All Posts By

Doug Zakaras

Daily WOD

4.1.16

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?
Doug Zakaras
March 31, 2016
Daily WOD

3.31.16

Bacon doing 16.5! Workout of the Day Bench Press 5-5-5-5-5 Superset with Bent over barbell row 5-5-5-5-5 Comments: Anyone get some spring skiing in?
Doug Zakaras
March 30, 2016
Daily WOD

3.30.16

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?
Doug Zakaras
March 29, 2016
Daily WOD

3.28.16

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?
Doug Zakaras
March 28, 2016
Daily WOD

3.28.16

'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?
Doug Zakaras
March 27, 2016
Daily WOD

3.12.16 Weekend WOD

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?
Doug Zakaras
March 11, 2016
Daily WOD

3.11.16

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?
Doug Zakaras
March 10, 2016
Daily WOD

3.10.16

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?
Doug Zakaras
March 9, 2016
Daily WOD

3.9.16

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!*
Doug Zakaras
March 8, 2016
Daily WOD

3.8.16

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?
Doug Zakaras
March 7, 2016