the same pattern

Thursday March 19, 2015 WOD

Strength:

10 min EMOM

1 power clean @ 85%

3 broad jumps

 

WOD:

10 min AMRAP

7 thrusters (95/65)

7 pull ups

 

Wednesday March 18, 2015 WOD

Skill:

rope climbing

(adv. legless, L-sit)

Hero WOD “Moore”:

20 min AMRAP

1 rope climb

400 meter run

max reps Handstand push ups

(score is rounds + HSPU reps)

 

Tuesday March 17, 2015 WOD

Skill/Strength :

Front Squat

5×5 @ 70 %

WOD :

4 rounds for time

8 deadlift ( 185 / 135 )

16 Toes 2 bar

Monday March 16, 2015 WOD

Skill/Strength:

Split Jerk

work up to a heavy single

WOD:

10 rounds with a partner

150 meter run

15 kettle bell swing (53/35)

10 box jump (24/20)

*alternating rounds 1 at a time

Sunday March 15, 2015 WOD

10 am class only! Vinyasa yoga at 11:15

WOD:

3 rounds

500 meter row

20 sit ups

20 pull ups

20 air squats

Saturday March 14, 2015 WOD

10 am Class only! Free to the Public!

8:30 am Vinyasa Yoga beforehand to warm you up.

WOD:

4 min AMRAP

10 KB swing (53/35)

8 pull ups

rest 2 min

4 min AMRAP

10 box jump

8 burpees

Rest 2 min

4 min AMRAP

10 sit ups

8 pistol squats

 

Friday March 13, 2015 WOD

Skill:

Dips and

Muscle up progressions

WOD:

CrossFit games Open WOD 15.3

14 MIN AMRAP

7 Muscle Up (modification: 2 pull ups 2 dips for each MU)

50 wall balls

100 Double Unders

Thursday March 12, 2015 WOD

Skill/Strength:

Power Snatch

2-2-2-2-2

 

WOD:

for time:

10 power snatch (95/65)

250 meter row

8 power snatch

250 meter row

6 power snatch

250 meter row

4 power snatch

250 meter row

2 power snatch

250 meter row

Wednesday March 11, 2015 WOD

New Yoga Class at 10 am starts today!

Skill:

Handstand

Handstand walking

 

WOD:

4 rounds

10 meter Overhead walking plate lunge (45/25)

10 meter Burpee broad jump

10 meter Handstand walk (or a modification suited to your ability)

Monday March 9, 2015 WOD

Strength/Skill:

Strict Press

7 min EMOM 3 reps @ 75%

 

WOD:

3 rounds

15 Front Squats (115/75)

10 Shoulder 2 overhead

400 meter run

*Rest 1 min between rounds

Monday March 9, 2015 WOD

Strength:

Back Squat 4×2 reps @ 90%

WOD:

“Filthy Fifty”

(modifications on rep numbers  if necessary to suit ability and a 20 min max time cap)

50 box jump (20/24)

50 jumping pull ups

50 kettle bell swings (35/26)

50 walking lunge steps

50 push press (45/35)

50 supermans

50 wallballs (20/14)

50 Burpees

50 double unders

 

 

 

 

Sunday March 8, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 11:15 Follows

Skill:

Tire Flips

WOD:

15 min AMRAP

200 meter row

10 hand release push up

15 back squat ( 95/65)

 

 

Saturday March 7, 2015 WOD

10 am class only, FREE to the public!

Vinyasa Yoga at 8:30 am, get your stretch on!

WOD:

4 rounds

30 double unders (sub 70 single unders)

15 kettle bell swings (53/35)

10 goblet squats

100 meter run

Friday March 6, 2015 WOD

Skill:

Overhead Squat Technique

WOD:

CrossFit Open 15.2

Every 3 min for as long as possible

From 0:00- 3:00

2 rounds of:

10 Overhead Squats (95/65)

10 Chest to bar pull ups

From 3:00-6:00

2 rounds of

12 overhead squats

12 chest to bar pull ups

From 6:00-9:00

2 rounds of

14 overhead squats

14 overhead squats

etc,  following the same pattern

Thursday March 5, 2015 WOD

Strength/Skill:

Bench Press 3-3-3-3-3 building

 

WOD:

4 min AMRAP

12 Thruster (95/65)

12 Burpee

rest 3 min then repeat

Wednesday March 4, 2015 WOD

Strength/Skill:

Back Squat, find 1 Rep max!

WOD:

3 rounds, 1 minute at each station

Row
Kettle bell swing (53/35)
GHD sit up
Box jump (24/20)

(no rest between rounds)

Tuesday March 3, 2015 WOD

Skill/Strength:

Push Jerk 6×2 @ 85%

 

WOD:

4 rounds

400 meter run

25 wallballs (20/14)

10 pull ups

Monday March 2, 2015 WOD

Strength:

Deadlift  5×5 @ 75%

 

WOD:

10 min AMRAP

8 hang power clean (115/75)

10 front rack lunge

12 handstand push up

Sunday March 1, 2015 WOD

10 am class only!

Free to the public

Vinyasa Yoga follows at 11:15 am

WOD:

12 min AMRAP

10 thrusters (95/65)

8 bar facing burpees

Saturday February 28, 2015 WOD

CHIPPER!

40 wall balls

30 sit ups

20 pull ups

10 walking lunge

400 meter med ball run

 

 

Thursday February 26, 2015 WOD

Skill:

Rope Climbing!

WOD:

5 individual rounds:

250 meter row

15 box jump (24/20)

1 rope climb

*rest as needed

*long socks recommended for rope work

Wednesday February 25, 2015 WOD

Strength/Skill:

4 rounds of

Max strict pullup

*10 GHD sit ups after each set

 

WOD:

16 min EMON

0dd: 5 pull up,  10 push up, 15 air squat

even: 30 double under

 

 

 

Tuesday February 24, 2015 WOD

Strength:

Back squat 3×3 @ 85%

 

WOD:

20 deadlift (115/75)
10 burpees
20 power clean
10 burpees
20 front squat
10 burpees
20 shoulder 2 overhead

Monday February 23, 2015 WOD

Strength:

Bent Row

5-5-5-5-5  increasing

 

WOD:

3 rounds

400 meter run

AND  3 x through:

1 right hand kettle bell snatch + 4 Overhead lunge (53/35)
1 left hand kettle bell snatch +4 overhead lunge

Sunday February 22, 2015 WOD

10 am class only!

Free to the public.

Vinyasa Yoga follows at 11:15 am with Special guest teacher Danielle Ballinsky

WOD:

Event #3 of the 2011 CrossFit Regionals

21-15-9

Deadlift

Box Jump

 

Saturday February 21, 2015 WOD

10 am class only!

Free to the public.

Vinyasa Yoga 8:30-9:45

 

WOD:

5 rounds for time

200 meter run
15 kettle bell swings
12 burpees
9 toes 2 bar

 

Friday February 20, 2015 WOD

Skill:

10 minute Goat practice

(tackle something that needs work!)

 

WOD:

6 min AMRAP

12 Overhead squat  (95/65)

40 double unders

rest 2 minutes then repeat a second time

Thursday February 19, 2015 WOD

Skill/Strength:

Hang Clean

2-2-2-2-2

Focus on form!

 

WOD:

5 x 400 meter run

rest exactly 1 minute between efforts

 

 

Wednesday February 18, 2015 WOD

Skill:

max height box jump

 

WOD:

18 min AMRAP

15 box jumps
12 push press (115/75)
9 toes 2 bar

 

Tuesday February 17, 2015 WOD

Skill/Strength:

8 min EMOM (every min on the min)

1 strict press
1 push press
1 push jerk

 

WOD:

“Jackie”

1000 meter row

50 Thrusters (45/35)

30 pull ups

Monday February 16, 2015 WOD

Strength:

Front Squat

6×3 reps @ 85% 1rm

 

WOD:

4 rounds for time

12 med ball clean (20/14)

8 Handstand pushups (or modification)

Sunday February 15, 2015 WOD

SEABRIGHT  SUNSHINE BEACH WOD!

10 am only. Open to the public.

meet at the main entrance of Seabright beach, across from the whale statue at the dip in the road

Bring water and get your tan on!

 

Saturday February 14, 2015 WOD

HAPPY VALENTINES DAY!

10 am class only! free to the public.

Vinyasa Yoga at 8:30 am before CrossFit

 

WOD:

3 rounds

1 min at each 5 stations

1 minute rest between rounds

*jump rope (double or single unders)

*sit ups

*push ups

*squats

*pull ups

Friday February 13, 2015 WOD

Strength:

Deadlift

3-3-3-3-3-3

 

WOD:

Partner V-day WOD!

20 min AMRAP

400 meter run

20 kettle bell swing

20 kettle bell squat

20 kettle bell overhead lunge (right arm)

20 kettle bell OH lunge (left)

*runs are done as a team (without KB)

*one partner works at a time while the other may not set their KB down

Thursday February 12, 2015 WOD

Strength:

Push Jerk

8×2 reps @ 80%

 

WOD:

5 rounds

200 meter med ball run (20/14)

250 meter row

Wednesday February 11, 2015 WOD

Skill:

Strict Handstand push up 5×3

 

WOD:

3 individually timed rounds

rest 2 minutes between

*1 bear complex

20 box jumps

 

* 7 X

1 power clean

1 front squat

1 shoulder to overhead

1 back squat

1 shoulder to overhead

 

 

 

Tuesday February 10, 2015 WOD

Strength:

Back squat

4×4 @ 80% 1rm

 

WOD:

400 meter run

50 wall ball

400 meter run

50 sit ups

400 meter run

50 wall ball

400 meter run

Monday February 9, 2015 WOD

Strength:

12 min EMOM

odd: 3 strict pull ups (adv. weighted)

even: 3 strict dips

 

WOD:

9 min AMRAP

6 power clean (135/95)

6 bar facing burpees

Sunday February 8, 2015 WOD

10 am class only, Free to the public!

Vinyasa Yoga at 11:15am follows.

 

WOD:

4 rounds for time

12 Deadlift (115/155)

8 Handstand push up (or modification)

6 Burpees

Saturday February 7, 2015 WOD

10 am class only, Free to the public!

**Yoga has been changed to 8:30 am on Saturdays

WOD:

18 minute AMRAP:

5 box jumps

10 pull ups

15 sit ups

20 kettle bell swings (53/35)

 

 

 

Friday February 6, 2015 WOD

Strength/skill:

Overhead Squat

5×5 @ 65%

 

WOD:

4 rounds

3 min on 1 off

20 kettle bell swing (53/35)

40 air squat

max double unders (in time remaining)

Thursday February 5, 2015 WOD

Strength:

Strict press

5-5-3-3-1-1

WOD:

400 meter run, then..

21,15,9

Deadlift (95/65)

hang power clean

shoulder to overhead

then..

400 meter run

 

Wednesday February 4, 2015 WOD

Skill:

5 rounds (not for time)

:30 L-sit

:30 handstand hold (or variation)

*rest as needed between rounds

WOD:

Row 1000 m for time- Max effort!!

 

 

Tuesday February 3, 2015 WOD

Strength:

Front squat:

8×4 @ 85%

WOD:

8 min AMRAP

10 front rack lunge (135/95)

10 toe 2 bar

Monday February 2, 2015 WOD

Strength:

power snatch, building 1-1-1-1-1-1

 

WOD:

Open workout 13.1

AMRAP in 17 min

40 burpees
30 power snatch (75/55)
30 burpees
30 power snatch (135/95)
20 burpees
30 power snatch (165/115)
10 burpees
as many reps as possible of power snatch (210/145)

Sunday February 1, 2015 WOD

10 am class only, Free to the public, Yoga follows at 11 am

WOD:

15 min AMRAP

200 m run

15 power snatch (65/95)

10 pull ups

Saturday January 31, 2015 WOD

10 am class only, FREE to the public, Yoga follows  at 11 am!

A. Core Buster:

3 rounds

10 high knee singles

10 pike planks

10 sit ups

10 bicycle

 

B. WOD :

14 minute EMOM

Odd: 6 wall ball 8 overhead plate lunge

Even : 10 box jumps

Friday January 30, 2015 WOD

skill:

Tire flipping!!

WOD:

5 rounds:

12 push press (95/65)

20 back squat (95/65)

Thursday January 29, 2015 WOD

Skill:

Kipping pull up progressions

 

WOD:

15 min AMRAP

300 meter row
3 rounds of “cindy”

-5 pull ups

-10 push ups

-15 squats

Wednesday January 28, 2015 WOD

Strength:

push Jerk

6×3 @ 75% 1rm

WOD:

5 min AMRAP

7 kettle bell swings
7 pull ups

rest 2 mins then:

5 minAMRAP

7 kettle bell squats
7 sit ups

Tuesday January 27, 2015 WOD

Strengh:

Deadlift, work up to a weight for

2 DL /8 minute EMOM

WOD:

4 rounds

400 meter run

10 Deadlift (50% of EMOM weight)

8 ring dip

Monday January 26, 2015 WOD

strength:

Back squat: 4×5 reps @ 75% 1 rm

WOD:

12 min to climb in increments of..

3-6-9-12-15-18…

med ball clean (20/14)

box jump (24/20)

Sunday January 25, 2015 WOD

strength:

core circuit, 1 minute at each station x 2

single leg jackknives
mountain climbers
sit ups (advanced: atomic sit up)
kettle bell oblique

WOD:

4 rounds

50 double unders (or modification)

10 overhead squat (65/95)

15 toe 2 bar

 

 

 

 

 

 

Saturday January 24, 2015 WOD

Saturday workout at 10 am only, Free to the public! Followed by Vinyasa yoga at 11 am.

WOD:

20 min AMRAP

200 meter med ball run
20 sit ups
15 burpees
10 pull ups

 

Friday January 23, 2015 WOD

Strength:

Strict pull up 6×2 reps

(strict, modified or weighted)

WOD:

100 wallballs
at the top of every even minute 5 Burpees

Thursday January 22, 2015 WOD

Strength:

Floor press

5×3 @85%

WOD:

1 minute max reps of each movement 3 times through.

rest 1 minute after completion of each round of all 5.

pull up
row
push up
toe 2 bar
weighted lunge (kb or dumbbell)

Wednesday January 21, 2015 WOD

Strength:

Front Squat 7×5 @75 % 1 rm

WOD:

3 individual rounds, 3 min in between rounds, group start each time

400 m run
21 thrusters (95/65)

Tuesday January 20, 2015 WOD

Skill:

Pistol Squats (one legged)

WOD:

12 min AMRAP

6 pistol squats (or modification)

12 Handstand push up (or modification)

18 box jumps

24 double unders

Monday January 19, 2015 WOD

To observe Martin Luther King Jr Day we are gonna Lift!

*Normal class schedule today

Strength:

Find 1rm clean and jerk

WOD:

4 rounds for time

4 power clean (155/105)

4 front squat

4 shoulder to overhead

Sunday January 18, 2015 WOD

Sunday workout at 10 am only, FREE to the community. Vinyasa Yoga follows at 11 am.

WOD:

run 200 meters

20 wall balls

20 pull ups (or modification)

20 jumping squats

run 200 meters

15 wall balls

15 pull ups

15 jumping squats

run 200 meters

10 wall balls

10 pull ups

10 jumping squats

run 200 meters

Saturday January 17, 2015 WOD

“The Hopper” with Bart Barker

Free to the public.

All Levels

Friday January 16, 2015 WOD

Strength:

Deadlift:   5-5-5-5-5

WOD:

10-9-8-7-6-5-4-3-2-1

power clean  (135/95)

Shuttle sprint

Thursday January 15, 2015 WOD

Skill:

Handstand

WOD:

“Helen”

3 rounds for time

400 meter run

21 kettle bell swings (53/35)

12 pull ups

Wednesday January 14, 2015 WOD

strength:

push jerk 8×3 @ 70%

WOD:

3 min on 1 off until completion:

500 m row

50 weighted sit ups , 45/25 (“see the lights”)

50 air squats

50 shoulder to overhead (75/55)

50 lateral hops (over barbell)

50 overhead walking lunge

50 double under

 

Tuesday January 13, 2015 WOD

strength:

10 min EMOM (every minute on the minute)

1 power snatch & 1 hang power snatch

WOD:

5 rounds for time

10 Kettle bell snatch ( 5 each arm, 35/53)

10 burpee box jump (24/20)

Monday January 12, 2015 WOD

Strength:

Back Squat 3×8 @ 65% 1 RM

WOD:

10 min AMRAP

8 Deadlift (135/185)

12 toe 2 bar

Sunday January 11, 2015 WOD

Sunday’s WOD is a Surprise!

Coaching the 10 am class will be Jama Stratton, we are so lucky to have her in the house!

Yoga at 11 AM has been added to sunday’s schedule, stretch it out and limber up to be a stronger, more efficient athlete.

10 am CrossFit is Free to the public and open to all levels, Yoga is open to all levels as well and included in your Seabright CrossFit membership. Not a member? first class is free!

Saturday January 10, 2015 WOD

Saturday 10 am class only, Free to the public!

WOD:

5 rounds for time

200 meter run

6 thrusters (65/95)

12 box jumps

Friday January 9, 2015 WOD

Strength:

Hang power clean

work to a heavy single

WOD:

2 rounds

1 min max reps

row for cals
kettle bell swing (53/35)
med ball clean
push up

Thursday January 8, 2015 WOD

Skill:

L-sit variations (paralets/rings/hanging)

WOD:

17 min AMRAP

7 ring dips

14 wallball

21 burpee

Wednesday January 7, 2015 WOD

Strength:

4 sets front rack weighted lunge- 40 feet

WOD:

100 double under buy in  (or 2 minute max) then:

10-8-6-4-2 Handstand push up

20-16-12-8-4 sit ups

100 double under buy out (2 min buy out)

Tuesday January 6, 2015 WOD

Strength:

Overhead squat

3-3-3-3-3 increasing weight

WOD:

“Nancy”

5 rounds for time:

400 meter run
15 Overhead squats (95/65)

Monday January 5, 2015 WOD

Strength:

5×5 bent over row

WOD:

12 min EMOM (every min on the min)

odd: 6 pull ups, 12 box jumps (24/20)

Even: 6 Clean and Jerk (135/95)

Sunday January 4, 2015 WOD

Sunday 10 am class only, free to the public!

4 rounds for time:

200 meter medicine ball carry
15 wall ball shots
15 kettle bell swings

 

 

 

Saturday January 3, 2015 WOD

Saturday 10 am workout only, followed by 11 am Yoga!

“Cindy”

complete as many rounds as possible in 20 minutes

5 pull ups
10 push ups
15 squats

OR

“Mary”

complete as many rounds as possible in 20 minutes

5 handstand push ups

10 one legged squats

15 pull ups

 

Friday January 2, 2015 WOD

Strength:

Front squat

6×6 @ 70% of 1 rep max

WOD:

1000 meter row

800 meter run

60 thrusters (45/35)

**classes today begin at 12:00 noon, followed by 4:30 and 5:30 pm

Thursday January 1, 2015 REST DAY

Happy 2015!

No classes today, we will resume our training at 12:00 noon on Friday 1/2/2015

Wednesday December 31, 2014 WOD

Skill:

Double Unders

WOD:

20 min AMRAP

10 chest to bar pull up (or modification)

20 back squat (65/95)

30 Double unders

**last class today is 12:00 noon to observe New Years eve

Tuesday December 30, 2014 WOD

Strength:

Strict press

5×2 @85% of 1 rep max

WOD:

5 rounds total for time:

10 toes 2 bar

15 burpees

*rest exactly 1 min after each round

*each round is a sprint

Monday December 29, 2014 WOD

Strength:

Deadlift

work up to a 3 rep max

WOD:

3 rounds for time

400 m run

12 deadlift (135/95)

9 hang power clean

Sunday December 28, 2014 WOD

Skill:

Sprints

WOD:

5 rounds for time,

50 yard waiter carry (25/45)

5 pull ups

10 push ups

15 box jumps

* free community class today at 10 am open to all

Saturday December 27, 2014 WOD

Skill:

Inversions

headstand
handstand
handstand walk

WOD:

400 meter run

15   deadlifts

15 pull ups

400 meter run

12  deadlifts

12 pull ups

400 meter run

9   deadlifts

9 pull ups

400 meter run

*no yoga classes this weekend due to the Holiday

Friday December 26, 2014 WOD

Strength/skill:

Turkish Get Up

working to a heavy single for each side

WOD:

4 rounds, 3 minutes on 1 off

AMRAP

20 double unders

15 kettle bell swings (53/35)

10 goblet squats

*First class of the day starts at noon, followed by 4:30 and 5:30

Wednesday December 24, 2014 WOD

Strength:

strict pull ups 5×3 (weighted or banded depending on ability)

WOD:

in teams of 2 (one working at a time)

2k row
60 box jumps
50 toes to bar
40 push up
30 pull up
20 ground to overhead (135/95)

 

Last class of the day is 12:00 noon to observe Christmas eve

Tuesday December 23, 2014 WOD

Strength:

find 1 rep max back squat

WOD:

7 min AMRAP

10 wallball
5 ring dip

 

**NO 6:30 class tonight

Monday December 22, 2014 WOD

Strength:

1 power snatch + 1 hang power snatch

@ 70% (of 1 RM) EMOM for 8 min.

WOD: for time

20 burpee buy in, then:
10-8-6-4-2

power snatch (75/55)

box jump (30″/24″)

20 burpee cash out

Sunday December 21, 2014 FREE COMMUNITY WOD

Happy Sunday! Join us for an all level group workout from 10-11 am. Don’t let the Holidays put a dent in your fitness!

*normal schedule Monday and Tuesday, Wednesday classes until 1 pm, closed Thursday for Christmas, open Friday  beginning with the noon class

*Gift Certificates available

Saturday December 20, 2014 FREE COMMUNITY CLASS

Welcome everyone of all levels, join us for an open class at 10 am followed by free yoga at 11 am.

for a limited time save $20 on your regular priced unlimited  membership! Contact us for details, offer expires january 15th.

Gift Certificates also available, give the gift of health and fitness!

Friday December 19, 2014 GYM CLOSED TODAY

The gym is closed today for construction. Saturday all level class at 10am followed by all level yoga/mobility at 11 am, bring your yoga mat if you’ve got one! Sunday all level class at 10am.

Thursday December 18, 2014 WOD

Strength: Back rack lunges

6×6 (each leg)

WOD:

20 cal row
20 HSPU
20 Deadlift
20 ring row
20 box jump
20 lunges

Wednesday December 17, 2014 WOD

Skill

Power clean: 10 min to  find a heavy single
10 min EMOM 1 rep @ 85%

WOD:

5 rounds for time

5 power clean (135/95)
10 bar facing burpees

Tuesday December 16, 2014 WOD

Strength:

Push Press,  working up to a 3 RM

WOD:

15-12-9-6-3
Shoulder to overhead
Toes to bar
*200 meter run after each set of the couplet

 

Monday December 15, 2014 WOD

Strength:

Front squat 5-5-5-5-5 peak @ 75% 1RM

WOD:

12 min AMRAP
9 pull up
12 wallballs
15 sit ups