WU: run 800 or row 800. then 4 rounds of 8 wall balls and 50 m run (1st speed bump)
DL 6X2@70%
Push Jerk 6X2@70% or climb the load if experienced.
Accessory work: 5 minutes to work on freestanding Hand stand.
Expert: 10 burpee box jumps 24/18
Intermediate: 8 burpee box jumps
Beginner: 6 burpees


1099: Wednesday 10/21/15
WU: 4 push ups, 20 mt. climbers, 20 m walking lunges X3
Strength: b. press 3X6@70%
BB Walking lunges 3×20 steps from rack and back to rack.
Accessory: 100 anchored sit ups (find a friend to hold feet)

WOD: 21 15 9
thrusters 65/45 absolutely no ghost rides.
pull ups

GA: db thrusters, 15,12,9 pull ups


1098: Tuesday 10/20/15
WU: 5 sec HSH, 10 m bear crawl 10 monkey squats X3
A. 15 minutes – 1 OHS + 1 Power Snatch + Hang squat snatch – @ confident loads
B. For time
Run 1000 m
50 DU
Run 800 m
75 DU
Run 400 m
100 DU
Run 200 m
125 DU
GA: A. practice, hang power clean, power clean


1097: Monday 10/19/15
WU: 5 good minutes
A. No measure – 10 minute EMOM @ 1/2 BW
3 DL
3 bent rows
3 hang power clean
3 thrusters
B. Amrap 10
3 strict pull ups
8 burpees
C. b. squat 3×10 @ 60%

1095: Scooter


On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

1094: Blog is Back! Sorry for any inconvenience.

1094: Attention All Ladies!
Free MissFits workout at 4pm for the ladies. Happy hour at Enoteca to follow.
Tell any female in your family or circle of friends to attend.
WU: 5 minutes of mobility work then refer to A.
A. 8 minutes
20 rep running man single unders (focus on high knees)
10 air squats
5 V-ups
Rest 5 minutes
B. F. Squats 3X5 (whatever you can effciently pull from the floor)
C. Strict Press 3X10@60%
D. Squat clean from pockets 3X5@press wt. (focus on speed during 3rd pull)