5.28.15

Posted: May 28, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

“Hold Steady II” (3 Rounds)

1 min Hand Stand Hold (against wall)

30 sec rest (7 burpees)

1 min Ring Support

30 sec Rest (7 burpees)

1 min Plank Hold

1 min Rest (7 burpees)

3 Rounds

*Hold in each position for as much of the minute as possible

Cool Down (No Measure)

RomWod Session

5.27.15

Posted: May 27, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Bench Press (Heavy Single)

Metcon (Time)

“2013 Regional Event 5″

Phase I

21-15-9

Deadlift (155-135/ 115-75)

Box Jump or Step Up (24/20)

Phase II

21-15-9

Deadlift (225/155)

Box Jump (30/24)

Phase III (Rx+)

21-15-9

Deadlift (315/205)

Box Jump (30/24)

5.26.15

Posted: May 26, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (7 Rounds for time)

‘Murph Flush”

250m Row

30 Double Unders

20 Abmat Sit Up

7 Rounds

*Rest as needed between rounds.

*Record the time of the each round.

Murph

Posted: May 25, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Saturday Team

Posted: May 23, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Metcon (Time)

Teams of Two

15 Power Cleans (75/55)

15 Bar Hopping Burpees

15 Power Cleans (75/55)

6 rounds

REST 1 min.

Run I mile

REST 3 min.

75 Power Snatch (75/55)

For Time

5.22.15

Posted: May 22, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Clean Progression (From 2) (No Measure)

-Dip/Stand

-Dip/Drive

-Dip/Hinge/Stand

-Dip/Hinge/Drive

-FS

-Dip/Clean

-Dip/Hinge/Clean

Hang Clean (Heavy Double)

Metcon (AMRAP – Rounds and Reps)

Phase I:

5 Ring Rows

3 Cleans (Coach Assigns)

5 Ring Rows

2 Cleans

5 Ring Rows

1 Clean

AMRAP 10

Rx: (Phase II)

3 Strict Pull Up

3 Squat Cleans (155/115)

3 Strict Chin Up

2 Squat Cleans

3 Strict ā€œLā€ Pull Up

1 Squat Clean

AMRAP 10

*Bands/ Ring Rows are allowed

Rx +: (Phase III)

3 Strict Pull Up

3 Squat Cleans (185/125)

3 Strict Chin Up

2 Squat Cleans

3 Strict ā€œLā€ Pull Up

1 Squat Clean

AMRAP 10

5.21.15

Posted: May 21, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Metcon (AMRAP – Rounds and Reps)

Alternate with a Partner Through-

2/a- Hand Release Push Up

2/b- Calorie Row

2/a- Cal Row

2/b- HRPU

4/a- HRPU

4/b- Cal Row

4/a- Cal Row

4/b- HRPU

6/a- HRPU

6/b- Cal Row

6/a- Cal Row

6/b- HRPU

8/a- HRPU

8/b- Cal Row

8/a- Cal Row

8/b- HRPU

etc…

AMRAP 20

5.20.15

Posted: May 20, 2015 in Uncategorized

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Split Jerk Movement Prep (No Measure)

No Bar

-Foot Work

-Dip, Stand

-Dip, Drive

-Dip, Drive, Punch

With Bar Bell

-Dip, Stand

-Dip, Drive

-Dip, Drive, Punch

Split Jerk (Heavy Single)

Metcon (AMRAP – Rounds and Reps)

Alternate Rounds with a Partner:

Phase I:

5 PP(95/65)

5 Box Jump Over/ Step Up (20″)

3 PP

3 Box Jump Over

1 PP

1 Box Jump Over

-Then Switch

AMRAP 12

Rx (Phase II):

5 S2OH (115/75)

5 Box Jump Over (24/20)

3 S2OH

3 Box Jump Over

1 S2OH

1 Box Jump Over

-Then Switch

AMRAP 12

RX+ (Phase III):

5 S2OH (155/115)

5 Box Jump Over(24/20)

3 S2OH

3 Box Jump Over

1 S2OH

1 Box Jump Over

-Then Switch

AMRAP 12

5.19.15

Posted: May 19, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Warm Up (No Measure)

30 Sec Dead hang

30 Jump Rope (singls)

30 sec Stiff Leg DL

30 Jump Rope

1 Min Free Prep

3 rds (10 mins)

Metcon (AMRAP – Rounds and Reps)

Rx:

Phase II:

3 min:

Air Dyne- 30 sec Max Effort, 30 sec Recov.

90 Sec Rest

3 Min:

10 SDLHP (35/25)

50 Singles

90 Sec Rest

-3 Rds-

Rx+ (Phase III):

3 min:

Air Dyne- 30 sec Max Effort, 30 sec Recov.

90 Sec Rest

3 Min:

10 SDLHP (53/35)

20 Double Under

90 Sec Rest

-3 Rds-

5.18.15

Posted: May 18, 2015 in Uncategorized


CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Back Squat (Heavy Single)

Metcon (Time)

Phase II:

400m Run

30 Knee Tucks

3 Rounds FT

Rx+ (Phase III)

400m Run

30 T2B

3 Rounds FT