CrossFit SV

We are family. We've got brothers and sisters in cleans. We recognize STRONG is beautiful.

[CrossFit SV @CrossFitSV]

Meet Brandon Lawrence https://t.co/pbnWCbMfft

[CrossFit SV @CrossFitSV]

Check out these @Rad_Roller #recoverytools #mobility #foamroller #myofascialrelease brought in by Richard! THANK YOU RJ! @ CrossFit Silicon Valley https://t.co/2WZ2TUUeDM

[CrossFit SV @CrossFitSV]

#crossfitopen2020 #crossfit #fitness #crossfitgames #crossfitlife #gym #crossfitter #fit #wod #fitnessmotivation #workout #o #crossfitlove #motivation #girlswholift #crossfitters #weightlifting #fitnessgirl… https://t.co/kq8qKIGzLH

[Instagram @instagram]

Living that astro life with Shera 🌟: https://t.co/9HMV0oElSa

[CrossFit SV @CrossFitSV]

Post workout #vegas party! Come to the clubhouse after your #wod and blow a wad of play 💰#highstakeslifestyle 808westapartments @ CrossFit Silicon Valley https://t.co/oCcqASXipm

[CrossFit SV @CrossFitSV]

"Fish out of Water"

For time:

2K row or 1 mile run

then

10 Rounds

3 Power Cleans 155/105

6 Hand Release Push-ups

9 Air Squats

[CrossFit SV @CrossFitSV]

20 Burpees (slow and steady pace)

10 PVC pass throughs

5 Downdog to Updog

30 sec Right Side Lizard

30 sec Right Side Twisted Monkey

30 sec Right Side Ankle stretch

30 sec Left Side Lizard

30 sec Left Side... https://t.co/W7zbf2jOw0

[CrossFit SV @CrossFitSV]

Stamina Squats

Alt on the minute for 12 min

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

- Use 60% of 3RM Back Squat on both movements

[CrossFit SV @CrossFitSV]

4 Rounds for Time

5 Muscle Ups

Handstand Walk 100 ft (Bear Crawl an option)

2 rounds of 135/95 or 115/75 or 95/65

Power Clean

Front Squat

Push Press

Back Squat

Push Press

[CrossFit SV @CrossFitSV]

https://t.co/TCMees0ARX

[CrossFit SV @CrossFitSV]

10 Cal Bike

30 Sec Ring Hold

30 Sec Shoulder Taps

30 Sec Plank Around the World

30 Sec Wall Squats

30 Sec Bar Hang

30 Sec Bar Hang Hip Touches

30 Sec Mountain Climbers

Spend time to prep for the wod movements

[CrossFit SV @CrossFitSV]

Stretch Quads, IT band

[CrossFit SV @CrossFitSV]

Front Squats

5-3-2-1-1-1

Finisher

9-6-3

DB Manmakers

Pull Up + Strict Toe To Bar

[CrossFit SV @CrossFitSV]

2 mins Row

2 mins Bike

200 M Run

10x Goblet Squat pause 3 sec on the bottom

BTN Barbell Front Rack Elbow Up Stretch

10 Front Rack KB Reverse Lunge pause at the bottom

Ankle Stretch, Wrist Stretch, Hips, LATS

[CrossFit SV @CrossFitSV]

BBQ

[CrossFit SV @CrossFitSV]

Team of 2 (M/F)

Split Reps Evenly

800 M Run Together

70 Clean And Jerk weight options 75/55 95/65 135/95

2000 M Row Switch every 500 m

100 AB mat Sit Ups

40 Burpee Pull Up

200 M Plate Carry Alternate 45/25

[CrossFit SV @CrossFitSV]

400 M Run

Bear Crawl

Spider Walk

10 Toe Touches

10 Side Lunges

10 Push Ups

5 Burpee Broad Jump

[CrossFit SV @CrossFitSV]

Lat Stretch

https://t.co/zrlG8LTFe4

[CrossFit SV @CrossFitSV]

400 m Indian Run with Med Ball

Medician Ball Warm Up

https://t.co/Aytgn16Yr3

30-sec Toss Twist

30-sec Sit-ups

30-sec Seated Overhead Toss

30 sec Good Morning Toss

30 sec Standing Overhead... https://t.co/qQEM3LuFTZ

[CrossFit SV @CrossFitSV]

For Time:

150 Wall Balls

* Every 3 mins Run 400 m, scaled 200 m run

Goal 15 mins, 4 x runs

or

150 KB Swings 55/35

*every 3 mins 400 m Run