Monday, September 17, 2012 at 9:40PM 
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, September 17, 2012 at 8:43AM 
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.
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BEGINNERS
Skill- thruster
WOD
5 thruster
6 jumping pull ups
7 box jumps
*15 min amrap
Friday, September 14, 2012 at 8:57AM 
NO CLASSES Saturday & Sunday!!!!!!!
WE will be having the seminar below. There are spots still open if you want to come>>>>>
Phil Stevens Powerlifting and Olympic Lifting Seminar
Day 1 - intro and basic Physics
Back squat. Work with people on the fundamentals of the powerlifting style back squat including giving them a diagnosis of their weak points.
Bench / floor press. Work with people on the fundamentals of the powerlifting style including giving them a diagnosis of their weak points. Importance of building a big back and lack of that in crossfit training.
Deadlift Work with people on the fundamentals of the powerlifting style including giving them a diagnosis of their weak points.
Day 2 - Olympic Lifting. Clean, Jerk and Snatch.
September 15 - 16th 2012
9am-5pm
Hercules CrossFit
678 Alfred Nobel Drive
Hercules CA 94547
ONLY $50
Register here>>>>>> http://www.herculescrossfit.com/blog/2012/7/2/phil-stevens-powerlifting-and-olympic-lifting-seminar.html
Thursday, September 13, 2012 at 10:26PM 
Skill
2 pistols, 4 cartwheels, 6 plyo push ups
10 minute AMRAP
WOD
100 double unders
80 vertical jumps (jump 1 foot above reach)
70 mountain climbers
60 flutter kicks
70 sit ups
80 high knees (run in place. Each high knee is one)
100 double unders
*For time
Beginner
Skill - jump rope or double unders
10 min
WOD
Overhead plate carry 150m (45/25lbs)
100 Single unders
20 Leg Lifts
*20 minute AMRAP
Wednesday, September 12, 2012 at 10:08PM 
Skill
5 burpee CTB pull ups, 5 burpee sit to stands. *3 rounds.
WOD
5 Kettle bell snatch, right arm (35/25lbs)
5 Kettle bell snatch, left arm (35/25lbs)
5 Sotts press, right arm (35/25lbs)
5 Sotts press, left arm (35/25lbs)
400m Run
*20 min AMRAP
Beginner
Skill - Split Jerks
WOD
Run 150m
8 Split Jerks
6 Air Squats
4 See the lights sit ups
*20 minute AMRAP
Tuesday, September 11, 2012 at 9:09PM 
Skill - 50 box jumps 20/24inch, with object between feet. ( sock, shoe, shirt etc. ) If the object drops from between the feet, do 5 knees to elbows on the spot.
10 min cap.
WOD
150m walking lunge
50 burpee KB swing (53/35lbs)
50 goblet squat (53/35lbs)
50 power snatch (65/45lbs)
150m bear crawl
*For time
Beginner
Skill -Snatch
WOD
10 box jumps
8 power snatch
6 push ups
*20 minute amrap
Monday, September 10, 2012 at 8:09PM 
Sunday, September 9, 2012 at 7:06PM 
Skill
Bench press
3-2-1
15 minute cap
WOD
2 Power Clean, 185/135lbs
4 Handstand Push ups
6 Jump squat toes to bar
10 minute AMRAP
Beginner
Skill- Cleans
WOD
2 Wall Walks
6 Squat Cleans
8 Hollow body rocks
*15 minutes
Thursday, September 6, 2012 at 10:32PM 
Skill- Coach's choice
WOD
300m slosh pipe carry, green cap- mens weight, pink cap- womens weight (2 laps from roll up door)
10 diamond push ups
8 slosh pipe overhead squat
*30 min AMRAP. Not scored.
Beginner
Skill-Overhead Squat
WOD
150m Plate carry (any style carry you want)
10 Ring rows
8 Overhead Squats
*20 minute AMRAP
Wednesday, September 5, 2012 at 10:34PM 
Skill
Practice for 10 min
handstand to forward roll/handstand walk to forward roll (advanced)
(partner up and share spotting)
WOD #1
21-15-9 of:
deadlifts (225/155lbs)
KB swings ( 53/35lbs )
WOD#2
25-20-15 of:
power snatch (65/45lbs)
russian lunges
Beginner
Skill- Deadlift
WOD
10 Deadlifts
8 Alternating Lunges
6 Lateral Burpees
20 minutes AMRAP
Tuesday, September 4, 2012 at 10:06PM 
Skill - 8 min of:
3 ring push ups
1 bar muscle up (mod just do bar "swings" with an attempt)
3 skin the cats
WOD#1
Complete 4 rounds for time:
Max Rep UNBROKEN Push Press 135/95
30 Double Unders
*Post total reps
WOD#2
As many rounds as possible in 10 minutes of:
Sprint 100m
max reps of UNBROKEN knees to elbows
Post total reps.
Beginners
Skill - shoulder press, push press, push jerk
150m run
10 push press
15 sit ups
*20 minute amrap
Monday, September 3, 2012 at 7:31PM 
Skill - Rope climb, 5 minutes
WOD#1
10 min amrap of :
3 Power clean 155/110
5 Strict pull ups (No kipp, mod- strict ring rows)
10 Strict push ups (no thighs touching ground)
15 Air squat slow and controlled (2 second down,1 second up)
~~Break 3 minutes~~
WOD#2
8 rounds for time of:
3 Front Squats 155/105
5 Box Jumps 30"/24"
*Rest 1 min between rounds
*Round must be completed within 30 seconds or 10 burpees must be done at the end of the 8 rounds PER MISS !! (everyone's on the same timer)
Beginners
Skill- Cleans
WOD
4 Cleans (squat or power)
5 Push ups
6 Box Jumps
*20 min amrap
Monday, September 3, 2012 at 8:51AM CLOSED for Labor Day!
Have fun and be safe.
Wednesday, August 29, 2012 at 9:57PM 
WOD #1
Dodge Ball
WOD #2
As many reps as possible of:
5 minutes - Walking Lunges
4 minutes - D.B. Hang Power Snatch, 25/45lbs
3 minutes - 100m Runs
2 minutes - Shoulder Press Cross Overs, 25/45lbs
1 minute - See the lights sit ups, 25/35lbs
Total all reps from each exercise for total score.
Tuesday, August 28, 2012 at 10:00PM 
WOD #1
Handstand hold for as long as possible.
When you break you have to do 5 tuck jumps and 4 toes to bar
*10 min AMRAP
WOD #2
6 deadlifts, 135/95lbs
4 Hang Clean and Jerk, 135/95
2 burpee sit to stands
*15 minutes AMRAP
Monday, August 27, 2012 at 8:36PM 
" Annie Knows Squat"
50-40-30-20-10 of
Double Unders
Air Squats
Post time.
~~5 minute break~~
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Beginners Class
100 Single Unders
5 Air Squats
75m Run
50m Bear Crawl
*20 minute AMRAP
Friday, July 27, 2012 at 5:31PM NO CLASS SATURDAY JULY 28th
Come support your local athletes for Battle of the Sexes!!!!
Friday, June 8, 2012 at 4:02PM 
>>>NO REGULAR CLASSES<<<
CrossFit for Hope 9am
Social at 1pm
EVERYONE please show up at 9am and support all athletes and help with scorekeeping>>
Heat Schedule
Heat #1 - 9:15am
Jesse Perla Gabby Fischer
Chris Wright Melissa Mollet
Aaron Fischer Gillian Weber
Mark Villarin
Heat #2 - 9:40am
Danny Whittaker Amanda Perla
Eri Perla Sarah Lindblom
David Loveday Patricia Gee
Bryan Kastl
Heat #3 - 10am
Gerry Asoy Leigh Cariglio
Julian Saenz Elayne Hunter
Tommy Rosburg Lesha Kastl
Saturday, May 26, 2012 at 10:10PM
ATTENTION>>> There will only be morining classes on Monday May 28th, due to the holiday. (Hours 6am-12pm)
"Danny"
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
As many rounds as possible in 20 minutes of:
30 Box Jump - 24" Boxes
20 Push Presses 115 lbs
30 Pull-ups
Post total rounds.
