CrossFit Vacaville - Forging Elite Fitness in Solano County

Deadlifts or Squat Cleans

Kelsey — Fri, 18 May 2012 00:50:34 +0000

Today’s Strength W.O.D
Deadlifts or Squat Cleans
5-5-3-3-1-1

Today’s Optional W.O.D
50-40-30-20-10 Double Unders
10-20-30-40-50 Lateral Jumps

“Hollbrook”

Kelsey — Thu, 17 May 2012 00:48:28 +0000

Today’s W.O.D
“Hollbrook”
5 Thrusters
10 Pull-ups
100m Sprint
* Rest 1 min. between each round

Front Squats & Push Press

Kelsey — Wed, 16 May 2012 00:46:40 +0000

Today’s Strength W.O.D

Front Squats
Shoulder Press
5-5-3-3-1-1

Today’s Optional W.O.D

Amrap 5 Min.
Row (max calories)

* Rest 1 Min.

Amrap 5 min.
Sit-ups

Run/Burpees/Jumping Squats

Kelsey — Tue, 15 May 2012 01:48:55 +0000

Today’s W.O.D
Run 400m
10 Burpees
15 Jumping Squats
Run 200m
20 Burpees
30 Jumping Squats
Run 100m
40 Burpees
60 Jumping Squats

“Fashion” Friday

Kelsey — Sat, 12 May 2012 01:41:26 +0000

Gym Closed EARLY…3 Year Anniversary Party starts @ 5pm!

Today’s W.O.D
AMRAP 15 Min.
20 Mountain Climbers
10 KB Swings
100m Sprint

“Totally 80′s” Wednesday

Kelsey — Sat, 12 May 2012 01:41:12 +0000

Today’s W.O.D
1 Round
100 Wall Ball
50 Pull-ups
100 Sit-ups

Deadlifts/Squat Cleans

Kelsey — Fri, 11 May 2012 01:35:56 +0000

Today’s Strength W.O.D
Deadlifts 5-5-3-3-1-1

Squat Cleans 5-5-3-3-1-1

Optional W.O.D
3 Rounds
15 Dips
50 Double Unders

Front Squats/Push Press

Kelsey — Thu, 10 May 2012 01:37:57 +0000

Today’s Strength W.O.D

Front Squats 5-5-3-3-1-1
&
Push Press 5-5-3-3-1-1

Optional W.O.D
AMRAP 10 Min.
250m Row
100Ft. Broad Jump

F. Walk/KB Step-ups/Goblet Squats/Push-ups/K to E/Run

Kelsey — Tue, 08 May 2012 00:46:26 +0000

Today’s W.O.D
400m Farmers Walk
40 Step-ups (with kettlebells)
30 Goblet Squats
20 Push-up
10 Knees to elbows
Run 400m

Cinco de mayo & Guest day

Kelsey — Sat, 05 May 2012 17:51:25 +0000

Partner W.O.D
Run 400m together
Complete the following reps together (1 works, 1 rests)
100 Push-ups
200 Sit-ups
100 Squats
Run 400m together

Winners! Brody & Sean