• WOD
  • About
  • Contact
Workout of the Day

Danny

4/30/2014

0 Comments

 
Picture
DANNY
20 Minute AMRAP
30 Box Jumps 24/20
20 Push Press 115/75
30 Pull-Ups

I believe this will be our first Hero WOD at CF-BCSO.  Let's give it our best effort.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel was a 9 year veteran of the Oakland Police Department. Daniel is survived by wife Jenni and daughter Jojiye.

0 Comments

WOD for Tuesday 20140429

4/29/2014

0 Comments

 
Picture
Strength
Dead-lifts
3-3-3-3-3
-then-
4 rounds for time
10 Alternating Pistols
15 Ring Dips
20 V-Ups
30 Double-Unders


0 Comments

Workout for Monday April 28, 2014

4/28/2014

0 Comments

 
Strength
5 x 5 Overhead Squat

-then-

15 minute AMRAP
15 Snatches 75/55
15 Bar Facing Burpees

0 Comments

Workouts for Week of 4/21 - 4/25

4/21/2014

0 Comments

 
Hey gang, I will be attending out-of-state training for the entire week.  This necessitates me programming the week ahead of time and setting up automatic posting of the WODs.  Please refer to the CrossFit BCSO Facebook page to see the workouts.  They will post at 12:05am each morning
0 Comments

WOD for Friday April 18, 2014

4/18/2014

0 Comments

 
20140418-1  |  Friday Fifteens
15 Minute AMRAP of:
15 Push-ups
15 Sit-ups
-then-
Finish with one 15.....hundred meter run (weather permitting)
0 Comments

WOD for Thursday April 17, 2014

4/17/2014

0 Comments

 
20140417-1
7 Minute AMRAP of:
Thrusters 3-6-9-12...
Burpees 3-6-9-12...
*3 thrusters, 3 burpees, then 6 thrusters, 6 burpees, continue to progress by 3 for the 7 minutes.  Score = total reps
0 Comments

WOD for Wednesday April 16, 2014

4/16/2014

0 Comments

 
20140416-1
15 Minute AMRAP of:
10 Bent-over rows (135/95)
10 Shoulder press (95/65)
10 Goblet lunges (70/55)
0 Comments

WOD for Tuesday April 15, 2014

4/15/2014

0 Comments

 
20140415-1
For time:
50-40-30-20-10 Wall-balls (20/14)
15-12-9-6-3 Deadlifts (275/155)
-then-
100 Double-unders or 300 singles
0 Comments

WOD for Monday April 14, 2014

4/14/2014

0 Comments

 
20140414-1
12 Minute AMRAP of:
4 Handstand push-ups
8 Power snatch (115/75)
16 Sit-ups
-then-
10-10-10 Close grip bench press
0 Comments

WOD for Friday April 11, 2014

4/11/2014

0 Comments

 
Picture
EMOM (Every Minute On the Minute)
When the clock starts, do one burpee.
When the clock hits 1 minute, do two burpees.
When the clock hits 2 minutes, do three burpees.
Continue adding one burpee each minute until you cannot complete your next cycle of burpees within the minute.  When you fail to complete a set of burpees, finish up with 100 double unders or 300 singles.

0 Comments
<<Previous

    Author

    CrossFit BCSO

    Archives

    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014

    Categories

    All
    Back Squats
    BCSO
    Benchmark WOD
    Bench Press
    Burpees
    Cleans
    CrossFit
    Deadlifts
    Double Unders
    Double-unders
    Front Squats
    GHDs
    Girl WOD
    Handstand Pushups
    Hero WOD
    Lunges
    Overhead Squats
    Pull Ups
    Pull-ups
    Ring Dips
    Rowing
    Snatches
    Thrusters
    Toes-to-Bar

    RSS Feed

Powered by Create your own unique website with customizable templates.