Friday 10/25/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up J-curl Goodmorning Butt walks Weightlifting If doing 20.3 feel free to do before strength Deadlift PR- 5 x 1 x 90%, 1 x max x 80% Positions- Tempo DL (C-I-E-I) (1-2-4-2)- 6 x 4 Horizontal push Single arm DB bench press- 2 x 14ea, …

Continue reading

Thursday 10/24/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon A or B (choose 1) Metcon (Time) A) 10rds: 15 cal row 3 burpee box jump (24/20″) 10 KB swing (USA, 28/20) 3 burpee box jump Metcon (Time) B) 2 rds: 1100m Whitman run 40 AbMat sit-ups 20 shoot throughs Weightlifting …

Continue reading

Sunday 10/20/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Weightlifting Back Squat PR- Work to a double with a 3 sec pause in 8 sets * recommended warm up- 1 x 8 no pause, 1 x 6 pause, 2 x 4 (pause, 1 x 3 (pause), doubles Positions- tempo back squat (E-I-C-I) (4-3-1-1)- 6 …

Continue reading

Saturday 10/19/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Barbell prep Weightlifting Thruster + midline OR SNATCH OR makeup (SUMO, PP, OHS, FS, DL) Thruster PR- Work to a single in 8 sets Positions- 2DB thruster- 1 x 20, 1 x 16, 1 x 12, 1 x 8 Midline Ab wheel- 2 x …

Continue reading

Friday 10/18/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon A or B (choose 1) Metcon (AMRAP – Rounds and Reps) A) CF Open 20.2 Metcon (Time) B) 200m walking lunge 20 SHSPU (ground) 1000m row 40 ring row 800m run *Mod angle on rings and depth on SHSPU as needed …

Continue reading

Thursday 10/17/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Band hip prep Weightlifting Front Squat PR- Work to a double in 8 sets *recommended warm up 1 x 8, 2 x 6, 2 x 3, doubles Positions- Work to triple with pause (3 sec) Upper pull Straddle rope pull-up w/ top hold (5 …

Continue reading

Friday 10/11/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Banded ankle dorsi flexion supine split Metcon CF open 20.1 You are more than welcome to do open workout 20.1 if you are not doing on Fri evening or Sun Right after warm up Otherwise normal class Weightlifting Back Squat PR- 3 x 2 …

Continue reading

Thursday 10/10/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up Bar prep Weightlifting Thruster + midline OR Snatch OR Make up strength- PP, FS, Sumo DL Thruster PR- heavy triple in 6 sets Positions- Cluster- 5 x 4 w/ 3 sec pause OH on each rep (each rep reset on ground) Midline Complex- :30 …

Continue reading

Friday 10/4/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up J-curl Good morning Weightlifting Deadlift PR- 4 x 2 x 85%, 1 x 7 x 75% Positions- Deadlift w/ reset- 3 x 5, 3 x 3 *Take your time and focus on your positions on setup and throughout lift Horizontal push Banded tempo bench …

Continue reading

Thursday 10/3/19

CrossFit Walnut Creek – Concord – CrossFit View Public Whiteboard Warm-up WOD prep Metcon A or B (choose 1) Metcon (Time) A) 30m OH walking lunge 40 plate snatch 15 burpee box jump (24/20″) 90 sec rest then, 550m row sprint *15min cap *Log time for triplet here (log row in next one) Metcon (Time) …

Continue reading