Tuesday, March 31, 2015

2015-04-01 Thrusters

Tuesday, April 1, 2015

Meet upstairs and warm up with a 500 meter row, 20 push ups, 10 pull ups and 20 squats.   Move downstairs for the workout.

Strength Work


3-3-3-3-3   135/95


Run 400

(4 Rounds of)

15 Goblet Squats
15 T2B
20 HR Push ups

Run 400

2015-03-31 Shoulders

Tuesday, March 31, 2015

Meet downstairs and warm up with 200 singles or 100 doubles, followed by group stretch and warm up.

Strict Press

3-3-3-3-3 at 75% of your one rep max


3 Rounds

Run 400
10 Push Press 75/115
20 KBS
40 Sit Ups

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

Friday, March 13, 2015

CFI-LL  (Lower Level) has been scrubbed and organized!  Much dirt and many germs went down the drain today.  Please help to keep the gear organized when you finish using it.  Hanging up the jump ropes and leaving the bars on the racks when you're done would be a big help....Thanks.  KL

Thursday, March 12, 2015

2015-03-12 Danny Hero WOD

Good day... I want to share a really cool web page I tripped over recently.   CrossfitCVI.com has a page with photos, exercises and the stories behind all of the Heroes who have named WOD's.  It's really interesting.  They also have "The Girls" and WOD's for travelling listed in a nice format.

Here's the workout for Thursday, March 12, 2015

Warm-up:  Run 400, followed by dynamic stretching and PVC stretch

Strength work:

Split Jerk   3-3-3-2-1  Working toward a 1 rep max with proper form

WOD   Complete as many rounds as possible in 20 minutes!

30 Box Jumps
20 Push Press (#115)
30 Pull ups
Full set of stairs (OK, I added this part)

Enjoy the weekend....................KL

Wednesday, March 11, 2015

2015-03-11 Curtis P Partner WOD

Wednesday, March 11, 2015

Meet Upstairs and warm up with;
500 meter row
40' Long Jump
40' Bear Crawl
40' Crab Walk
40' Baby Elephant

move downstairs for the WOD

Partner WOD

 5 Curtis P's  95/65
While one partner is doing Curtis , other partner runs 200m
(Switch and repeat)

5 Curtis P's
Partner- 20 T2B
(Switch and repeat)

5 Curtis P's
Partner -30 KBS
(Switch and repeat)

5 Curtis P's
Partner -20 KB Snatches
(Switch and repeat)

5 Curtis P's
Partner-Hold plank position for all Curtis P's

Tuesday, March 10, 2015


Tuesday, March 10, 2015

Meet downstairs and warm up with the following.

100 DU or 200 Singles
2 Rounds of:
10 Wall Squats
10 Push ups


15 minute AMRAP

10 Power Cleans    135/95
20 Hand Release Push Ups
10 Wall Balls
20 Sit ups

2015-03-09 Bowen Hero WOD

Monday March 9, 2015

Here's a main site WOD we did yesterday if anyone is looking for ideas.  It's a good one!


3 Rounds of the following

7    Deadlift  (Scaled to 185)
10  Burpee pull-ups
10 Single arm KB Thrusters 53/35 (5 each side)
20 Box jumps

Thursday, March 5, 2015


Thursday, March 5, 2015

Meet upstairs and warm up iwth a 500 meter row.  Go downstairs and complete the warm up with 20 PVC Good Mornings, OHS and Pass Through.


Squat Snatch  3-3-3-3-3
Concentrate on form  Work with 64% of your one rep max

Partner up and critique form issues for each other.


12 Minute AMRAP

10 Deadlift      135/95
Run 200
15 Good Mornings  45/25
Run 200
20 KBS          53/35
Run 200

Wednesday, March 4, 2015

Tuesday, March 3, 2015

2015-03-03 Squat Cleans and Presses

Tuesday, March 3, 2015

It's a great day to work out outside!!  Meet downstairs for the warm-up and WOD.  Please shuttle some 53 pound KB downstairs.

Warm Up with a 400 run, 15 med ball cleans, 15 Push ups and some stretching


Squat Cleans   5-5-3-3-3-1

Work on form, add weaight and work toward a 1-rep max for your squat clean.


12 minute AMRAP

Run 200
10 Goblet Squat   53\35
10 Push Press      95/65
10 Pull ups  

Monday, March 2, 2015

2015-03-02 CF Open 15.1 Variant

Monday, March 2, 2015

Meet downstairs and warm up with a 400 run, 15 squats, PVC pass through and pass-around.

WOD  (Inspired by CF open 15.1)

4 times

15 Toes to Bar
10 Deadlifts  135/95
5 KB Snatch (5 on each side)  53/35
25 DU/50 SU Jump rope