May 2015 - Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

Month: May 2015

Jody’s Deployment WOD

Workout of the Day Jody Wyans Farewell WOD 1000m Row 75 Sit-ups 50 Slam Ball 35 Kettlebell Swings 20 Push Press Advanced Workout 53/35 105/75

Deadlifts/Box Jumps/Push-ups

Strength Back squat 10-5-3-1-1-1-3-5-10 reps Workout of the Day 5 Rounds 5 Deadlifts 10 Box Jumps 15 Push-ups Alternate Workout 100ft. Sled push 1-10 reps of: Stone to Shoulder Box Jump Overs 100Ft. Sled Push

Happy Belated Birthday Alma!!

Alma’s B-day Workout Partner WOD – Split between partners (one works/one rests) Buy in – 41 calorie Row 2 Rounds 41 KB Snatch 41 Goblet Squats 41 Pull-ups 41 Wall Ball 41 Burpees Cash out – 800m Run (both partners) Advanced Workout 3 Rounds

Hang Power Cleans/Double Unders

Strength Deadlift 10-5-3-1-1-1-3-5-10 reps Workout of the Day AMRAP 10 min. Max rep Hang Power Cleans Each time you break, perform 50 double-unders (250 singles) Score = total HPCs Alternate Workout 3 rounds for time — 200M sandbag carry 10 tire flips 20 ghd situps

Memorial Day!

GYM WILL ONLY BE OPEN AT 9AM FOR A TEAM WOD , NO OPEN GYM IT WILL ALSO BE THE IN-HOUSE PARTNER COMPETITION KICK-OFF AND TEAMS WILL BE ANNOUNCED!

Ranking WOD

Last day to sign-up for competition and complete ranking WOD!!! Workout of the Day Partner Competition Ranking WOD PART A 10 min. time cap –1 Rep Max Deadlift Score – 1RM weight/Bodyweight = % bodyweight 3 min. rest PART B AMRAP 8 min. Run 800m Max (calorie) Row Score- Total calories rowed 3 min. rest …

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OHS/Box Jumps/Situps

Strength Push Press 10-5-3-1-1-1-3-5-10 reps Workout of the Day For Time. 2-4-6-8-10 reps of: Overhead Squats 4-8-12-16-20 reps of: Box Jumps Finisher: 100 Situps Alternate Workout 3 Rounds (9 min. total) 1 min. of each Slam ball (for max reps) Plank hold GHD Situps (for max reps)

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