CrossfitWOD

Wed - Jul 01, 2015 : DANNY
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On-Ramp:
15min AMRAP
15 Box Jumps
10 Push Press
15 Pull-Ups

CrossFit:
"Danny"

20 minute AMRAP
30 Box Junps (24/20)
20 Push Press (115/105)
30 Pull-ups

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.

CrossFit+:
"Class WOD"

Tue - Jun 30, 2015 : Benchmark Wednesday come early!
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On-Ramp:
Clean tech
*Then*
30 C&J with light weight

CrossFit:
Find a 1RM Clean
*Then*
"Grace"

Mon - Jun 29, 2015 : Lets go!
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On-Ramp:
4 Round
10 KTE
15 Cal. Row
20 WB

CrossFit:
5 Rounds
15 TTB
20 Cal. Row
25 WB

CrossFit+:

Strength:
Take this week to recover from heavy lifting and focus on technique. We will start a new cycle next Monday.

Fri - Jun 26, 2015 : MU!!!!

On-Ramp:
20 Dips
20 Power Snatches
15 Dips
10 Power Snatches + OHS
10 Dips

CrossFit:
15 MU or 45 Dips
30 Power Snatches (115/75)
10 MU or 30 Dips
15 Squat Snatches (115/75)
5 MU or 15 Dips

CrossFit +:
3 Rounds
15 Power Snatches &75/55)
30 DU
1 min Max Row Between Rounds
-2min Rest between rounds
5min Rest
Max Wide Pull-Ups w/blue band
-Rest 3min
Max Under Hand Pull-Ups w/blue band

Thu - Jun 25, 2015 : Sort of a Goat Day?
Help

Alright boys and girls we are getting ready to roll out a new website in upcoming weeks and we need your help! We are looking for a few people to share their success stories since joining Hurricane. If you could possibly write up a short story stating how or why you got involved with Hurricane and why you love us so much haha we would greatly appreciate it. We would like also if possible to have a before and after picture. You can email me at CSpell111@gmail.com with your story. Thanks in advance!

On-Ramp:
Same as CF

CrossFit:
"GYMNASTICS STRENGTH WORK"

Bar Work
15:30:45s Holds with 1:1 Rest
-L-Hang
-Pull-Up Hold
-3x10 Kipping TTB Tech.

Ring Work
15:30:45s Holds with 1:1 Rest
-Ring Support
-Deep Ring Support
-Ring Row

HS Work
15:30:45s Holds with 1:1 Rest
-Headstand
-Wall Facing HS
-3x5 HSPU Tech.

Core Work
3x1min Hollow Body Holds
3x15 Gymnastics Crunches
3x1min Plank Hold
3x1min Side Bridges
*THEN*
Mobility

CrossFit +:
4x10-15 Kipping HSPU
-rest 90s Between sets
3x10 Ring Row
-rest 90s Between sets
3x12 Should Taps
-1min Rest between
5x2 Bar MU
-30s between
Max Wide Push-Ups
rest 2min
Max Diamond Push-Ups

Strength:
Snatch 60% 2x1 50% 3x1
Clean and Jerk 60% 2x1 50% 3x1

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