HERCULES CROSSFIT CLASSES


PERSONAL TRAINING


THERAPEUTIC MASSAGE


SMALL GROUP TRAINING


ORGANIC MEAL PREP


POWERLIFTING


OLYMPIC LIFTING


POST REHAB THERAPY


GYM MEMBERSHIPS

 

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

Friday
Sep142012

Saturday & Sunday

 

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
Sep132012

Friday WOD

 

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
Sep122012

Thursday WOD

 

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
Sep112012

Wednesday WOD

 

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
Sep102012

Tuesday WOD

"YoungStrom"

#223 CHP Officer Line of Duty Death

Badge # 18063

RX WOD

2 mile Run

23 Dead Lifts, 225/155lb

180 Double unders

63 Pull ups

Modified and/or Masters WOD

1 mile Run

23 Dead Lifts, 185/135lbs

540 Single Unders

63 Jumping Pull ups

Beginner WOD

800m Run

23 Deadlifts

200 Single Unders

50 Jumping Pull ups

Sunday
Sep092012

Monday WOD

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
Sep062012

Friday WOD

 

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
Sep052012

Thursday WOD

 

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
Sep042012

Wednesday WOD

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
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