Obama

Obama

WOD

Gym jones:

Power Endurance

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
Practice Push Press
Then:
"Jonestown Sprint":
Push Press +
Burpee/Pull-up
20-10 reps of each


Crossfit:


A. Clean 3-3-3-3-3 Reps

B. Max Rounds Plus Reps in 10 Minutes:
3 Muscle-Ups
7 Burpees

WOD

Crossfit
A.  Shoulder Press 5-5-5-5-5 Reps
B.  4 Rounds for Time:
Run 400m
Rest 2 Minutes


gym jones:
Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
3x (1-6) Pull-up Ladder
Then:
“TailPipe”:
P1: Row 250m
P2: KB Rack Hold @ 2 x 53# KB
Three Rounds
Then:
30 minute Row @ 1:50/500m pace

Today's WOD

Today's WOD: Back Squat 5-5-5-5-5 followed by Max Rounds in 10 minutes of 10 Deadlifts @ 225#/155# and 15 Push-Ups.

Saturday 3/20

Today's WOD: A. Split Jerk 1-1-1-1-1 Reps B. 4 Rounds,
2.5 Minutes Each: 5 Strict Pull-Ups 25 Wall Ball Shots @ 20#/14# Max Kipping Pull-Ups 1 minute rest between rounds.

Crossfit Oakland

100 burpees for time

every minute stop and do 3 L pullups

Two Day O-Lifting workout

Day 1
Hang Snatch/Snatch/Snatch
15 2x3
20 1x3
30 2x3

hang clean/clean/clean
65lb 1x3
75 2x3
85 2x3
95 3x1

Snatch High Pull
45 2x3

Front Squats
95 lb
3x3

Day Two:
Snatch (Thigh, Knee, shin)
15 lb 2x3
20 lb 1x3
25 lb 1x3
30 lb 2x3

Clean (Thigh, Knee, shin)
65lbs 1x3
75 2x3
85 2x3
95 3x1

Deadlift 100 lb
3x3

11/27

100 pullups
100 pushups
100 situps
100 squats

11/22

complete as many rounds as possible in twenty minutes of
25 burpees
body weight back squat

2/1 workout

5 rounds
row 500 meters
50 lb thruster 7 reps

older record 10/20/2009

4 rounds:
walking lunge 50 meters
50 situps

Crossfitoakland community day

crossfit Oakland community day

32 dumbbell cleans

run 200. meters

30 ball slams

run 200. meters

30 pushups

run 200. meters

each exercise has a 2 minute time limit

there is a minute break between each round

older record 3/24/2009

found this.. wanted to add it as a measurement...


Tabata treadmill 7mph (2x) 6.7 (6x)

3x20 squat
3x10 jump squat

5 rounds bench press
5@45
5@65
5@75
5@85
5@85
5@90

pullups 5X5
3 with 100lb assist
2 with 90 lb assist

eod

2 mile run

5.7 and 6.0 mph

proper bench press with mark rippetoe

video of proper bench press with mark rippetoe