Blogs

WOD- EMOM for 16 Min

ODD: Muscle Ups

EVEN: Mountain Climbers/KB Swings

http://abc7news.com/news/young-woman-among-6-killed-in-berkeley-balcony-collapse/791509/

Two weeks ago Simon approached me asking if there was a hero workout named Ashley and if we could add it to the programming in the coming weeks. I found a workout named “White”, after U.S. Army first lieutenant Ashley White. Here is the link to when it was posted. But today we do this workout to honor two. Ashley white of course, and Ashley Donohoe of Rhonert Park. Simon’s previous foreman was Ashley’s father and to pay his respects he wanted us to remember her too. He forwarded me the link above for everyone to read, if we have not already. Thank you Simon, and happy birthday.

WOD- “White”

5 Rounds:

3 Rope Climbs

10 Toes to bar

21 Walking lunge Steps w/ Plate

400M Run

WOD- AMRAP in 8 min

10-9-8-7-6-5-4-3-2-1

DB Hang Hang Power Clean

Box Jumps

WOD- Back Squat

7 rep

WOD- Diane

21-15-9

Deadlift

HSPU

here’s the fastest

http://games.crossfit.com/video/dan-bailey-vs-diane

Here’s not the fastest

Nick and Jesania are having a joint birthday party at the gym tomorrow night after the 5:30 class. Please stop by and wish them a happy 30th birthday.

WOD- 4 Rounds

1 Round of “DT”

Run 200m

Then:

Push a really Heavy Sled 50m

WOD A- For Time:

30 Rope Climbs

or

WOD B- For Time:

100 Toes 2 Bar

On a lighter note

https://www.youtube.com/watch?v=0hbKpFQatRQ

WOD- Deadlift

5-rep

WOD- For Time

30 Burpees

30 Push Press

20 Burpees

20 Push Press

10 Burpees

10 Push press

*1 Min After workout, perform a max effort of push ups (scale accordingly, 2 seconds down/1 second up)

Diane will be next week. Had enough deadlifts in Christian’s workout saturday.

WOD- “Helen”

3 Rounds for Time

Run 400m

21 KB Swings

12 Pull Ups

I want to thank everyone. Everyday in the gym we share experiences and make memories, and this past saturday was had a very special day. The support that everyone showed for BB was heartwarming and impressive. So, thank you! I am honored to be your coach/trainer, and lucky to be your friend. Here’s to many more memories to come.