Monday
Sep032012

Tuesday WOD

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
Sep032012

Monday September 3rd

CLOSED for Labor Day!
Have fun and be safe.

Wednesday
Aug292012

Thursday WOD

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
Aug282012

Wednesday WOD

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
Aug272012

Tuesday WOD

" 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
Jul272012

NO CLASS SATURDAY JULY 28th

NO CLASS SATURDAY JULY 28th

 

Come support your local athletes for Battle of the Sexes!!!!


Thursday
Jun282012

SNATCH

Friday
Jun082012

Saturday>>>CrossFit for Hope

 

>>>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
May262012

MONDAY- MEMORIAL DAY

 

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.

Monday
May142012

Monday WOD

 

For time:

800m Overhead Plate Carry, 25/45lbs

Every time you drop the plate, you must do 20 burpees

Thursday
May102012

Thurday WOD

 

3 rounds for time of:
2- 4 ft Wall Climbs
400 m Run
15 Burpees
7 Split Jerks 135 lbs

Post total time.

Wednesday
May022012

Wednesday WOD

 

2 Handstand Push-up

4 Squat Cleans, 95/135lbs

6 Alternating Lunges

*15 minute AMRAP

Tuesday
May012012

Tuesday WOD

 

10 rounds for time of:

10 Deadlifts, 95/135lbs

10 Push-ups

Tuesday
May012012

Monday WOD

 

150m Overhead Plate carry, 25/45lbs

16 single leg d.b. stiff legged deadlifts, 30/45lbs

80ft Bear Crawl

20 minute AMRAP

Friday
Apr272012

Friday WOD

 

6 One arm d.b. Thruster, 25/45lbs

150m One armed Farmers Carry, 25/45lbs

8 One armed O.H. walking lunge, 25/45

10 Toes-to-bar

*20 minute AMRAP

Thursday
Apr262012

Thursday WOD

 

5 rounds for time of:

15 Power Snatches (65/95lbs)

400m Run

Wednesday
Apr252012

Wednesday WOD

 

For time:

1-10

Snatch Balance 65/96

10-1

Handstand Push-ups

Wednesday
Apr042012

 

Remember to check the NEW schedule!!!  Print one out from the downloads page or check our interactive schedule.  Remember to refresh the page so it is current =)

Friday
Mar232012

Updates

Please join us tomorrow for the Hercules CrossFit Endurance 5k!!!

***Our proposed opening date for the new location, 678 Alfred Noble Drive Hercules, is Tuesday April 3rd 2012. We will announce the class times the night before. In the meantime, keep joining us at the park for WODs. 1000 Tugboat lane, Hercules at 11am, 5:30 & 6:30 pm m-f and 10am Saturday and Sunday.

Tuesday
Feb282012

WODS

 

<<<<<ATTENTION>>>>>

Please join us at the park Monday through Friday 11am, 5:30pm and 6:30pm & 10am Saturday and Sunday. All levels welcome!!!

Shoreline Park
1000 Tugboat Lane, Hercules

 

***If it is raining, not sprinkling, classes are cancelled.