Workout Of The Day 11/9/2009

•November 9, 2009 • Leave a Comment

Trish OHS outside

4 rounds, individually timed:

Run 800m

Rest as needed between rounds.

Workout Of The Day 11/8/2009

•November 8, 2009 • 3 Comments

Tom vested pushupsTom decided 100 pushups just wasn’t enough without a vest on.

1 rep max box jump

5 rounds for time:

9 thrusters (115lbs/75lbs)

15 toes-to-bar

Post time to comments.

Workout Of The Day 11/7/2009

•November 8, 2009 • Leave a Comment

Ryan Vested SitupsCoach Ryan getting some vested situps.

Rest/Skills Day: Practice skills you need to work on or make up a missed workout.

Workout Of The Day 11/6/2009

•November 6, 2009 • 4 Comments

CrossFit ZombiesAhhhh!  CrossFit Zombies!

Split Jerk 1-1-1-1

2 minutes max double unders.

Post loads for split jerks and reps for double unders to comments.

Workout Of The Day 11/5/2009

•November 5, 2009 • 5 Comments

Cyrus 1st pullCyrus gets set for the first pull.

4 rounds for time:

Walking lunges to end of parking lot and back

50 situps

Post time to comments.

Workout Of The Day 11/4/2009

•November 4, 2009 • 14 Comments

Shareef Wall Ball RanchShareef gets some wall ball at the Ranch.

5 rounds for time:

3 snatches, 95lbs/65lbs

15 overhead squats, 95lbs/65lbs

400m run

Post time to comments.

Workout Of The Day 11/3/2009

•November 3, 2009 • 8 Comments

Alex post WOD CFDAlex may be away at college, but as you can see, he still gets some good hard rest in.  Alex is attending his CrossFit Level 1 cert this weekend.  Good luck Alex, we know you’ll do us proud!

The Business of CrossFit.  Post thoughts to comments.

Rest/Skill Day: Practice skills you need to work on or make up a missed workout.

Workout Of The Day 11/2/2009

•November 2, 2009 • 6 Comments

Ranch RunStarting off the WOD at The Ranch with an easy run.

5 rounds for time:

50 double unders

10 squat snatches, 95lbs/65lbs

Post time to comments.

Workout Of The Day 11/1/2009

•November 1, 2009 • 5 Comments

Group Ranch 10:31A big turnout at The Ranch yesterday.  Big thanks to Kenny Castro for letting us make use of his outstanding facility!

For time:

100 pushups

Every time you lose the plank or miss a rep, run 200m.

Post time and number of sets to completion to comments.

Workout Of The Day 10/31/2009

•October 31, 2009 • 2 Comments

Justin Tall CleansJustin practicing tall cleans.

Remember, today’s class will NOT be held at the gym.  We’ll be meeting at The Ranch, 275 Dunbarton Road, Aromas, CA, at the usual time of 11:00 AM.  The workout is to be determined, based on how many people show up.  However, in the spirit of Halloween, I promise it will be terrifying.