CrossFit Silicon Valley

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.

New Shirt Available at the Online Store!

BE A CERTIFIED BEAST!

 

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.

Weighted Pull Ups / Dips

WOD:

5 Rounds

3 reps Max load weighted pull ups

Rest between sets as needed.

3 reps Max load weighted dips

Post loads to comments.

Overhead Squats

WOD:

Overhead Squats 3-3-3-3-3

Post loads to comments.

***NOTICE!***  We are sprinting and lifting dumbells at the Los Gatos Trail tomorrow.

We are meeting at 8AM LOS GATOS COFFEE ROASTING CO.

Row/Overhead Squat

Larry starts the SV pull up challenge with 49 Pull-ups!

3 Rounds for time:

500M Row

15 Body Weight Overhead Squat

Post time to comments.