Week 1 “Z” Press: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
2 RFT: 24 D/L (185/123), 16 Ring Dips, 800m Run (yes, really)
WOD: Sep 30, 2019
Week 1 Sn Grip D/L: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Tabata the following: (A) to (B) to (C) to (D) w/ 1:00 between
(A) HPC + S2OH (B) Jumping Pull Up (C) Box Step/Jump (D) MBS
WOD: Sept 28, 2019
9am w/ Coach Kevin
Level 0: The Five Frans - Scale below Level 1 of the levels so that you survive. It is okay.
Level 1: The Five Frans - #65/#45 and jumping pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 2: The Five Frans - #75/#55 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Level 3: The Five Frans - #85/#60 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Demigod Levels:
Level 4: The Five Frans - #65/#45 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 5: The Five Frans - #75/#55 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 6: The Five Frans - #85/#60 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Godhood:
Level 7: The Five Frans – Rx Fran -Work to complete Fran for all intervals under 4:00w/2:00r
WOD: Sep 27, 2019
B/S: 10x10 @ 45-55% (no weight changes, not up, not down)
Partner WOD (For Time) 80 reps ea move, Swap E/10
Thruster (95/63), Pull Up, WB, Cal C2
WOD: Sep 26, 2019
3RM Z Press
MC1, 5 RFT:
5 D/L (275/213) (225/173) (185/123) & 10 Pull UpMC2, Ascending/Descending Ladder
Rev Lunges/Jump Squat (1-10/10-1)
PSA: Sep 25, 2019
Our Fri Sep 27, 4:30pm session will be w/ Coach Jen. Due to family obligations she will be arriving just before class start time. She will be here :-)
WOD: Sep 24, 2019
3RM Sn Grip D/L
MC1, 5 RFT: 5 Thrusters & 10 Banded PKBS
MC2, Ascending/Descending Ladder
Dips & Push Ups (1-10/10-1)
WOD: Sep 23, 2019
Achieve heaviest possible HH(Sn)P + HH(Sn)HP + HHM/Sn
6 ea Cluster, Pull Up, WB, 600M Sprint
4 ea Cluster, Pull Up, WB, 400M Sprint
2 ea Cluster, Pull Up, WB, 200M Sprint
PSA: Sep 22, 2019
End of Summer BBQ - TODAY at Chez Saban
3pm until you get the meat sweats or we kick you out!
Details in email sent to everyone Thur (pm) from Coach Jen.
Hope to see you all there!
WOD: Sep 21, 2019
9am w/ Coach Court
3RM Sn Grip D/L
M/C 1: C2 1:00 Int M=130/160/190/220/250
F=120/140/160/180/200M/C 2: EMOM/5 (ascending rep scheme) HPC, F/S, S2OH, Burpee
M/C 3: Indian MB 800m Run
WOD: Sep 20, 2019
HBD Coach Jen!
Tempo Pause (:03/:02) B/P
For Time: 15 Burpee...800M Run w/ 10 squats @ ea 200M marker comin & goin...15 Burpee
(i.e. 200, 400, 600, 800, 600, 400, 200 = 10 A/S)
WOD: Sep 19, 2019
EOMOM: D/L Hold (:15) 50, 60, 70, 80, 90, 100, 110
2,000m C2 For Time
Run 800m, take note of 200m markers
PSA: Sep 18, 2019
Who: CrossFit Campbell Members
What: End of Summer BBQ
When: Sunday, September 22nd @3pm
Where: Kirk & Jen’s (address will be sent in email)
Why: Why not?!
Significant others & children welcome. We have a pool & hot tub so feel free to bring a swimsuit & towel. Please bring an appetizer or dessert to share and feel free to add to the adult beverage selection!
WOD: Sep 17, 2019
Achieve heaviest possible HH(Sn)P + HH(Sn)HP + M/Sn
18:00 Partner WOD: ***I go you go***
6 Pull Ups, 5 Dips, 4 D/L, 3 P/C, 2 F/S, 1 S2OH