090413

Skill
Muscle-up
2-2-2-2

WOD
Buy-in: Run 200m

4 Rounds
20 wall balls
15 ring dips
10 burpees

Cash out: Run 200m

Open Gym & Labor Day Class Schedule

deep-blue

Open gym has been  moved to 11-1 on Saturday, immediately after the 10am class.  No more open gym on Sunday.

LABOR DAY SCHEDULE – There will only be one class offered in Sacramento, and that will be at 10 am. No classes will be held in Woodland but you are welcome to join us in Sacramento. Hope to see you there!

08302013

Skill

Weighted ring rows
3 sets of max reps with 45/25 plates laying across torso. A partner may need to help stabilize the plate.

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WOD

Fast Diane
15-12-9
Deadlift 225/155
HSPU

Rest 30 Sec

Fast Elizabeth
15-12-9
Squat clean 135/95
Ring dip

suns-out-guns-out

08292013

Skill

Squat snatch
3-3-3-3-3

Reps do not have to be touch-n-go, but should be done quickly.

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WOD

400m lunge
400m run backwards
400m run

 

paracrossfit-your-excuse_web

08282013

Skill:
10 minute cap

3 rounds
10 see the lights 45/25
20 toes to bar
30 grasshoppers

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WOD:
20 min EMOM

Even: 15 HR push-ups
Odd: 30 double unders or 30 seconds of double unders (whichever comes first)