7.31.15

Posted: July 31, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Clean Warm Up (No Measure)

5-10 Dip, Drive, High Pull

5-10 Clean-Dead Lift

5-10 Front Squat

3-5 Pos I Clean

3-5 Pos II Clean

3-5 Pos III Clean

3 Rounds

Clean (5×1)

Add 5 lbs if possible

Metcon (Time)

I (Scaled)

10-8-6-4-2

Power Clean(115/75)/ Box Jump (30/24)

For Time

II (Rx)

10-8-6-4-2

Power Clean(155/105)/ Box Jump (30/24)

For Time

III (Rx+)

10-8-6-4-2

Power Clean(185/125)/ Box Jump (30/24)

For Time

Cool Down (Static Stretch) (No Measure)

7.30.15

Posted: July 30, 2015 in Uncategorized

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Bench Press (3×5)

Add 5 lbs to last weight if possible

Metcon (Time)

I (Scaled)

5 RKBS (44/25)

15 Sec Plank

10 RKBS

30 Sec Plank

15 RKBS

45 Sec Plank

20 RKBS

60 Sec Plank

20 RKBS

45 Sec Plank

15 RKBS

30 Sec Plank

10 RKBS

15 Sec Plank

5 RKBS

II (RX)

5 RKBS (53/35)

15 Sec HS Hold

10 RKBS

30 Sec HS Hold

15 RKBS

45 Sec HS Hold

20 RKBS

60 Sec HS Hold

20 RKBS

45 Sec HS Hold

15 RKBS

30 Sec HS Hold

10 RKBS

15 Sec HS Hold

5 RKBS

III (Rx+)

5 RKBS (70/53)

15 Sec HS Hold

10 RKBS

30 Sec HS Hold

15 RKBS

45 Sec HS Hold

20 RKBS

60 Sec HS Hold

20 RKBS

45 Sec HS Hold

15 RKBS

30 Sec HS Hold

10 RKBS

15 Sec HS Hold

5 RKBS
All handstand hold times are accumulated totals!

Cool Down- AirDyne Flush (No Measure)

7.29.15

Posted: July 29, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle Up Progression (No Measure)

a. Floor Progression

1- Arms extended, Knuckles out, Hips High

2- Ring Row to sternum, knuckles in

3- Transition

4- Dip Out

b. Banded Transitions

Metcon (AMRAP – Rounds and Reps)

Complete in Teams of 2, AMRAP 15:

Partner 1:

500m Row

Partner 2:

AMRAP-

3 Muscle Ups

12 Wall Balls (20/14)

Cool Down (No Measure)

RomWod Session

7.28.15

Posted: July 28, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Power Snatch Prep (No Measure)

5-10 Dip/ Drive/ High Pull

5-10 Snatch Grip Push Press

5-10 Snatch Grip Dead Lift

3-5 PS I

3-5 PS II

3-5 PS III

3 Rds

Power Snatch (5×2)

Week 4/6, add 5 lbs if possible

Metcon (Time)

I (Scaled)

100 Single Unders

25 Power Snatch (55/35)

3 RFT

II (Rx)

50 Double Unders

25 Power Snatch (75/55)

3 RFT

Cool Down (Static Stretch) (No Measure)

7.27.15

Posted: July 27, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (3×5)

Metcon (AMRAP – Rounds and Reps)

I (Scaled)

Buy In: 800m Run

8 Shoulder to Overhead (95/65)

8 Toes to Bar

8 Bar Hopping Burpee

AMRAP 15

II (Rx)

Buy In: 800m Run

8 Shoulder to Overhead (115/75)

8 Toes to Bar

8 Bar Hopping Burpee

AMRAP 15

III (Rx+)

Buy In: 800m Run

8 Shoulder to Overhead (155/105)

8 Toes to Bar

8 Bar Hopping Burpee

AMRAP 15

Cool Down- AirDyne Flush (No Measure)

07.26.15

Posted: July 26, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

7.25.15

Posted: July 25, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (Time)

40-30-20-10

Air Dyne Cal

Box Jump Over

American KB Swing (53/35)

*400m Run after each round

Cool Down (Static Stretch) (No Measure)

7.24.15

Posted: July 24, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Power Clean Warm Up (No Measure)

Dip, hinge, drop

Dip, clean

Dip, hinge, clean

Dip, hinge, drop, clean

3 Rounds, progressively heavier

Power Clean (5×3)

1. Not touch and go!

2. Week 3/6, add 5 lbs if possible.

Cool Down (No Measure)

RomWod Session

7.23.15

Posted: July 23, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Front Squat (3×5)

Week 3/6, add 5 lbs

Metcon (3 Rounds for reps)

1 min Row, Max Cal

1 Min Up Down (Keep arms locked out)

1 Min Row, Max Cal

3 rds each member, rest as needed between Rounds

Cool Down (Static Stretch) (No Measure)

7.22.15

Posted: July 22, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Deadlift (1×5 (+5))

Week 3/6, add 5 lbs

Metcon (Time)

I (Scaled)

10 Dead Lift (95/65)

10 Push Ups

10 Rds

II (Rx)

15 Dead Lifts (115/75)

15 Push Ups

10 Rds

III (Rx +)

15 Dead Lift (135/95)

15 Push Ups

10 Rds

(Main site WOD, Jan 7th 2012)

Cool Down (Static Stretch) (No Measure)