CrossFit Campbell

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: 5 mins of MobWod (athlete's choice)
Strength: 531 B/S
MetCon: compare 080111
21/15/9 OHS & push up w/ 100y shuttle run

CrossFit Campbell: Rest Day

Celebrating the 4th b-day w/ our lil man Aidan today.

CrossFit Campbell: Workout of the Day

   Today will be a surprise tbd when y'all show up at 9:00. Yeah, I'm making it up on the fly once I see how many of you show. Will post it to site later. A couple of newbies will be here as well to get a start determining their 531 #'s. Please intro yourselves and welcome them to the family.
   Fight Gone Bad (as a team relay) Each station will have to obtain a count of 25 prior to the next station proceeding. We will rotate stations so you hit everything.

1. Wall-ball: 20/12 pound ball, 10/9 ft target. (Reps)
2. Sumo deadlift high-pull: 75/45 pounds (Reps)
3. Box Jump: 24"/18" box (Reps)
4. Push-press: 75/45 pounds (Reps)
5. Row: calories (Calories)

   We had two 4 person teams and one 5 person team. JJ showed up after team selections and performed a legit FGB after the team relay. Karlene & Justin participated in the relay and then stuck around to establish a few of their 531 #'s. Way to go!!!

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: Prowler
Strength: 531 PP/PJ
Assistance: 4x40y chute sprint, 3x5 F/S, 3x20 GHD Sit Up

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: Tire Flip
Strength: 531 OHS
Assistance: 3x10 Tire Flips, 2x100' Farmer's Walk, 2x100' Prowler

CrossFit Campbell: Rest Day

   During these strength focused weeks, be aware of the #'s posted & what you choose to use. If we post 3 sets of 5 of something, use your 531 sheets to determine load. I suggest starting w/ heaviest warm up, and ending around heaviest week 2 working set. 5 should be a challenge! If we post "to failure", pick a harder version and go to failure (not 'til you're bored).
   We're gonna do another team style WOD on Sat from 9a-10a. Hope the turn out is better than this past week. Many thanks to those of you that did show up.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: P/C
Strength: 531 M/P
Assistance: 3x5 P/C, 3x5 DL, 3 x failure Dips

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: GHR
Strength: 531 B/S
Assistance: 3x5 Barbell Row, 3x5 GHR, 3 x failure Chins

CrossFit Campbell: Rest Day

   Oct 30th in SF...I hear Tony B is a phenomenal speaker/instructor offering one hell of a seminar. I've never attended one myself (yet), but know a few people who have.

CrossFit Campbell: Workout of the Day

   Today we are having a guest friendly Team WOD. I'm posting this in anticipation of a decent turn out, not sure just how many of you will be here though (so this WOD may be tweaked a lil when y'all get here at 9:00am).

Warm UP: see white board

Team WOD: C2 will always have one team member rowing while...
a team relay of 25: Box Jumps, Wall Ball, KBS, Pull Ups, Ab Mat...and then to finish
Team MB relay of 400y (you all run together passing MB back & forth) burpee penalty if ball hits ground

   Every team member must perform every exercise, including the rower. We will be scoring time, and max distance traveled on C2