12/10/2016

Posted by Coach Brian on December 9, 2016
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Category: CrossFit Daily Workout
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 is survived by wife Jenni and daughter Jojiye (text originally posted on www.crossfit.com) “Partner Danny”* Complete as many rounds in 20 minutes as you can of: 24/20 inch Box Jump, 30 reps 115/75 pound Push Press, 20 reps 30 Pull-ups *Partners will

12/9/2016

Posted by Coach Brian on December 8, 2016
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Category: CrossFit Daily Workout
For time: 1,000 meter row 20 Deadlifts, 275/185# 30 Handstand Push-ups 40 Burpees 50 Lunges (alternating) 60 Double-unders 70 KBS, 16/12kg 80 Sit-ups *30-min cap Fitness -Row: 500 meters -DLs: 135/95# -HSPUs: Inverted or other mod -Burpee: Squat thrust -DUs: 2x singles -KBS: 12kg or less (Russian only)

12/8/2016

Posted by Coach Brian on December 7, 2016
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Category: CrossFit Daily Workout
50-40-30-20-10 reps for time of: Wall ball shots, 20/14# Push-ups Fitness -Reps: 25-20-15-10-5 reps -WB: 14/10#, 9′ target -PUs: knees

12/7/2016

Posted by Coach Brian on December 6, 2016
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Category: CrossFit Daily Workout
A. Accumulate THREE minutes of a plank hold — record how long your were able to hold first attempt. B. 21-18-15-12-9-6-3 reps for time of: Toes-to-Bar Shoulder press, 95/65# Fitness T2B: Knee raises SP: 65/45#

12/6/2016

Posted by Coach Brian on December 5, 2016
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Category: CrossFit Daily Workout
18-minute AMRAP of: 2 Power Cleans, 185/125# 8 Pull-ups 16 Sit-ups Fitness PC: 135/95# PUs: Ring rows / jumping