Thursday
Mar072013

Open WODs

Sunday
Feb172013

>>>Presidents Day Hours<<<

ATTENTION!!  Presidents Day hours tomorrow>>>>>  10 & 11am, 4:30 teens, 5:30 & 6:30pm

Tuesday
Feb052013

Hercules CrossFit / WrekdFit Clothing

 Click here to buy>>>>>> http://www.wrekdfit.com/?Click=47

Monday
Jan212013

NorCal Masters

Congrats to Bryan Kastl for taking 4th place in the NorCal Masters this past weekend!!!!

Tuesday
Jan152013

Try your 1st week FREE 

***Can NOT be combined with any other offers

Groupon, 2 week free passes, etc

 


Thursday
Dec132012

Holiday Hours

 

Holiday Hours

 

Monday December 24th – 8:00am Beginner/Advanced Class

                                             9:00am Beginner/Advanced Class

 

 

Tuesday December 25th - CLOSED

 

 

Tuesday January 1st - 9:00am Beginner/Advanced Class

                                       10:00am Beginner/Advanced Class

 

 

Wednesday
Nov212012

Thursday November 22nd

NO CLASSES
Happy Thanksgiving

Thursday
Oct042012

Thursday WOD

Gymnastic Skill

Partner up - 2 ring dips per person for 5 minutes.

rest 2 min then

2 HSPU chest to wall, 80 foot bear crawl ,2 HSPU back to wall for 6 minutes.

WOD
90 SHOULDER PRESS 65#/45#
80 CLOSE HAND PUSH UPS
70 REVERSE BARBELL CURL 45#/22#
60 BURPEES
50 SIT UPS

*FOR TIME
Tuesday
Oct022012

Wednesday WOD

 

Strength

Split Jerk
3-3-2-2-1

*15 min

WOD

"Bear Complex"

Without letting go of the bar,
or resting it on the ground
complete 7 reps of the sequence for 1 round.
Do 5 rounds increasing the load per round:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

*Post loads

___________________________________________________

Beginners

Skill- Split Jerk

 

WOD

1 Wall climb

3 Sit to stand

5 Split Jerks

7 Air Squats

15 Minute AMRAP

 

 

Monday
Oct012012

Tuesday WOD

 

Skill

strict pull ups with partner

*Do 2 strict pull ups per person, back and forth for amrap of 10 min.

WOD

Seven rounds for time of:

10 Wallball shots(20/14lbs) 10ft
10 Pull-ups

 

__________________________________________________

 

Beginner

Skill- Pull ups

 

WOD

5 Wall Balls

10 Strict Ring Rows

15 Mountain Climbers

150m Plate Waiters walk

*18 minute AMRAP

 

Sunday
Sep302012

Monday WOD

CONGRATS to Maika for winning 1st place at Diamond of the Tough!!!!!

 

Strength

Deadlift

5-4-3-2-1

20 minutes

WOD
20-15-10-5 of:
Sumo Deadlift High Pull (65/95lbs)
Toes to bar

For time

___________________________________________________

Beginner

Skill- Deadlift & Sumo Deadlift High Pull

 

WOD

5 Sumo Deadlift High Pull

7 Bar facing burpees

9 Sit ups

75m Run

75m Run backwards

*20 minute AMRAP

 

Thursday
Sep272012

Friday WOD

 

Strength

Back Squats
3-3-3-3-3

20 minutes

WOD

75m overhead walking lunges (45/35lbs)
*15 air squats every time you have to put the plate down

Run 800m

*For time.

------------------------------------------------------------------------------

Beginner

Skill - Knees to elbows

WOD

16 Lunge steps

6 Knees to elbows

150m Overhead plate carry

*15 minutes

Tuesday
Sep252012

Wednesday WOD

 

Strength

Floor Press
5 x 3 Start at 70% of your 1RM. Move up in weight, if possible, for each round. Stop the bar only when the bar drops. No help with reps

*15 min

 

WOD


"Backwards Barbara"

50 Squats, 40 sit ups, 30 push ups, 20 Pull ups

* 3 rounds for time

___________________________________________________

Beginners


Skill- Coaches choice

 

WOD

10 Sit ups

8 Squats

5 Push ups

150m Dumbell waiters walk

*18 minute AMRAP

Monday
Sep242012

Tuesday WOD

 

Skill

Clean
Go over skill with bar. Work on first pull, second pull and third pull of movement.
Add some comfortable weight and lift
*15 min.

WOD

100 burpees. Every 10 burpees do 5 power cleans (155/110).
*For time - 30 min time cap

__________________________________________

Beginners

Skill - Clean

WOD
10 power clean
8 push ups
150m run


*20 min amrap

Sunday
Sep232012

Monday WOD

 

Strength

Deadlift 7x5

30 min cap

WOD

10 deadlift (135/95lbs)

4 KB snatch (53/35lbs)


*10 min AMRAP
*If the kettlebell touches the ground within the 4 snatches, you do 3 burpees

_________________________________________________________________

Beginner

Skill- Deadlift

 

WOD

8 Deadlifts

6 Lateral Burpees

15 Sit ups

*15 minute AMRAP

Thursday
Sep202012

Friday WOD

 

Gymnastics

20 sec frog stand, 20 hollow body rocks
*4 rounds

WOD
2 Wall walks
4 Pull ups
20 Double unders

*20 min AMRAP

_____________________________________________

Beginner

Skill- Pull ups

 

WOD

1 Wall walk

4 Pull ups (or just the kipp to practice)

10 Hollow Body Rocks

*20 minute AMRAP

 

 

Thursday
Sep202012

Thursday WOD

 

 

Strength

Back squat
3-3-3-3-3-3-3

30 min cap.


~~3 min break~~

WOD

10 min amrap of:
5 Toes to bar
6 Alternating lunges
7 Box jumps, 24/30inch

_______________________________________

Beginner

Skill- Squats

 

WOD

6 Box Squats

150m Run

6 Burpees

*20 minute AMRAP

 

Tuesday
Sep182012

Wednesday WOD

 

Skill

clean ( clean lift, clean pull, hang power clean, hang squat clean ) 65/95lbs depending on person.
*1 time through is one round. Do 3 rounds.

2 min break

Power clean 80% of 1RM
5 x 3
*unbroken and controlled

*15 minutes to complete

 

WOD
5 hang power clean (135/95lb)
10 KB swing (53/35lb)
*12 min amrap

 

Beginner

Skill- Clean

WOD

5 Squat Cleans

7 V ups

Bear Crawl forward 40ft (outside from tires to curb)

Bear Crawl backward 40 ft (outside from curb back to tires)

*15 minutes

Monday
Sep172012

Tuesday WOD

 

WOD

AMRAP of push press 70% of your 1RM

Group up, with racks, taking turns for 20min

 

~~~3 minute break~~~

5 minutes of wall ball 14/20lbs, for reps

 

Beginner

Skill- Push Press & Knees to Elbows

 

WOD

8 Push Presses

Run 75m forward

Run 75m backwards

6 Knees to Elbows

*20 minutes

 

Monday
Sep172012

Monday WOD

 

Skill

10 min of 5 training bar power snatches, 4 plyo push ups, 3 toes to bar

 

~~~3 minute break~~~

 

"Son of a King "


21-15-9
115/85 lb thrusters
pull ups

With the remainder of the 10 minutes do an AMRAP of burpees. Your total score is based on how many burpees you get.

-----------------------------------------------------------------------------

BEGINNERS

Skill- thruster

WOD

5 thruster
6 jumping pull ups
7 box jumps

*15 min amrap