Daily WOD

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Workout of the Day for Friday 02/26/10

Complete as many repetitions in five minutes as you can of:
Clean and Overhead (155/95)

Reminds me of Denise

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Workout of the Day for Wednesday 02/24/10

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Nicole Carrol, CrossFit Director of Training, has been a source of inspiration for many people for a long time. If you know what gym that is in the picture and if you ever worked out there, post it in comments. I worked out there about 6 times – Kirill puked there and got a free shirt – great memories.

The Last of the Four

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Workout of the Day for Monday 02/22/10

For time:
15 Deadlift (225/135)
50 Pull-ups
12 Deadift (225/135)
40 Pull-ups
9 Deadlift (225/135)
30 Pull-ups
6 Deadlift (225/135)
20 Pull-ups
3 Deadlift (225/135)
10 Pull-ups

Level 1 – Scale Deadlift Weight, Banded Pull-up/Body Row sets shall be: 20, 15, 10, 5, 0
Level 2 – Scale Deadlift Weight, Banded Pull-up/Body Row sets shall be: 30, 25, 20, 15, 10
Level 3 – As Rx’d
Level 4 – Increase Deadlift Weight

If you work out at CrossFit VictriX, chances are you have worked out with Faith. She’s been to every class on the schedule. Faith epitomizes the CrossFit spirit with her Intensity, Drivenness, and Self-Discipline. She was part of the first 30-day Paleo challange ever done at CrossFit VictriX and out of about 7 people, she was the only one that completed the challenge! Thanks for representing CrossFit VictriX at the Sactown Throwdown.

CrossFit SAC Innagural WOD Sunday at 3 PM

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Workout of the Day for Saturday 02/13/10

“Nasty Girls”
3 rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Nasty Girls [wmv][mov] Nasty Guys [wmv]/[mov]

Stacey is an intense athlete with an extensive competive background. At the Sac Town Throwdown, she did 75 GHD Sit-ups in 135 seconds – THAT IS WAY OVER THE SPEED LIMIT!!

It’s WOD time at the newest CrossFit Gym in the Sacramento region – CrossFit SAC. Sunday 3:00 pm, let’s go check out Dave’s box and put some sweat on the floor!

4755 Auburn Boulevard, Sacramento, CA 95842

Air Force WOD and Thursday 6-7 am Class

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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
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


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!