WOD: Feb 9, 2018

• Week 1: btn Press (from split) set a number*
  OH Lunge (from split) 2 ea leg, set a number*
• * end higher than previous week*
• Death by C&J (135/103) (115/83) (95/63)
  Min 1 = 1, 2 = 2, 3 = 3...goal to make it to min 12

WOD: Feb 8, 2018

• Week 1 B/P: 45/5, 55/5, 65/3, 75/3, 85/3
  straight sets, nothing sexy about this one
• E:45 (5 cycles) 3 HPS, 6 HRPU, 9 Jump Squats
  Rest 1:30, repeat 2 more times for total of 3 rds

PSA: Feb 7, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 7a & 5:30pm (max 8 athletes ea session)  We start at 7a & 5:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
• Level I: 2,000m C2 (M/8:10) (F/9:50)
  Level II: 2,000m C2 (M/7:30) (F/8:50)
  Level III: 5k (F/21:00) 6k (M/21:45)
  Level IV: 5k (F/20:00) 6k (M/20:00)

WOD: Feb 6, 2018

• Week 1: 2 Cl Pull + 2 P/C + 1 Cl = 1...45/3, 55/3, 65/3, 75/3, 85/3
  treat it as 3 x 2+2+1
• EMOM/8 = 1 S2OH, 2 Burpee, 2 Pull Up...2/4/4, 3/6/6, 4/8/8...8/16/16
  2:00 recovery
• AMMAP/8 = C2

WOD: Feb 5, 2018

• Week 1: 3 F/S + 1 Jerk = 1...45/3, 55/3, 65/3, 75/3, 85/3
  treat it as 3 x 3+1
• For Time: 1500m C2 Row, 100 DU, 5 Rounds of "Cindy"
  "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Squats
  (assisted pull ups will be supinated w/ elevated feet)

PSA: Feb 4, 2018

• We are headed into week 1 of 6. If you missed a session last week make it happen this week. All days will shift one so excuses. All lifts 1RM except B/P which is 3RM.
• Mon: 3 F/S + 1 Jerk = 1...45/3, 55/3, 65/3, 75/3, 85/3
  treat it as 3 x 3+1
• Tue: 2 Cl Pull + 2 P/C + 1 Cl = 1...45/3, 55/3, 65/3, 75/3, 85/3
  treat it as 3 x 2+2+1
• Thu: B/P...45/5, 55/5, 65/3, 75/3, 85/3
  straight sets, nothing sexy about this one
• Fri: btn Press (from split) based off 1RM Press & OH Lunge (2 ea leg), based off 1RM Jerk
• Sat: 3 pos Sn (hip - knee - floor = 1)...45/3, 55/3, 65/3, 75/3, 85/3
  treat it as 3 x 1

WOD: Feb 3, 2018

• btn Press (from split) based off 1RM Press
• OH Lunge (from split) 2 ea leg, based off 1RM Jerk

WOD: Feb 2, 2018

• 3RM: B/P
• Accy: Pendlay Row
  5x5, As much weight as you can pull without sacrificing form.
• Accy: 3x15 (ea) Face Pulls & Band Pull Aparts

WOD: Feb 1, 2018

• 1RM: 2 Cl Pull + 2 P/C + 1 Cl = 1
• Accy: SB Triple Threat: 3x8
• Accy: BB Hip Bridge: 3x8
   

PSA: Jan 31, 2018 Coach's Challenge

• There will be no physical challenge at the studio today.
• We place before you a social challenge. Find Coach Jill @ 6:00 pm @
  Campbell Brewing Co...200 E Campbell Ave...Campbell CA 95008
• Take a photo, check in, tag us on social media. Better yet, bring a spouse, friend, co-worker to meet some of your crazy fellow athletes.

WOD: Jan 30, 2018

• 1RM: 3 F/S + 1 Jerk = 1 (use Jerk as guideline for weight)
• Accy: Sotts Press
  8x3, As much weight as you can push without sacrificing form.
• Accy: Pendlay Row
  5x5, As much weight as you can pull without sacrificing form.

WOD: Jan 29, 2018

• 1RM: 3 pos Sn (hip - knee - floor = 1)
• Accy: 3/1/3 Tempo Snatch Grip RDL
  5x5, Start at 50%
• Accy: Pendlay Row
  5x5, As much weight as you can pull without sacrificing form.

PSA: Jan 28, 2018

• New strength cycle means new testing this week!!! :-)
  Mon: 3 pos Sn (hip - knee - floor = 1)
  Tue: 3 F/S + 1 Jerk = 1 (use Jerk as guideline for weight)
  Thu: 2 Cl Pull + 2 P/C + 1 Cl = 1
  Fri: 3RM B/P
  Sat: Press (from split) & OH Lunge (from split)

WOD: Jan 27, 2018

• week 3 D/L: 55/5, 65/5, 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10)
• E/1:15 cycle from (A) to (B) you'll do each 5x
  (A) 15/12 cal C2
  (B) 10 S2OH (95/63)