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Pleasanton CrossFit

TUESDAY WOD October 13, 2015

CrossFit WOD PERFORMANCE + FITNESS   Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the
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THURSDAY WOD October 8, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy. Barbell Warm Up-Coach Choice B. Three rounds for time of: 6 Clean & Jerks (M-185#/W-135#) 12 Burpees
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WEDNESDAY WOD October 7, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 30 minutes (5 sets of each): Station 1 – Deadlift x 3 reps (build in load with the goal of making the last two sets today’s heavy triple) Station 2 – Muscle-Ups x Max Reps (OR 3 Rolls to Candlestick + Low Ring Muscle
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TUESDAY WOD October 6, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. 3 sets of: Overhead Squat x 8-10 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. 4 rounds for time of: 60 Double-Unders 30 Wall Ball Shots (M-20#/W-14#) 15 Pull-Ups   CrossFit WOD FITNESS Workout of t
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MONDAY WOD September 28, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 16 minutes (8 sets) of: SNATCH x 1.1.1 (rest 5-7 seconds between singles..Full Squat, not Power) Build over the course of the 8 sets to today’s Heavy Triple. Burgener Warm Up B. In teams of two, partners alternate c
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WEDNESDAY WOD September 23, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
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MONDAY WOD September 21, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. *Barbell Warm Up-Clean B. “Five-Minute Capacity Test” Complete as many rounds and reps as possible in 5 minutes of: 5 Squat C
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FRIDAY WOD September 18, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 (increase load, after each set) Rest 60 seconds Dumbbell External Rotations x 8-10 reps each arm @ 2020 Rest 60 seconds B. Two rounds for time of: Row 500 Meters 20 Hand-Release
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WEDNESDAY WOD September 16, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets) of: Shoulder Strict Barbell Press x 2-3 reps @ 20X1 Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps. B. 5 rounds for time of: Push Press x 10 reps (M-115#/W-75# or 55-60%
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MONDAY WOD September 14, 2015

CrossFit WOD PERFORMANCE + FITNESS Workout of the Day A. Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps Pull-Ups x 15 reps Run 400 Meters B. Three sets of: Single-Arm Dumbbell Row x 8 reps each arm @ 2111
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