Wednesday, October 31, 2007


250 Jump Rope Skips
40 Wall Ball
10 Turkish Get Ups (ea.)
40 Wall Ball
250 Jump Skips

Tuesday, October 30, 2007

10-30-07 WOD


135lb Clean

For Time

Monday, October 29, 2007

10-29-07 WOD

3 Rounds for time

20 KB Swings Right
20 KB Swings Left
25 Pull-Ups
25 GHD Sit-Ups

Thursday, October 25, 2007

10-25-07 WOD


21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Wednesday, October 24, 2007

10-24-07 WOD

"Tabata Omaplata"

Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.-

- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20" box jumps
- Thrusters

Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

Tuesday, October 23, 2007

10-23-07 WOD

4 Rounds For Time

10 Front Squat
10 Push Jerks
10 Thrusters

Rx: M75lb, W45lb

Monday, October 22, 2007

10-22-07 WOD

Max Rounds In 20min

Kettlebell Swings (heavy) 20x
Medicine Ball Cleans 20x
Sumo Deadlift High-Pull (KB) 20x
GHD Sit-Ups 20x
Double-Unders 20x

Thursday, October 18, 2007

10-19-07 WOD

Navy SEAL Lt. Michael Murphy will receive the Congressional Medal of Honor (MOH), our nation's highest honor, on October 22, 2007.


For time:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.

10-18-07 WOD


Deadlift (185lbs)
Ring Push-Ups
Box Jumps

Wednesday, October 17, 2007

10-17-07 WOD

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

(See 8/1/07)

Tuesday, October 16, 2007

10-16-07 WOD

For Time

30 Knees to Elbows
50 Overhead Squats
30 Knees to Elbows

Sunday, October 14, 2007

10-15-07 WOD

From CF Santa Cruz

3 Rounds for time:

400m Run
21 KBS (Heavy)
Max Rep Back Squat (Gents use 135# and Ladies use 95#)
12 Pull Ups


For Time

21 Thrusters
15 Thrusters
9 Thrusters

Thursday, October 11, 2007

10-11-07 WOD

3rds For Time

21 KB Swings
12 Pull-Ups

Wednesday, October 10, 2007

10-10-07 WOD

5 Rounds for time

50 Squats
100 Jump Rope Skips

Tuesday, October 9, 2007

10-9-07 WOD

Max rounds in 20 minutes

Row 300m
Heavy KB Swings - 7x
Ring Dips - 10x

Blame Mike Malloy at CrossFit San Jose

Sunday, October 7, 2007

10-8-07 WOD

21, 15, 9 reps

For Time

Sumo Deadlift High Pull: Heavy KB
Dumbell Push Press: 35 lbs
Box Jumps

Saturday, October 6, 2007

10-6-07 WOD

From HQ

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

Thursday, October 4, 2007

10-4-07 WOD

400m carrying 20lb ball

25 ring dips

25 ring rows Rx is body parallel to ground (may need feet on box if necessary to get parallel)

25 wall ball

3 rounds for time

Wednesday, October 3, 2007

10-3-07 WOD


3rds For Time


50 GHD Sit-Ups
50 GHD Back Extensions

Tuesday, October 2, 2007

10-2-07 WOD


For Time:

- Squat

- Medicine Ball Push-Ups 20x

- Plate Shakes 20x

- Heavy Kettlebell Swings 20x

- Box Jumps 20x

- Burpees 20x

- GHD Sit-Ups 20x

- Wall Ball 20x

- 20lb Thrusters 20x

- Double-Unders 20x

- Standing Broad Jump 20x

- Back Extensions 20x

* Note: You can't move on to the next exrecise until all 20 reps are completed.

What should I eat?

In order to maximize your results, you need to also take your diet seriously. Some people are fanatical about their workouts, but neglect what they eat. This will never allow you to maximize your results or performance. Others are almost religious about what and when they eat. This will undoubtedly get you results, but it may be hard to live with over the long haul. Rare are the individuals that can maintain a strict diet for a lifetime. This will lead to the infamous "falling off of the wagon."

Our advice is to follow a healthy diet that enables you to optimize not only your workouts, but have the energy to lead a happy healthy life. Unless you are one of the rare individuals with a hyper sense of discipline (or if you are training for an event) we also advise you to set a diet that you can live with for the rest of your life.

Here is a good starting point when setting your diets:

Remember, we don't look at our diets as a way to drop "that last 10lbs"! Your diet is merely fuel for the machine that is your body!

10-1-07 WOD


5 rounds for time

95lb Overhead Squat 15x

Monday, October 1, 2007


Max Sets in 20min.

1/2 Bodyweight Push Press (15x)
Pull-Ups (10x)