Wednesday, March 25, 2015


Thursday, March 26, 2015

Meet downstairs and warm up with 200 singles or 100 double unders.  Follow with 50 feet each of- toe touches, bear crawl, Russian kicks and lunges.

(4 Rounds)

5    Hanging Power Cleans  135/95
10   T2B
15   HR Push Ups
50 foot weighted lunge  35/26 (KB in the front rack position)

2015-03-25 Benchmarks

Wednesday, March 25, 2015

Warm up with a 400 and PVC stretches

Two Benchmark workouts for today that are short and sweet.

1) Crossfit Total

Using a 5-3-2-2-1-1 lifting pattern, add weight each time to find your One Rep Max in each of the following lifts:

Strict Press
Back Squat
(In that order)

Combine the weight of all lifts for your total score.

2) Crossfit Baseline Workout

One round for time;

500 Meter Row
40 Squats
30 sit-ups
20 Push ups
10 Pull ups

Record your numbers on these lifts as a reference for future progress in your power and strength.

Tuesday, March 24, 2015

2013-03-24 Rest Day

Due to a very low projected turn-out, take a rest day.  I'll post a WOD tomorrow.  KL

Monday, March 23, 2015

2015-03-23 "CRAIN" Hero WOD

Monday, March 23, 2015

Warm up with a 500 meter row, move downstairs and complete two rounds of the following with PVC:

Pass through
Pass Around
Good Morning
Pass Around


2 rounds for time of:

 34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn

Wednesday, March 18, 2015

2015-03-18 Front squats, pull-ups, burpees

Meet downstairs at 1610

PVC stretch
Run 400 meters



Front squats (115/75)

Tuesday, March 17, 2015

2015-03-17 15 Minute AMRAP

Meet downstairs at 1610


PVC stretch
10 superman
10 slow squats
20 med ball situps with a partner


15 Minute AMRAP

8 Push press
10 Wall ball shots
12 Box jumps

Monday, March 16, 2015

2015-03-16 Barbara modified

Meet downstairs at 1610

Warm up:
PVC stretch
200 single unders

5,5,5,3,3 Deadlift

"Barbara" modified:

3 Rounds for time

20 pull-ups
30 push-ups
40 sit-ups
50 squats