Air Force WOD and Thursday 6-7 am Class

Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 02/18/10

One Time Only, This Thursday there will be a class from 6-7 AM

From the MidWestern Sectional
“THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Kelsey stepped-up at the last minute when Patrick had to skip the throwdown due to an injury. Solid work Kelsy!

Thank You Team VictriX

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 02/17/10

Deadlifts
3-3-3

Then,
3 rounds
10 Squat Snatch Left (45/25)
10 Squat Snatch Right (45/25)
10 Knees to Elbows

Dumbell Snatch tri-panel [wmv]

Here they are, Team VictriX. Nice job Kelsey, Faith, Stacey, and Geoff. You guys rocked it at the first ever Sactown Throwdown hosted by CrossFit East Sacramento. Now it’s time to get ready for the 2010 CrossFit Games Sectional Competition March 27 and 28 in San Jose. There is no doubt, all 4 of you will do well!

Sactown Throwdown!

Justin Workout of the Day 1 Comment

Workout of the Day for Friday 02/12/10

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Melissa’s First Hand Rip at CrossFit VictriX

Remember:
No classes on Saturday because we are at CrossFit East Sacramento for the Sactown Throwdown team competition. Stacey, Faith, Kelsey, and Geoff are representing the V.
No classes on Monday 02/15/10
No 9 AM class on Tuesday 02/16/10

Here are the WODs for the Throwdown:

WOD #1
12 Minute Time Limit-
3 Rep Max Thruster
Max Set Double Unders

Watch on Video: Sac-Town Throwdown WOD 1

WOD #2
3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest
:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest

Watch on Video: Sac-Town Throwdown WOD 2

Please Provide a Caption #2

Justin Workout of the Day 4 Comments

Workout of the Day for Thursday 02/11/10

“Lynne”
Five rounds for maximum repetitions:
Bodyweight Bench Press
Pull-ups

Not for time! Rest as needed to get maximum repititons completed.

Please provide a caption in comments.

Remember:
No classes on Saturday because we are at CrossFit East Sacramento for the Sactown Throwdown team competition. Stacey, Faith, Patrick, and Geoff are representing the V.
No classes on Monday 02/15/10
No 9 AM class on Tuesday 02/16/10
CrossFit SAC Grand Opening WOD and Open House on Sunday 02/21/10 at 3 pm – see Crossfitsac.com for details.
Body Fat Testing on 03/01/10 – $25 register on white board.
VictriX Member’s Dinner 6:30 PM on Thursday 03/11/10 – RSVP to justin@crossfitvictrix.com  
2010 CrossFit Games Nor-Cal Sectionals in San Jose on March 27 and 28.

More Intensity

Justin Workout of the Day 2 Comments

Workout of the Day for Wednesday 02/10/10

21-15-9
Box Jump (24″/20″)
Sumo Deadlift High Pull (75/45)
Kettlebell Swing (53/35)

**Remember:
No classes on Saturday because we are at CrossFit East Sacramento for the Sactown Throwdown team competition. Stacey, Faith, Patrick, and Geoff are representing the V.
No classes on Monday 02/15/10
No morning classes on Tuesday 02/16/10
CrossFit SAC Grand Opening WOD and Open House on Sunday 02/21/10 at 3 pm
Body Fat Testing on 03/01/10 – register on white board
Member Dinner 2nd week of March
2010 CrossFit Games Nor-Cal Sectionals in San Jose on March 27 and 28

Face the Facts

Justin Workout of the Day 0 Comments

 Workout of the Day for Friday 02/05/10

Three rounds for time:
12 Muscle-ups
75 squats

Fridays are athlete’s choice. Work on skills, oly lifting, gymnastics progressions, time trials, or make-up a workout you missed (like the 100 Burpies for time).

Team 1630 – Another day, another WOD in the logbook.