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

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.