Sunday, April 19

No Shirt, no shoes, no problems... Front squats and push-ups.

Front Squats 10-8-6-4-2-1
***Max reps push-ups after each set***





Shane 90/30-110/30-130/25-140/30-150/25

Nate 90/45-110/35-130/35-140/40-150/35-155/50

Jacob 140/55-160/40-180/50-200/45-200/45-210/51

Total: (20 Minute WOD)
Shane FS:30 PushU:140
Nate FS:31 PushU:245
Jacob FS:31 PushU:286

15 Minute Rest then...

Crossfit So-Cal Qualifier WOD

6 Rounds for time of:
30 Squats
10 CTB Pull-ups
5 Power Clean and Jerks (155lbs)

Jacob 11:23 Rx'd

Nate 7:22 (3 Rounds at 95lbs)

Saturday, April 18

"Welcome to Your Doom II"

For Time:
100 Reps Body Weight Deadlift
***Each time you break a set***
10 Burpees and 10 Knee's to Elbows

Jacob (180lbs)
10:06 Rx'd
60 Burpees and 60 KTE
35-15-15-15-10-10

Nate (140lbs)
11:03 Rx'd
60 Burpees and 60 KTE
25-25-15-15-11-9

Shane (130lbs)
19:06 Rx'd
80 Burpees and 80 KTE
25-15-11-12-10-9-9-9

3 Rounds for time of:
400m Run
21 KBS (2 Pood)
12 CTB Pull-ups



Evan 8:19 Rx'd

Friday, April 17

It's a rest day today, so rest and enjoy the video.



And remeber anything's bad when it's for time.

Thursday, April 16

Today was a "Hero" WOD and we had to step it up as hero's do.

Triple WOD Day, back squats, "Danny" and "Double Under Thunder".

Back Squats 10-8-6-4-2-1-1



"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Jacob 5 Rounds, +30,+20,+22

Nate 3 Rounds +30,+14 (95lbs)

Shane # Rounds +30,+7 (95lbs)







"Double Under Thunder"

3 Rounds of:
1 Minute Max Double Unders, 1 Minute Rest.

Jacob 50-50-52

Nate 50-52-56 (2 singels for a double)

Shane 38-30-36 (2 singels for a double)

Wednesday, April 15

Helen was on the HQ's list of things to do today and as always when Helen comes a knocking you got to answer the door. Nate, Stacey, Shane and myself all gave it a run...and a swing...and a pull, and this is what we got.

Helen

3 rounds for time of:
400m Run
21 KBS (1.5 pood)
12 Pull-ups

Shane 10:31 Rx'd

Stacey 10:50 (25lbs/Jumping Pull-ups)

Nate 7:59 Rx'd

Jacob 8:01 (2 pood/CTB Pull-ups)

***All runs 400m with a dead stop turn around at 200m mark***

Evan on the other hand decided to hammer out Nicole, running nearly 2.5 miles and as always doing CTB pull-ups.

Nicole

AMRAP in 20 minutes of:
400m Run
Max Pull-ups

Evan 8 Rounds +300m, 83 CTB Pull-ups

Tuesday, April 14

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Jacob 11:28 Rx'd

Evan 11:56 Rx'd

Shane 22:40 DL Rx'd. HPC & PJ at 95lbs


30 days until we're on the plane to Denver.

Monday, April 13

At CFSZ our idea of rest is Fight Gone Bad "Task Priority", and our idea of working out is playing video games, go figure. Silent Hill Homecoming awaits tonight. So I figured since I'm gonna be a slouch this evening I might as well hit it hard this morning. It also helps when you have Crossfit Games 8th place finisher Evan "EVQ" Von Qualen smashing the WOD before you making the main site video's performance seem tame at best. Hard is as hard does and today, well... today FGB was hard to say the least and so were we.

Task Priority FGB

3 Rounds of: (Each round followed by 1 minute rest.)

20 Wall Balls 20lb
20 SDHP 75lb
20 Box Jumps 20"
20 Push Press 75lb
20 Calories Row



Jacob

1. 2:46
2. 3:23
3. 4:09

Total: 10:18 Rx'd



Evan

1. 3:16
2. 3:55
3. 4:28

Total: 11:39 Rx'd

Nate and Shane worked out later in the morning, I don't know what Shane did but he did do something though.

Randy

75 Muscle Snatch (75lb) for time:

Nate 10:25