Today's WOD:
At your local track:
Five sets, each for time, of:
200 Meter Sprint
Rest 2 minutes

Three sets, each for time, of:
400 Meter Sprint
Rest 3 minutes

Two sets, each for time, of:
800 Meter Sprint
Rest 5 minutes

Regional Week - Class Schedule:
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed!
Sunday, June 1st: CLOSED - Watch Day 3 of the NorCal Regional live feed!
Monday, June 2nd: CLOSED -  We will provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:

BEACH WORKOUT - in soft sand

Six rounds for time of:

Sprint 25 yards out

Sprint 25 yards back

25 Burpees in the sand

Bear Crawl 25 yards out

Walking Lunge 25 yards back

Rest 2-3 minutes (or preferably, tag your partner and rest while they run through the whole round)

Regional Week - Class Schedule:
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! 
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed!
Sunday, June 1st: CLOSED - Watch Day 3 of the NorCal Regional live feed!
Monday, June 2nd: CLOSED -  We will provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15)

B. Take 15 minutes to today’s 1-RM Split Jerk.

C. 4 sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Kettlebell Swings (70/53 lb) x Max Reps
Rest 3 minutes

Regional Week - Class Schedule:
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time – slow and perfect:
Air Squats with Mini-Band Around Knees x 10 reps
Bird Dogs x 10 reps per side

B. Five sets of:
Back Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-3 minutes

C. Five sets for times of:
Row 350 Meters
15 Burpee Box Jump-Overs (24/20")
Rest 2 minutes

Regional Week - Class Schedule:
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
A. Three sets, not for time, of:
Roll to Candlestick x 6-8 reps
Double-Unders x 30-40 reps

B. Six sets of:
Clean x 1.1.1 @ 80-90%
(rest 10 seconds between singles)
Rest 2 minutes between sets

C. Five rounds for time of:
Run 400 Meters
10 Hang Squat Clean (155/105 lbs)

Regional Week - Class Schedule:
Tuesday, May 27th: Normal Class Schedule
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
Scheduling Reminder: We will be following a Holiday Schedule today in honor of Memorial Day. 
A. Two sets, not for time, of:
Banded Monster Walks x 10 steps fwd/10 steps bkwd
Banded Lateral Walks x 10 steps in each direction
Banded Squats x 10 reps @ 3211

B. "Murph"
For time:
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile

8:30am class (CLOSED): Jorge, Wayne, Mark, Bob Kinzie, Danny, Kirrily, Josh K, Nick Lee, Orion, Leslie, Julie, Joy Kinzie, Kaitlin, Kellie, Shelley, Joanna, Anela, Charlotte, and Phoebe

10:00am class (CLOSED): Adam G, Aaron, Ryan S, Jose, Jon, Felix, Kyle, Alicia, Brie, Kate, Jade, Linzy, Janet, Syd, Lai Lai, Peggy, Sarah, Dusti, Marsha, and Dusti

11:30am class: Ken K, Chad H, Harmony, and Kathleen

Class Schedule for next week!

Hey gang! Just wanted to remind you of our modified Class Schedule for next week. Your two teams will be leaving for San Jose on Tuesday, so we have awesome substitute coaches in the line-up for the week. We will be closed on Friday, Saturday, and that following Monday, but all other days will have normal class schedules. You can watch all the live action of the NorCal Regionals on the CrossFit Games website.

Monday, May 26th: "Memorial Day Murph" (Holiday Schedule: 8:30am, 10am, and 11:30am classes)
Tuesday, May 27th: Normal Class Schedule
Wednesday, May 28th: Normal Class Schedule
Thursday, May 29th: Normal Class Schedule
Friday, May 30th: CLOSED - Watch live feed of the NorCal Regional! We will also provide you with a fun outdoor workout to do.
Saturday, May 31st: CLOSED - Watch Day 2 of the NorCal Regional live feed! We will also provide you with a fun outdoor workout to do.
Sunday, June 1st: CLOSED
Monday, June 2nd: CLOSED -  We will also provide you with a fun outdoor workout to do.
Tuesday, June 3rd: Normal Class Schedule

Today's WOD:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, May 26th in honor of Memorial Day. Please make sure you signed up for a class we will be doing "Murph".
A. Three sets, not for time, of:
Toes to Bar x 10 reps
Weighted GHD Hip Extension x 8 reps @ 2012
Supine Ring Row x 10 reps @ 2111

B. In teams of 2, complete 3 rounds for time of:
Run 800 Meters
30 Thrusters (95/65 lbs)
30 Pull-Ups

Partners must begin the run together and may only start the Thrustsers when both partners have completed the run. You may partition the Thrusters and Pull-ups however you like.

Today's WOD:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, May 26th in honor of Memorial Day. Please make sure you signed up for a class we will be doing "Murph".
A. Three sets, not for time – slow and perfect:
Air Squats with Slingshot or Mini-Band Around Knees x 10-15 reps
Bird Dogs x 10 reps per side

B. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

C. Five sets for times of:
Row 300 Meters
20 Kettlebell Swings (53/35 lb)
40 Double-Unders
Rest 3 minutes

These should be sprint sets. Don’t hold back.

Today's WOD:
A. Three sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm

B. Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C. Three sets of:
Row 500 meters
Rest 2 minutes

Aim to keep both efforts within 3 seconds of each other.

Today's WOD:
A. Two sets, not for time, of:
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B. Four sets of:
Back Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C. For time:
50 Chest-to-Bar Pull-Ups
75 Kettlebell Swings (53/35 lb)
100 Double-Unders

Today's WOD:

A. Three sets, not for time, of:

Front-Rack Mobilization x 60 seconds

Banded Clam Shells x 10 reps per side @ 1011

B. Every 90 seconds for 15 minutes (10 sets):

Hang Clean (mid-thigh) + Clean (below the knee)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Select load by feel, and build as you go over the course of the 10 sets.

C. Three sets for times of:

10 Power Cleans (205/135 lb)

20 Wall Ball Shots (30/20 lb)

Rest 3 minutes

Scale the loads as needed. These should be difficult efforts, but they shouldn’t take more than 3 minutes to complete. Select a weight that you can perform safely and still stay under 3 minutes for each set.

Today's WOD:
A. Three sets, not for time, of:
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
Squat Snatch Press x 5 reps @ 2113

B. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

C. Every minute, on the minute, for 16 minutes (8 sets):
Even Minutes – 95/65 lb Thruster x 10 reps
Odd Minutes – Muscle-Ups x 2-5 reps OR Chest to Bar Pull-ups 6-12 reps

Today's WOD:
A. Three sets, not for time, of:
L-Sit x 30 seconds
Double-Unders x 40-50 reps
Dumbbell Snatch x 6-8 reps each arm
(choose an appropriate load based on your abilities)

B. In teams of 2, complete the following for time (partners must alternate every 250 meters and every 5 reps):
Row 2000 meters
50 Overhead Squats (165/110 lbs)
100 Toes-to-Bar
50 Overhead Squats (165/110 lbs)
Row 2000 meters

Today's WOD:
A. Three sets, not for time – slow and perfect:
Air Squats with Mini-Band Around Knees for resistance x 10-12 reps
PVC Shoulder Dislocates x 10 pass throughs
Box Shoulder Stretch x 30 seconds

B. Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C. Five sets for times of:
4 Squat Cleans (205/135 lbs)
8 Burpee Box Jump-Overs (24″/20″)
16 Kettlebell Swings (70/53 lb)
Rest 3 minutes

Today's WOD:
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed

Keep the loads light here, work on perfect mechanics.

B. Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

C. Five sets for max reps of:
45 seconds of Strict Handstand Push-Ups OR Hand-Release Push-ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Row (for Cals)
Rest 15 seconds

Today's WOD:
A. Two sets, not for time, of:
Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm

B. Four sets of:
Back Squat x 5-6 reps @ 41X1
Rest 3 minutes

41X1: 4 seconds down, 1 second at the bottom, EXPLODE to the top, then take a second to reset. This always works better with someone counting for you!

C. For time:
Row 1000 Meters
135/95 lbs Hang Power Cleans x 30 reps
30/20 lbs Wall Ball Shots x 50 reps

Today's WOD:
A. Two sets, not for time, of:
Front-Rack Mobilization x 60 seconds
K-Star’s Keg Drill Overhead Stretch x 60 seconds
Squat Snatch Press x 5 reps @ 2113

B. Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

C. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – 20 Double-Unders + Deadlift x 8 reps (275/185 lbs)
Minute 2 – Chest-to-Bar Pull-Ups x 10-15 reps
Minute 3 – 10-12 GHD Sit-Ups OR 15-20 Ab-mat Sit-ups

Today's WOD:
A. Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Chest-to-Bar Pull-Ups x 10-12 reps OR Muscle-ups x 2-6 unbroken reps

B. Six sets of:
Clean & Jerk x 1.1.1.1.1
(rest 2-5 seconds between singles – looking for quick drop-n-go sets, working to cycle heavy-ish loads for 5 reps)
Rest 2 minutes between sets.

C. Three sets for max reps of:
30 seconds of Burpees
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds
90 seconds of Rowing for Calories
Rest 90 seconds

Today's WOD:
A. In teams of three, complete as many rounds as possible in 12 minutes of:
Burpees x 6 reps
Kettlebell Swings (70/53 lb) x 9 reps

Rest EXACTLY 2-minutes, then . . .

B. In teams of three, complete as many rounds as possible in 12 minutes of:
DB Thrusters (55/35 lb) x 6 reps
Box Jumps (24/20) x 9 reps

Rest EXACTLY 2-minutes, then . . .

C. In teams of three, complete for time:
Run 2400 Meters (in 200m legs)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.

Today's WOD:
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets

B. "2014 Individual Regional Event 7"
For time:
64 Pull-ups
8 Overhead Squats (205/135 lbs)

Time cap: 10-minutes

Today's WOD:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

(Perform all sets between 75-95% of your 1-RM.)

B. For times:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

See October 17, 2012.

Today's WOD:
A. Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)

B. "HALF OF 2014 Individual Regional Event 6"
For time:
50 Cals on Rower
50 Box Jump Overs (24/20")
50 Deadlifts (180/120 lb)
50 Wall Balls (20/14 to 10 ft)
50 Ring Dips

Time cap: 20-minutes

Today's WOD:
A. Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

B. "2014 Individual Regional Event 4"
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups or Hand-Release Push-ups
Front Squat (195/125 lbs)
Burpees over the Bar (lateral is fine)

Time cap: 20-minutes

Today's WOD:
A. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 2 minutes

B. "2014 Individual Regional Event 1"
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

If you don't have Pistols, sub Air Squats.
If you don't have Muscle-ups, sub 21 Chest to Bar or Pull-ups (per round).

Time cap: 20-minutes