SATURDAY 12/31

*active stretching

*warm up 3 sets w/ 1min rest
-200 jump rope
-400m run

*20min amrap
-10 box jumps
-10 lunge jumps
-10 walking lunges
-10 burpees

FRIDAY 12/30

*active stretching

*3 rds for warm up
-20 BW squats
-10 push ups
-5 burpees

*5 rds for time
-10 power clean
-10 KB swings
-10 squat jump jacks
-200m run

*pull up practice

WEDNESDAY 12/28

*active stretching

*5 sets w/ 1mon rest
-200 m row sprints

*5rds
-20 ring knees to elbows
-15 knees to elbows
-10 bent knees sit ups
-5 GHD sit ups

TUESDAY 12/27

*active stretching

*1 mile run

*5 rds for time
-10 dead lifts
-10 back ex.

*tabata wall balls
-accumulate to 100reps

MONDAY 12/26

*active stretching

*10mins jump rope

*2-2-2-2-2-2-2 reps FR SQ

*3x unbroken amrap pull ups

Merry Christmas

Happy holidays and enjoy family and friends around you

SATURDAY 12/24

*active stretching

*3x15 reps GHD sit ups

*3rds for time
-6 Turkish get ups
-50 jump rope

*team workout 3x
-200m sprint
-10 BW squats
-5 push ups

FRIDAY 12/23

*active stretching

*3x 500m row w/ 1min rest

*5rds
-5 pull ups
-5 dips
-10 wall balls

*3 rds for time
-20 step ups w/ weight
-100m run w/ weight

Thursday 12/22

Yoga today :D

WEDNESDAY 12/21

*active stretching

*5x3 reps heavy clean to overhead

*tabata burpees

TUESDAY 12/20

*active stretching

*5 mins jump rope

*7rds for time
-200m run
-10 push ups
-20 vent knee sit ups
-30 BW squats

*3 sets
-1 min ISO abs plank
-30 sec. side ISO abs R/L

MONDAY 12/19

*active stretching w/ ladder

*5 sets
-250m row
-amrap wall balls

*21-15-9 reps for time
-dead lift 135lbs.
-box jumps

SATURDAY 12/17

*active stretching

*1 mile run

*5x amrap chin ups

*5rds team workout
-10 KB swings
-burpee broad jumps

FRIDAY 12/16

*active stretching

*10 mind jump rope

*7 rds for time
-10 clean squats 95lbs.
-20 pull ups
-30 box jumps

WEDNESDAY 12/14

*active stretching

*5x1 rep max back squat

*5x3 rep shoulder press
-HSPU amrap

*sprints

TUESDAY 12/13

*active stretching

*1 mile run

*core work 5x10 reps
-side ISO dips
-GHD sit ups
-leg raises

* pull up practice

MONDAY 12/12

*active stretching

*5 rds for time
-400m run
-10 burpee box jumps
-10 sumo high dead lift pulls
-10 thrusters

SATURDAY 12/10

*active stretching

*for time
1 mile run
-50 pull ups
-50 push ups
-50 straight leg sit ups
-50 BW squat
1 mile run

FRIDAY 12/9

*active stretching

*50 SQ jump jacks

*5rds for time
-20 box jumps
-15 push press
-10 knees to elbows
-5 HSPU

WEDNESDAY 12/7

*active stretching

*10mins jump rope

*7rds for time
-20 wall balls
-20 bent knees sit ups
-20 burpees

TUESDAY 12/6

*active stretching

*1000m row

*3x bear crawl w/ dumbells
-walking lunges

*core work 5x30sec.
-seated twist
-scissor kicks
-leg raises
-super man back ex.

*side ISO dips

MONDAY 12/5

*active stretching

*thruster 1-1-1-1-1-1-1 reps

*AMRAP 20mins
-15 pull ups
-15 crossfit push ups
-15 KB swings
-200m run

SATURDAY 12/3

*active stretching

*3 sets 1000m row for time

*5x ring knees to elbows in plank hold
-10
-1min ISO abs

FRIDAY 12/2

*active stretching

*1 rep max dead lift

*3sets
-10 GHD sit ups
-10 back extensions
-300 jump rope

WEDNESDAY 11/30

*active stretching

*tabata
-pull ups
-push ups
-bent knee sit ups
-BW squats

*5x1 rep max strict shoulder press

TUESDAY 11/29

*active stretching

*clean squat practice

*5 rds for time
-5 clean squats
-10 walking lunges each leg w/ weight
-15 KB swings
-200m run

*pull up practice

MONDAY 11/28

*active stretching w/ ladder

*1 mile run

*FGB 1min max effort each exercise 3rds
-wall ball
-sumo high dead lift pull
-box jump
-push press
-row for cals
-1 min rest

Christmas sale

Alright guys, PR Fitness is having a Christmas sale for new members for the first month.

-5 days a week is $150 going for $100 for the month
-3 days a week is $100 going for $75 for the month

Get them for your loved ones and friends for Christmas, or even for yourself.

Message me to inquire: Petern11321@gmail.com
Sale ends Dec. 31st

SATURDAY 11/26

*active stretching

*5sets 10reps ring push ups

*3x 3 way complex
6reps each

*5x 200m sprints

FRIDAY 11/25

*active stretching

*5 rds for time
-10 dead lifts 185/135 lbs.
-100 jump rope

*3x yoke rack pushes
-20 lunge jumps

WEDNESDAY 11/23

*active stretching

*1 mile run for time

*5x3 rep heavy max bench

*core work tabata
-mountain climbers
-scissor kicks

TUESDAY 11/22

*active stretching

*5x3 reps FR SQ

*10x liners

MONDAY 11/21

*active stretching

*for time 1-2-3-4-5-6-7-8-9-10
-box jumps
-wall balls
200m run

*10 mins jump rope
-every min 3 burpees

SATURDAY 11/19

*active stretching

*5x10 reps ring pull ups

*3x10
-GHD sit ups
-GHD back ex.

FRIDAY 11/18

*active stretching

*5rds for time
-10 HSPU
-100 jump rope

*400m walking lunges

WEDNESDAY 11/16

*active stretching

*5 sets 400m sprints

*for time
-5 burpees
-15 knees to elbows
-10 burpees
-10 knees to elbows
-15 burpees
-5 knees to elbows

TUESDAY 11/15

*active stretching

*5 rds for time
-400m run
-5 each side Turkish get ups

*core work

MONDAY 11/14

*active stretching

*warm-up
Reps 10-9-8-7-6-5-4-3-2-1
-Push ups
-pull ups

-AMRAP box jumps in 10mins

-diet/meal plans

SATURDAY 11/12

*active stretching w/jogging

*10rds for time
-10 wall balls
-10 kettle bell swings

*tabata burpee challenge

FRIDAY 11/11

*active stretching

*5x3 reps bear complex
-power clean
-front SQ
-push press
-back SQ
-push press

*Nicole for time
AMRAP in 20mins
-400m run
-max rep pull ups

WEDNESDAY 11/9

*active stretching w/agility ladder

*10 mins jump rope

*OHSQ practice

*OHSQ 5x5 reps

Dinner

Steak and broccoli

TUESDAY 11/8

*active stretching w/ ladder

*5rds
-10 pull ups
-10 ring dips

*for time
-row 300m
-20 push press
-row 300m
-15 push press
-row 300m
-10 push press
-row 300m
-5 push press

MONDAY 11/7

*active stretching w/ ladder

*1 mile run

*20min amrap
-10 thrusters
-20 kb swings
-40 jump rope

SATURDAY 11/5

*active stretching w/ agility ladder

*clean squat practice

*team workout
-wall ball
-row for cal
-burpees
-run 200m

FRIDAY 11/4

*active stretching

*4sets
-500m row
-200 jump rope

*5x10 each leg box step ups w/ weight

THURSDAY 11/3

*active stretching

*tabata 8rds of 20sec. on and 10sec. rest
-lunge jumps

*10x10 squat jumps w/ 100ft sprint

WEDNESDAY 11/2

*active stretching

*3rds
-40 push ups
-30 back extensions on the ground
-20 high knee jumps

*3sets
-10 straight leg sit ups
-20 scissor kicks
-10 leg raises/hips to the sky
-90sec. ISO abs plank
-45sec. Side ISO abs each side

2 min rest in between sets

TUESDAY 11/1

*active stretching

*modified Annie
100-80-60-40-20
-Jump rope
50-40-30-20-10
-bent knee sit ups

*5rds for time
-run 200m
-5 knees to elbows
-10 burpees
-20 walking lunges

MONDAY 10/31

*active stretching

*5sets
-10 kb swings
-amrap box jumps in 1min

*core work
-hanging bent knees
30sec. on and 30sec. rest

SATURDAY 10/29

*active stretching w/ agility ladder and jogs

*3rds warm up
-10 push ups
-10 bent knee sit ups
-10 BW

*3x20 kb swings

*pull up practice

FRIDAY 10/28

*active stretching

*10mins jump rope

*3x5 reps back squat heavy

*death by wall ball
-every 30sec. go up 1rep
1.2.3. Etc....

WEDNESDAY 10/26

*active stretching

*3x10 reps
-GHD sit ups

*20 min AMRAP for time
-5 handstand push ups
-10 ring dips
-15 box jumps
-20 burpees

TUESDAY 10/25

*active stretching

*1 mile run

*Fran 21-15-9
-thrusters
-pull ups

-handstand push-up practice

MONDAY 10/24

*active stretching

*10 mins jump rope warm up

*tabata
-box jumps
-burpees

*core work
-ISO abs
-seated twist
-box hip thrust

SATURDAY 10/22

*active stretching w/ agility ladder

*push up warm-up

*push jerk practice

*5x3 rep jerk

FRIDAY 10/21

*active stretching w/ agility ladder

*row 1000m warm-up

*team accumulation
-clean squats
-burpees

Lunch :)

Chicken green beans and broccoli stir fry

WEDNESDAY 10/19

*active stretching w/ agility ladder

*warm up 3x
-5 pull ups
-5 push ups
-5 bent knee sit ups
-5 BW squats

*for time
1 mile run
3 rounds
-10 knees to elbows
-20 reverse pulls
-30 back extensions
- finish with a mile run

TUESDAY 10/18

*active stretching

*5x10 pull up practice

*21-15-9 reps
-Dead lift
-ring dips

*10x drive way sprints
-jog back

MONDAY 10/17

*active stretching

*thrusters and clean practice

*5x3 max rep thrusters

*yoke rack push
5x

SATURDAY 10/15

*active stretching

*jerk practice

*10x 200m sprints
-1min rest

FRIDAY 10/14

*active stretching w/ agility ladder

*1 mile run

*med ball clean practice

*fight gone bad
3 rds Max reps in 1 min
-wall balls
-sumo high dl pull
-box jumps
-push press
-row for cals
-1 min rest

WEDNESDAY 10/11

*active stretching w/ ladder

*warm-up 3rds
-10 push-ups
-20 straight leg sits ups
-30 dips

*max 1 rep dead lift
5x1

TUESDAY 10/11

*active stretching

*10 mins jump rope

*5 rds 1min max reps
-kb swings
-box jumps
-burpees
-1min rest

MONDAY 10/10

*active stretching

*1 mile run
-50 burpees
-1 mile run

SUNDAY 10/9

This workout is for those of you that were at Mexican night and want to work off the good food,

*active stretching

*10rds
-5 push-ups
-10 straight leg sit ups
-10 per leg lunge jumps

*stretch

Mexican nite hosted by Enrique :)

SATURDAY 10/8

*active stretching

*10x
-200m row sprint
-200m sprint

*3rds
-20 push ups
-10 each side, side hip raises

FRIDAY 10/7

*active stretching

*1 mile run

*power clean practice

*5rds
-5 power cleans
-10 handstand push-ups

*stretch/ foam roll

WEDNESDAY 10/5

*active stretching w/ agility ladder

*20min amrap
-5 each leg box step up with weight
-run 1 circle

*core work

TUESDAY 10/4

*active stretching

*10 rds of 1 min
-5 clean squats
-5 wall balls
-10 jump rope
Whatever time is left is your rest time

*10mins sprints and jogs

Address to new gym

7007 realm drive. Unit B5
San Jose, ca. 95119

MONDAY 10/3

*active stretching

*5 mins jump rope

*5x 30sec
-burpee broad jumps
30sec rest

*3x
-30 sec. knees to elbows
-1mon ISO abs

SATURDAY 10/1

*active stretching

*bar bell complex warm-up

*amrap in 15 mins
-5 dead lifts
-50 homo rope
-run 200 yrds

FRIDAY 9/30

*active stretching

*1 mile run

*Fight Gone Bad
1 min each movement
-wall balls
-sumo high dead lift pulls
-box jumps
-push press
-row for cal
-1 min rest

WEDNESDAY 9/28

*active stretching

*10 rds 1 min max effort
-5 burpees and max dips w/ what time is left
-1 min rest

* ladder sprints

MONDAY 9/26

*active stretching

*1 mile run

*5 rds, 1 min each movement
-rowing
-kettle bell swings
-toe touches/ side to side
-wall balls

SATURDAY 9/24

*active stretching

*1 mile run

*15 amrap
-5 thrusters
-50 jump rope
-run 100m

Breakfast: 4 scrabbled eggs with only 1 egg yoke, Avacado, tomatoes, and salsa on wheat tortillas

FRIDAY 9/23

*active stretching

*4 rds for time
-20 bent knee sit-ups
-20 lunge jumps
-800m run

*4-2-1 count push-ups
3x10 reps

Dinner

WEDNESDAY 9/21

*active stretching

*10 mins jump rope

*4 rds for time
-5 bent over rows
-10 push press
-run 500m

MONDAY 9/19

*active stretching

*1 mile run

*15 min amrap
-5 kb swings
-10 air squats
-20 jump rope

* foam roller and stretch

SATURDAY 9/17

*active stretching

*10x basketball court liners

*core workout
5x 20 reps each
-knees to elbows
-toe touches with feet locked out straight up
-ISO abs 1 min
-side ISO abs 30 sec each side

Friday 9/16

Srry guys for the late post

*active stretching

*1 mile run
-50 burpees
1 mile run

Breakfast

Homemade omlette w/ cheese, Avacado, and fresh home made salsa :D

WEDNESDAY 9/14

*active stretching

*1 mile run

*5rds for time
-10 burpee box jumps
-40 jump rope
-30 walking lunge w/ weight overhead

MONDAY 9/12

*active stretching w/ agility ladder

*21-15-9 reps for time
-wall ball
-handstand push ups

*10x
-high knee jumps
-squats jumps

SATURDAY 9/10

*active stretching

*tabata
-push ups
-straight leg sit ups
-bw squats

*2x 2mins jump rope
-1 min ISO abs
-30 sec side ISO

*tabata sprints

PR Fitness dinner

Friday 9/9

*active stretching

*2x 1mile run for time
-4min rest

*core work
-straight leg sit ups
-toe touches
-bicycle crunch

-ISO abs

WEDNESDAY 9/7

*active stretching

*med ball clean practice

*5rds for time
-30 med ball clean squats (each round goes down by 5reps)
-20 box jumps
-100 yard run
-10 burpees (each round go up by 5reps)
-run 100 yards

Lunch

Greek salad at myth

SATURDAY 9/3

*active stretching

*5 sets
-10 strick press
-20 sec handstand hold

*core work
3rds-30sec
-bent knee sit ups
-bicycle crunch
-scissors kicks
-toe touches
-rest

FRIDAY 9/2

*active stretching

*1 mile run

*5 row sprint 250m
-ISO abs 1min

*3 sets
-5x shoulder press

WEDNESDAY 8/31

*active stretching

*10 min amrap
-partner workout
-wall balls
-1 burpee, sprint, 1 burpee

*yoke rack push
-jumping jack active rest

*3 sets
-burpee/sprints

MONDAY 8/29

*active stretching

*1 mile run

*5 rds for time
-50ft walking lunge w/ weight overhead
-50ft sprint
-10 burpees
-50ft sprint

SATURDAY 8/27

*active stretching

*warm-up
5rds
-10 bw squats
-10 push ups
-10 bent knee sit ups

*dead lift practice
-1 rep max dead lift

FRIDAY 8/26

*active stretching

*10 min jump rope

*thruster practice

*3 sets
-1min max thrusters
-sprint 100m

WEDNESDAY 8/24

*active stretching

*1/2 mile run

*circuit workout
-kettle bell
-box jumps
-bent knee sit ups
-5 push ups/ rest
-sprint

*row sprints
-30sec
-Rest

MONDAY 8/22

*active stretching

*1 mile run

*5rds for time
-10 box jumps
-15 kettle bell swings
-50 jump rope

*1 mile cool down run

FRIDAY 8/19

*active stretching

*1 mile run

*clean practice

*team workout for time
-100 power Cleans
-100 Burpees

WEDNESDAY 8/17

*active stretching w/ agility ladder

*5rds
-10 crossfit push ups
-sprint 30ft
-10 crossfit push ups
-sprint 30ft

*core exercise
-mountain climbers
-scissors kicks
-running in places
-high knees

MONDAY 8/15

*active stretching w/ agility ladder

*3rds
-10 kettle bell swings
-20 bent knee sit ups

*Turkish get up practice

*5rds
-10 Turkish get ups
-run 200m

SATURDAY 8/13

*active stretching

*med ball squat throw w/ burpee in a circle

*dow practice
-clean
-clean squat
-overhead squat

FRIDAY 8/12

*active stretching w/ agility ladder

*1 mile run

*wall ball practice

*Karen (150 wall balls for time)

WEDNESDAY 8/10

*active stretching

*warm-up 5rds
-50 jump rope
-50m sprint

*sprint workout (finish as fast as you can for time)
5sets
-10 dumb bell push press
-burpees broad jumps
-5 handstand push ups

MONDAY 8/8

*active stretching

*1/2 mile run

*dead lift practice

*3rds
-5 dead lifts
-400m run

SATURDAY 8/6

*active stretching

*1 mile run

*3 sets
-500m row
-amrap kettle bell swings

*1/2 mile run

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FRIDAY 8/5

*active stretching

*5 mins jump rope

*clean squat w/med ball practice

*3rds for time
-clean squat w/ med ball
-Burpee jump
-run 400m

Reps to be determined

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lunch

Peppered turkey with Avacado on wheat

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WEDNESDAY 8/3

*active stretching

*1 mile run

*team workout 3 rounds
-20 box jumps
-20 seated twist w/10lb ball
-20 walking lunges w/ weight

Each team member starts at a different exercise and cannot move on until everyone in their team has finished

*1/2 mile cool down run

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dinner

New York steak with green beans, substituted the mash potatoes for more green beans

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MONDAY 8/1

*active stretching

*chipper workout
-row 10 cals
-20 wall balls
-10 toe touches
-20 box jumps
-10 sumo high pull dead lift w/ kettle bell
-20 burpees
-10 dumbell push press

Part A: 3 mins finish as mush as possible
Rest 2 mins
Part B: 6 mins finish as much as possible
Rest 2 mins
Part C: finish the whole chipper

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2011 crossfit games

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SATURDAY 7/30

*active stretching

*joint warm-up

*3rds for time
-1 mile run
-20 push ups
-20 dips
-10 Burpee broad jumps

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FRIDAY 7/29

*active stretching

*10mins as many rounds as possible
-5 push ups
-5 straight leg sit ups
-5 body weight squats
-5 squat jump jacks

*3 rounds for time
-20 jumping jacks
-2x length bear crawl of the gym
-40 scissor kicks
-5 lunges each leg

*stretch

P.S. if you feel like you cannot complete both workouts within an hour with the active stretching then scale your reps down so u can do so.

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WEDNESDAY 7/27

*active stretching

* for time
100 push ups
1 mile run
100 bent knee sit ups
1/2 mile run
100 body weight squat
1 mile run

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MONDAY 7/25

*active stretching w/ agility ladder

*1 mile run

*10 rds 2min w/ 1mon rest
-30 jump rope and amrap Burpee box jumps

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SATURDAY 7/22

*active stretching

*half a mile run

*7rds
-60 jump rope
-5 burpees
-50m med ball throws

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FRIDAY 7/22

*active stretching w/ agility ladder

*5mins squat jump jacks

*10x sprints 30sec rest

*core work
-bent knee sit ups
-side crunch
-toe touches
-ISO plank
-side ISO R&L

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WEDNESDAY 7/20

*active stretching w/agility ladder

*warm-up
5mins squat jump jacks

*team workout
amrap 20mins
-Row for cal
-burpees
-dips

*stretching/foam roll

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MONDAY 7/18

*active stretching

*1 mile run

5 rounds for time
-15 wall balls
-100 jump rope

*1 mile run right after workout

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PR Fitness BBQ

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SATURDAY 7/16

*active stretching

*1mile run

*body weight squat holds
-technique and form

*partner bent knee med ball throws
-100reps total

*partner Burpee broad jumps
10x

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FRIDAY 7/15

*active stretching

*10mins jump rope

*5rds
-Walking lunges w/ weight
-10 box jumps
-50 knees to elbows

*stretching/foam roll

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WEDNESDAY 7/13

*active stretching/joint warm-up

*row 2k meters

*AMRAP 15 mins teams
-AMRAP kettlebell swings
-5 push ups
-run 100m

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MONDAY 7/11

*active stretching
*joint warm-up

*tabata
8rds 20sec on and 10sec off
-push ups
-sit ups
-body weight squats
-reverse pull

*foam roll/stretching and technique work

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sorry guys

I apologize for not posting up a workout for Saturday guys. Been in a seminar all weekend. I'll be on it this week :)

Thanks
Peter

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FRIDAY 7/8

*active stretching

*1 mile run

*5 rounds
-500m row
-10 walking lunges w/ weight overhead

*3 way dumb bell shoulder complex

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WEDNESDAY 7/6

*active stretching

*1 mile run

*WOD for time
-25 burpees
-10 box jumps
-20 burpees
-20 box jumps
-15 burpees
-30 box jumps
-10 burpees
-40 box jumps
-5 burpees
-50 box jumps

*stretching

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Happy 4th of July

Have a great 4th of July everybody and be safe

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SATURDAY 7/2

*active stretching

*1 mile run

*WOD modified filthy fifty
Instead of 50 reps, 25reps of each
-box jumps
-reverse pulls
-kettle bell swings
-walking lunges
-knees to elbows
-push press
-back ex.
-wall balls
-burpees
-jump rope

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FRIDAY 7/1

Reminder, today is the last day of morning bootcamp for session 2, please sign up for session 3 and it starts on Wednesday the 6th of July, Monday is a holiday and there will be no bootcamp.

*active stretching

*1 mile run

*med ball clean squat practice

*WOD 5rds for time
-10 med ball clean squats
-100 jump rope

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WEDNESDAY 6/29

*active stretching and joint warm up

*warm-up 3rds
-3 push ups
-3 bent knee sit ups
-3 air squats
-3 burpees

*WOD
-50 push ups
-150m run
-50 bent knee sit ups
-150m run
-50 air squats
-150m run
-50 burpees
-150m run
For time

*core work

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40lb log to hike with :D

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my tahoe trip

Here are a few pics from my tahoe trip

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MONDAY 6/27

*active stretching w/ agility ladder

*WOD 3rds for time
-5 wall balls
-5 kettle bell swings
-20 jump rope
-800m run

*core work

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SUNDAY 6/26

sorry for the late post guys

*active stretching

*WOD
-run 1 mile
-20 burpees
-run half a mile

*core work 5rds
-10 bent knee sit ups
-10 bicycle crunches
-10 side crunches each side

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FRIDAY 6/24

*active stretching

*warm-up 3rds
-5 push ups
-10 bent knee sit ups
-15 air squats

*WOD 3rds
-500m row
-50 jump rope
-25 burpees

If you don't have a rower, run 500m (its a little more than a quarter mile)
If you don't have a jump rope then do 25 squat jump jacks

*cool down half mile run

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WEDNESDAY 6/22

*active stretching

*1 mile run

*warm-up
3 way dumbell complex

*5rds for time
-5x kettle bell swings
-10x walking lunge w/ 25lb/10lb plate overhead
-15x dumbell curl press

*core work

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MONDAY 6/20

*active stretching

*warm-up half mile run

*FGB (fight gone bad)
1min max effort each station 3rds
-wall balls
-sumo high pull dead lift
-box jumps
-push press
-row for cal.
-1min rest

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SATURDAY 6/18

*active stretching

*1 mile run

*max back squat 1rep

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FRIDAY 6/17

*active stretching

*1 mile run

*Turkish get-up practice

Stretching

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WEDNESDAY 6/15

*active stretching

*warm up
5mins jump rope

*10x liners
30sec rest

*med ball throws 10x
-forward
-backwards

*AMRAP 5mins
bear crawl

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dinner time

Grilled chicken with 2 sunny side up eggs
Side of green beans
Home made roasted peanuts

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MONDAY 6/13

*active stretching w/ agility ladder

*warm-up
3rds
-5 push ups
-10 bent knee sit ups
-15 air squats
-20 jump ropes

*5 sets
-50 ft walking lunge w/ med ball overhead

*2x
-1 mile run for time
3min rest

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SATURDAY 6/11

*active stretching

*WOD
Reps 21-15-9
-box jumps
-kettle bell swings

*600 jump rope

*cool down mile run or stretch

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FRIDAY 6/10

*active stretching

*pyramid WOD
reps 5-10-15-20-15-10-5
-burpees w/ 200m run after each set of reps

*core work
30 secs each movement
-bicycle crunches
-scissor kicks
-bent knee sit ups
-ISO abs

Rest between sets 1min then take 15secs off each round down to 15sec rest

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WEDNESDAY 6/8

*active stretching

*WOD
-accumulate 150 wall balls
-w/ a 250m row every 2mins

*mile cool down run

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MONDAY 6/6

*active stretching

*warm-up
-10mins jump rope

*3x 800 meter springs
2min rest in between springs

*AMRAP in 6mins
-10 air squats
-20ft walking lunges
-10 air squats

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SUNDAY 6/5

Hey guys, sorry I didn't post up a workout for Saturday, I was so busy with competitions, but here's one:

*active stretching

*pyramid WOD
-50-40-30-20-10reps push ups
-10-20-30-40-50reps air squats
Switch back and forth between movements

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FRIDAY 6/3

*active stretching

*warm-up
3rds
20 jumping jacks
20 lunges in place

*WOD
-1 mile run
-50 bent knee sit ups
-50 back extensions (supermans)
-50 burpees
-1 mile run
For time
-

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crossfit workout competition

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crossfit sectional workouts

Thought I would share some the videos of my workouts for competitions

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WEDNESDAY 6/1

*active stretching

*1 mile run

*tabata WOD
-air squats
-push ups
-straight leg sit ups
-ring reverse pulls

*10min AMRAP
-20 jump ropes
-10 burpees

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MONDAY 5/30

Happy memorial day

*active stretching

*1mile run

*reps 21-15-9
-modified handstand push-up
-push ups

*ISO abs
-3x1 min 30 sec rest

SATURDAY 5/29

*active stretching

*warm up
5 rds
-10 push ups
-10 air squats

*WOD
5rds
-10 burpees
-200 meter run (half of a quarter mile)

FRIDAY 5/27

*active stretching w/ agility ladder

*3 mile run for time

*core work

*3 rds
10 squat jump jacks
10 leg raises

ACTIVE STRETCHING

Here is the order of stretches you do for active stretching:

Straight leg kicks
Knee pull to chest
Open up the hips
Glute stretch
Walking hamstring grab
Lunge stretch
Abductor stretch (each side)
Walking on your heels, toes pointed up and straight
Ankle flips, toes pointing to the sky
Jump and clap under your knee
Jump and touch the side of your foot, driving your leg sideways
Slide and glide, opening up your chest (each side)
Carioca (each side) rotation in the hips

Doing butt kickers back after each stretch

WEDNESDAY 5/25

*active stretching w/ agility ladder

*WARM UP
-5mins of jump rope

*Power clean to over head w/ dumbells practice
*TEAM WOD (2 in a group)
-100 total power clean to over head w/dumbells

in the team WOD of power cleans to over head, you do as many power cleans possible then you switch to your team mate, doing a total of 50 power cleans each.

*TEAM WOD (2 in a group)
-100 total med ball thruster throws

in the team WOD of thruster throws, you squat and throw the med ball to your team mate back and forth totalling up to 100reps

*AMRAP (as many rounds as possible) in 3 mins
-burpee's

*Stretch

MONDAY 5/23

hope you guys had a great weekend

*active stretching w/ agility ladder
-joint warm up

*WOD (workout of the day)
-1 mile run
-50 push ups
-50 bent knee sit ups
-50 dips
-50 body weight squats
-1 mile run
for time

*stretch

SATURDAY 5/21

Sorry for the late post, you can do this workout Sunday if you would like.

*active stretching

*WOD reps 21-15-9
Squat jump jacks
Burpee's

Immediately after WOD
ISO abs for 1mins
Side ISO abs 1min each side
Repeat 3 times with 3min rest between sets

FRIDAY 5/20

*active stretching

*1 mile run

*WOD
5rds
-10 wall balls
-50 jump ropes

*core work
-scissor kicks
-seated twist

THURSDAY 5/19

REST DAY!!!

WEDNESDAY 5/18

*active stretching with agility ladder

*Warm-up
3rds
-10 squat jump jacks
-10 leg raises

*WOD
5rds
-250m Sprint row
-400m run

*Stretch and foam roll

crossfit regional competitions @ santa clara fair grounds, June 3rd-5th

Hey guys,

I would like to invite you guys to the Crossfit Games Regional competitions on June 3rd-5th. I will be competing with the top 60 athletes from northern California. Great atmosphere for people who like to watch workouts not of this world and be surrounded by people into being fit just like you.

Hope to see you guys there

Thank you,
Peter

MONDAY 5/16

-active stretching

-1 mile run

-completion WOD (Workout Of the Day)
50 ring reverse pulls
50 box jumps
50 dumb bell thrusters
500 jump ropes

-stretch

sat 5/14

Active stretching

For time:
1mile run
50 air SQ (squats)
800m run (half mile)
50 Burpee's
1 mile run

Stretch afterwards

5/13

*active srtetching/agility ladder

*warm-up:
50 jump rope
50 straight leg sit ups
40 jump rope
40 straight leg sit ups
30 jump rope
30 straight leg sit ups
20 jump rope
20 straight leg sit ups
10 jump rope
10 straight leg sit ups

*skill work HSPU (hand stand push ups)

*30reps HSPU

*cool down stretching and foam rolling

5/11

Active Stretching

warm-up
10mins jump rope

WOD: (Workout Of the Day)
5rds
1min max reps
-kettle bell swings
-burpee's
-bent knee sit ups
-1min rest

1 mile cool down run right after 5th round of bent knee sit ups

after each min you move onto the next movement, then 1min rest after eat round and start the next round after 1min rest.

Monday 5/9

active stretching

1mile run

WOD:
5rds for time
10 wall balls
10 lunges ea. leg
150m sprint

core work:
3 sets w/1min break in between sets
iso abs 30sec.
side iso 30sec ea. side