Thursday 05/18/17

“Dim Mak”
For time:
Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft
100 Double Unders
50 Wall Balls 20/14
10 Bar Muscle ups
50 Wall Balls 20/14
100 Double Unders
Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft

Wednesday 05/17/17

Linear Strength W03D03

Back Squat
4 x 8

Shoulder Press
4 x 8

Tuesday 05/16/17


On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Monday 05/15/17

Linear Strength W03D01
Power Clean


“Hang Tight”
For time:
Run, 800 m
10 Hang Power Cleans, 135/95
Run, 400 m
15 Hang Power Cleans, 135/95
Run, 200 m
20 Hang Power Cleans, 135/95
Run, 150 m
25 Hang Power Cleans, 135/95

The 9am class returns today.

Sunday 05/14/17

No Open Gym
No Running Club

The 9am class returns tomorrow, Monday May 15, 2017.

Saturday 05/13/17

Team Wod @ 9am

The 9am class returns Monday May 15, 2017.

Friday 05/12/17

Five rounds, not for time, of:
100m Sprint
1 Clean & jerk
Max reps Muscle-up

Rest as needed between movements and rounds.

The 9am class returns Monday May 15, 2017.

Thursday 05/11/17

Linear Strength W02D04
4 x 8


3 Rounds for Time:
400m Run
30 Dumbbell Step ups 24/20

Wednesday 05/10/17

Linear Strength W02D03


“EMOM Loves Taserface”
10 Emom
1 Snatch + Hang Snatch

Tuesday 05/09/17

Linear Strength W02D02
Shoulder Press
4 x 8


3 rounds for time of:
3 Rope Climbs, 15 ft
10 Push-ups
15 AbMat Sit-ups