WOD: The Nanny
Skills: Clean & Jerk
15 Min AMRAP
4 Clean & Jerk
15 Crunches
50 Jumprope
Tip of the Day: Go at your own pace! Find your own intensity. Start light, build your foundation of strength and range of motion. Worry not about others in the class as they are likely at different levels of fitness. Find what works for you and increase your own output!
Rich - 7 Rounds @ 165# + 15 JR (547 Reps)
Lindsay Z. - 9 Rounds @ 55# + 4 C&J (625 Reps)
Jeff - 7 Rounds @ 35# (483 Reps)
Fernando - 12 Rounds @ 75# + 2 Crunches (834 Reps)
Jason - 12 Rounds @ 45# + 4 C&J (832 Reps)
Kyle M. - 6 Rounds @ 135# (414 Reps)
Brian N. - 8 Rounds @ 115# (552 Reps)
Sean L. - 8 Rounds @ 75# + 4 C&J (536 Reps)
Tom'D. - 11 Rounds @ 115# + 13 Crunches (778 Reps)
Ronak - 11 Rounds @ 35# + 4 C&J (763 Reps)
Nicole - 11 Rounds @ 35# + 14 Crunches (777 Reps)
Brian P. - 10 Rounds @ 45# + 4 C&J (694 Reps)
Lindsay D. - 8 Rounds @ 25# + 15 Crunches (571 Reps)
Sean O. - 12 Rounds @ 85# + 15 Crunches (847 Reps)
Kaela - 8 Rounds @ 15# + 10 Crunches (566 Reps)
Tim - 10 Rounds @ 65# + 11 JR (720 Reps)
Kyle P. - 9 Rounds @ 65# + 11 Crunches (636 Reps)
Great work with the clean & jerk today! Thank you to Kaela, Tim, and Kyle P. for coming in, you guys killed the WOD for first timers!
WOD: The Dreamer
30 Min Max
Rep Scheme: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpee Pull Ups
KB Swings (2 pood/1 pood)
Handstand Walk (20 ft)/Hold (40 Sec)
Leg Raises
Jumprope (100, 90, 80, 70, etc.)
Tip of the Day:
Don't pop a pill after you work out. Researchers at the University of
Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and
acetaminophen (Tylenol) were no more effective than a placebo in
relieving post exercise muscle soreness. More important, they say the
drugs may actually suppress muscle growth when taken after a workout.
Rich - 26:11 Rx
Lindsay Z. - 22:42
Jeff - 34:17
Abby - 23:49
Nick - 34:05
Tom'D - 29:15
Sean O. - 23:16
Ronak - 26:47
Jenn - 26:54
Fernando - 23:09
Brock - 26:45
Kyle - 37:56
Al - 28:53
Zach - 18:41 (7-1)
Greg - 37:35
Nicole - 29:29
Mark - 38:02
Sean L. - 32:00 (10-4)
Elisa - 32:10
Danielle - 29:05
Jenna - 23:20 Rx
WOD: The Blitzkrieg
Warmup:
5 Laps inside
20 KB Deadlifts
20 KB High Pulls
30 Mountain Climbers
AMRAP Each Minute
3 Rounds
1 Rep = 1 Point
Sumo Deadlift High Pull (95#, 45#)
Handstand Push Ups
Lunges
Plate Crunches (45#, 25#)
Jumprope (1 Double Under = 3 Singles)
1 Minute Rest
Tip of the Day: Regulate your sleeping habits to maintain optimum energy levels during the day. Seven to eight hours is recommended.
Lindsay Z. - 453
Abby - 387
Jenna - 475
Jenn - 365
Fernando - 473
Sean O. - 366
Ronak - 398
Brock - 273
Danielle - 414
Elisa - 419
Greg - 370
Brian P. - 267
Tom D. - 435
Mark - 348
Travis - 253
Stephanie D. - 399
Cara - 263
Gina T. - 407
Gabby - 403
Nicole - 443
Lucy - 421
David - 231
Marika - 306
Stephanie M. - 306
Lots of reps today! Way to grind it out! Get in a good stretch sometime this morning and this evening!
A special thank you to Greg, Gina, and Will from CrossFit Cadence in Los Gatos for stopping by and saying hello! They killed the WOD and still had plenty left in the tank to celebrate Gina's birthday. Happy Birthday Gina! Hope to see you back here for our Grand Opening next Saturday!
WOD: Charge!
Reps - 21, 15, 9
100 Jumprope (each round)
Thrusters
Bar Rows
Leg Raise Toe Reach
1 Leg Box Jumps
Push Ups
X-Plank
Lindsay - 18:54
Melissa - 23:25
Marika - 26:09
Kat - 30:04
Stephanie - 19:49
Rich - 20:22
Sean - 19:59
Jeff - 32:24
WOD: Charge! (Open Gym Version)
Reps - 21, 15, 9
100 Jumprope (each round)
Thrusters
Bar Rows
Toes 2 Bar
Push Ups
X-Planks
Will - 17:54
Gina - 19:48
Greg - 18:47
