Helping make Concord California a Fitter Place.

2010-2-18

Joey and Elizabeth tackle the rope climb

5 rounds for time:

10 cleans

20 push ups

10 Dead lift

20 jumping lunges

post time to comments

2010-2-17 “Danny”

Danny

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.

First posted 16 April 2009

Rounds in 20 min of:

• 24″ box jump, 30 reps
• 115 pound push press, 20 reps
• 30 pull-ups

post total rounds to comments

2010-2-16 Snatch

5,5,5,5,5

Snatch

increase loads each set and post to comments

Mini MetCon

30 weighted burpees for time 20/30#

2010-2-15

As Many rounds as possible in 20 minutes of:

5 pull ups

10 GHD sit ups

15 sumo deadlift high pull

20 lunge steps

post total rounds to comments

rest

2010-2-14

Partner Workout

4 minutes of :45 on :15 off with partners switching between the following excersises during the 4 minutes:
1) Push Press (#45/#35)/ Kettle Bell Swings (#40/#30)

2) Box Jumps / SDLHP (summo dead lift high pull) #45/#35

3) Sit Ups / Pull Ups

4) Burpees / Wall Ball  (#20/#12)

5) Hanging Knees to Elbows / Over Head Squats (#45/#35)

1 minute rest after completing each 4 minute pair. Each partner counts total reps per 4 minute segment of all excesises. Total reps of all segments added at the end. Most reps wins.

Winning team gets a prize

Have fun guys!!!