All posts by Doug Zakaras

4.1.16

By | Daily WOD | 2 Comments

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Chris getting ready for Open Workout 16.5 last week.

Happy Birthday Chris!

Workout of the Day

21 Thrusters (95/65)

21 Bar facing burpees

18 Thrusters (95/65)

18 Bar facing burpees

15 Thrusters (95/65)

15 Bar facing burpees

12 Thrusters (95/65)

12 Bar facing burpees

9 Thrusters (95/65)

9 Bar facing burpees

6 Thrusters (95/65)

6 Bar facing burpees

3 Thrusters (95/65)

3 Bar facing burpees

APRIL FOOLS!

The REAL Workout of the Day

2 Rounds:

Run 400m

30 Swings (53/35)

Run 400m

20 pull-ups

Comments: Where are you headed for Spring Break?

3.30.16

By | Daily WOD | No Comments

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Spark workout Wednesday! Come to class Wednesday to get the details and ask any questions about Spark!

Workout

Warm-up

5 minutes

Tabata:

Jump rope

Mountain Climber

Jumping Jack

Rest 2 minutes

Part 1

Assault bike or Row for cals:

3 minutes on 1 off, 4 minutes on(last :30 of each as hard as possible)

Rest 2 minutes

AMRAP 8 Minutes

8 DB or KB front squat (35/20) each hand

8 Right arm push press (35/20)

8 Left arm push press

24 Lateral plyo skier (3-45lb plates)

48 Double-unders / singles

Rest 2 minutes

Part 2

Row or Assault bike for cals:

3 minutes on 1 off, 4 minutes on (last :30 of each as hard as possible)

Rest 2 minutes

AMRAP 8 minutes

21 abmat sit-ups

15 DB step-ups (35/20) each hand (20″)

12 Swing (35/20)

9 Strict pull-up or Ring row

Comments: Bike or rower?

3.28.16

By | Daily WOD | 2 Comments

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Canice finishing 16.5. Great job!

Workout of the Day

5 Rounds

20 Wall ball (20/14)

15 Box Jump (24/20)

10 Toes to bar

Comments: The Open is over! Favorite moment?

3.28.16

By | Daily WOD | No Comments

Photo Jun 27, 6 09 36 PM

‘The Ranch’ in Aromas, CA. Site of a few CrossFit Games as well as the 16/5 announcement.

Workout of the Day

21-15-9

Deadlift (225/155)

Overehead Squat (135/95)

Comments: Thoughts on 16.5?

3.12.16 Weekend WOD

By | Daily WOD | One Comment

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Dreamboats.

Saturday 3/12 schedule:

7am: Open gym or Open WOD validation…no 8 or 9am class.

6:00pm: Open validation…arrive no earlier than 6:00pm.

Monday 3/14

10:30am Open gym validation

OPEN GYM Workout of the Day

3 Rounds

400m Run

20 Push-ups

20 Sit-ups

Comments: Any first bar muscle-ups today?

3.11.16

By | Daily WOD | One Comment

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Jon doing some snatching!

***OPEN WORKOUT @ 6PM FRIDAY***

 

 

Saturday 3/12 schedule:

7am: Open gym or Open WOD validation…no 8 or 9am class.

6:00pm: Open validation…arrive no earlier than 6:00pm.

Monday 3/14

10:30am Open gym validation

Workout of the Day

Back Squat

5-4-3-2-1

Post:

2 x 5 per leg DB Bulgarian split squat

2 x 25 banded good-morning

Comments: Does Doug know what the Open workouts are before they are posted?

3.10.16

By | Daily WOD | One Comment

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REMINDER

***REGULAR FRIDAY OPEN WORKOUT @ 6PM***

 

 

ON SATURDAY 3/12 YOUR ONLY OPTIONS FOR COMPLETING THE OPEN WORKOUT WILL BE:

7 AM open gym/ Open validation only

There will be no other morning classes on Saturday 3/12, only 7AM open gym or Open validation.

OR:

6:00 PM Open validation Saturday 3/12.

*Please arrive no earlier than 6:00pm!*

***REGULAR OPEN WORKOUT VALIDATION ON MONDAY 3/14 @ 10:30AM***

 

 

 

Workout of the Day

12 minutes to work the following complex:

1 Hang squat snatch

2 Overhead squat

Then:

12-9-6

Hang Squat Snatch (115/85)

Bar muscle-up

Comments: Will the bar muscle-up be in The Open?

3.9.16

By | Daily WOD | One Comment

Screen Shot 2016-03-08 at 2.48.04 PM

Props to our pregnant ladies for staying fit!

Workout of the Day

12 Rounds

20 seconds on, 10 seconds of:

Assault Bike

Rest 1 minute:

12 Rounds

20 seconds on, 10 seconds of:

Row

Rest 3 minutes:

4 Rounds

4 minutes on 2 minutes off:

15 Air Squats

10 Ring Row

5 one arm swings / arm (53/35)

10 Ring Push-up

15 Box Jump or Step-up (20″)

Rest 2 minutes:

1:00 Plank

Rest 1:00

:45 Plank

Rest :45

:30 Plank

**OPEN WORKOUT SATURDAY 3/12**

7 AM open gym/ Open validation only.

6:00 PM open validation on Saturday 3/12

*Please arrive no earlier than 6:00pm!*

3.8.16

By | Daily WOD | One Comment

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Looks like Eric is enjoying The Open.

Workout of the Day

5 Rounds

Run 400m

21 deadlift (185/125)

Comments: Best Open WOD ever? Will there be a repeat from previous years? Which one?