CrossFit Silicon Valley

"Cindy" or "Mary" sandwiched by #155 Clean and Jerks.

Remember when dancing at a club, especially when DJ Federico spins, you would get "Sandwiched" OR you would "Sandwich" someone whilst freaking on the dance floor?  Well, WODs "Cindy" and "Mary"  get sandwiched between 15 X #155 Clean Jerks.

WOD:

FOR TIME:

First, hit 15 x #155 Clean and Jerks

"Cindy"
Complete 20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete 10 rounds of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Then Finish with 15 x #155 Clean and Jerks

Post your choice of girls and rounds completed to comments.

Hill Run

Another great morning at the Los Gatos Hills.  The sprints and the uphill fireman's carry is definitely increasing everyone's work capacity.  Karen shows some heart as she sprints all out with a nice looking backpack!

WOD:

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

18 Minute Mainsite WOD

The mainsite WOD is fun to the fourth power.  The handstand push ups for 10 minutes reminds me of the 2009 Norcal qualifier WOD- as many muscle ups and #185 lb cleans in 10 minutes.  It is good to know we can kip.

WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Elite CrossFitters pound out more than 350 reps. Post reps to comments.

Super Muya WOD

Muya, Rog and I were messing around during downtime at the gym. Muya had a dream he was in a Super Mario Brother video game.  So, he devised a WOD that will prepare him and his "Muyio" avatar. It brought back some fond memories of saving Princess Toadstool.

WOD:

For time:

30 Box Jumps

30 Wall Ball

3 Rope ascents

200M Farmers carry #45/25 Dumbells

30 Plate Cleans

Post time to comments.

"Kelly"

Mark Kao should consider CrossFit Master's in a couple years.  He is one strong engineer who can lift the world like Ἄτλας!  Though not as old as the Greek hero, impressive nonetheless.

WOD:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

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CLICK ON BANNER TO ENTER THE CFSV ONLINE STORE

Aerobicize!

The morning class brought it back 80's style!  I tell you- the 80's are coming back in full force.  Peg your pants and bust out the "Vans Off the Wall" shoes!  You won't be the only member wearing that "Member's Only" zipper jacket.

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

THEN:  1 hour of AEROBICIZE!

Post total to comments.

***Aerobicize WILL NOT be offered as an ongoing class at CFSV.  The globogym up the street will most likely offer this type of class***  =D

80's Theme for Jenn Seward's BIRTHDAY!

Jenn S. is celebrating a B-day tomorrow and she wants the AM crew dressed up in 1980's fashion.

Ok... since you will all have a good 80's outfit - you do have to all participate in 1980’s Fitness and Aerobics Class before the WOD! Theme is "Dance Off the Inches" with Michaela Xavier Aerobic Instructor Level II!

Row/Thrusters

Thrusters keep improving guys! keep UP the good work. Understanding how to drop that hip back and down then bouncing right back up with a solid midline makes thrusters a walk in the park.

WOD:

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

Body Weight Pull ups and Dips

 

The Sunday class vibe is getting more and more electric!  Coach Larry seems to be doing a good job keeping everyone's form in check.  He may bring a stun gun and zap you if you round your back during deadlifts!

WOD: 

30-20-10

Pull ups/Dips

Post time to comments.