Back squat
5-5-5-3-3-3 rest 1 minute between sets on this lift it isn’t increasing loading but the same weight for the 3 sets of 5 and then the 3 sets of 3. Please record these in your folder for future refernce.

8 minute amrap
7 wallballs (20/14)
7 burpees
7 situps

20 thrusters (75/55)
20 power cleans (75/55)
20 overhead squats (75/55)
20 power snatch (75/55)
run 200 meters
50 burpees
50 wallballs (20/14)

http://blog.beyondthewhiteboard.com/2010/11/02/the-10-most-popular-crossfit-workouts/

4 rounds
15 sumo-deadlift high pulls (95/65)
17 knees to elbows
32 double unders (3:1)

Don’t forget to hop on Facebook and let me know what your bringing to the bbq. The boards will be up soon and we will get your goals for the month written up.

push jerk

2-2-2-2-2-2-2

21 push jerks (135/95)
42 pistols
15 push jerks
30 pistols
9 push jerks
18 pistols

I put the sign up sheet for the BBQ on Facebook. Please let me know if your coming and what you are thinking of bringing.

run 1 mile
then
3 rounds
30 kettlebell swings (70/53)
15 burpee/box overs (24/20)

May 1st we will be bring in our goals for the whiteboard. I want: strength goal, skill goal, nutrition goal. At the end of the month we will re-test, my advice pick something you have to reach for but is attainable with hardwork. See you guys tomorrow!!

Every 30 seconds for 6 minutes 1 squat clean to 1 hang squat clean Heavy as possible

10 minute AMRAP
10 pullups
15 hang power snatch (75/55)
20 pushups

I got the new whiteboards so on Tuesday bring your goals to write on them. They are going to be a 1 month goals. I want: strength goal, nutrition goal, and a skill goal. We will review them regularly throughout the month to make sure your on target.

20 wallballs (20/14)
40 pullups
20 wallballs
40 box jumps (24/20)
20 wallballs
40 pushups
20 wallballs
40 kettlebell swing (70/53)
20 wallballs

Don’t forget about the Cinco De Mayo BBQ coming up from 12-4pm.

4 rounds
8 handstand pushups
15 toes to bar
run 400 meters

We are starting the strength class this Sunday at 10am. It will be just weight lifting and some other ancillary work like low back extensions and etc. Looking at next week on Wednesday at 4:30pm as well.

back squat pause for 3 seconds at the bottom of each squat
5 sets of 3 rest 60 seconds between each set

then
10 thrusters (135/95)
50 double unders (2:1)
8 thrusters (135/95)
40 double unders
6 thrusters (135/95)
30 double unders
4 thrusters
20 double
2 thrusters
10 double unders

Fun stuff coming soon:
Cinco De Mayo BBQ 12-4pm at San Ramon Central Park
June 1st Blackhawk grill Happy Hour at 3pm then Danville Bowling
June 16th Rookie Rumble (local throwdown for newbies)

More to come in the future I hope to see you guys for the Cinco De Mayo BBQ kids allowed!!

3 rounds
run 600 meters
25 burpees
25 pullups

Level 2
run 600
25 burpees
25 band pullups

Level 1
2 rounds
run 600
12 burpees
12 pullups