TUESDAY 090901
Meet us at 6pm @ Morley Field Pull Up Bars (map)
"Diane"
21-15-9 rep rounds for time:
225 lbs Dead Lift
Hand Stand Push-Ups
Post time to comments.
"Modified Diane"
21-15-9 rep rounds for time:
Dead Lift
Push Press
*May be scaled to 15-12-9.
**Loads will be Rx'ed on an individual basis.
MONDAY 09083
Meet us at 6pm @ Morley Field Pull Up Bars (map)
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
"Mini Murph"
For time:
400m Run
25 Pull-Ups (x2 Jumping)
50 Push-Ups (x2 Knee)
75 Squats
400m Run
Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a 400m run.
Post time to comments.
SUNDAY 090830
REST DAY
Not a bad way to eat Paleo...
SATURDAY 090829
We will join CrossFit Weekend Warriors for their 10am workout at Mission Bay Park. See our Workout Locations Page for a map of the meeting location.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
FRIDAY 090828
"Elizabeth"
21-15-9 rep rounds of:
Clean 135 lbs (or 60 kg)*
Ring Dips (do 2x Regular Dips if required)
Post times, loads to comments.
*Scale the Clean as needed (65 lbs, 95 lbs, etc.).
6pm @ at the Morley Field Pull-Up Bars (same as pictured above). Come hydrated and bring water.
THURSDAY 090827
***CHANGE***
We are going to meet today at 5:45pm at Mission Bay Park for Nuno's (CrossFit SoCal) Running/Endurance workout. See you there.
Visit CrossFit Weekend Warriors for more info or here is a link directly to the driving directions.
The new face of CrossFit Team Savage:
WEDNESDAY 090826
"Morley Handstand Push-Ups and Squats"
For Time:
Handstand Push-Up, 1 reps
Squat, 5 reps
Handstand Push-Up, 3 reps
Squat, 15 reps
Handstand Push-Up, 5 reps
Squat, 25 reps
Handstand Push-Up, 7 reps
Squat, 35 reps
Handstand Push-Up, 9 reps
Squat, 45 reps
Handstand Push-Up, 7 reps
Squat, 35 reps
Handstand Push-Up, 5 reps
Squat, 25 reps
Handstand Push-Up, 3 reps
Squat, 15 reps
Handstand Push-Up, 1 reps
Squat, 5 reps
Post time to comments.
Meet at the Morley Field Dog Park drinking fountain (same location as yesterday) @ 6pm, see you there.
TUESDAY 090825
"Morley Pull-Ups and Dips"
3 Rounds for time:
Pull-Ups, max reps
Run, 500m
Dips, max reps
Run, 500m
Post time to comments.
Meet at the drinking fountain at 8:00 am.
MONDAY 090824
REST DAY*
*Well kind of, see what I made...
And...
SUNDAY 090823
Back Squat 20 reps*
*Use your 10RM weight, but don't stop until you hit 20, have fun.
Post loads to comments.
Tomorrow I build a weight rack like the one above.
SATURDAY 090822
5 Rounds for time:
20ft Rope Climb, 2 ascents (or do 3 x 15ft)
20 Dips
400m Soft Sand Run
Post times to comments.
FRIDAY 090821
"Grace"
For time:
Clean and Jerk 135 lbs, 30 reps
If you didn't get a PR, keep the same weight on the bar and do:
30 Dead Lifts
30 Front Squats
30 Push Jerks
Broken up any way you want (i.e. 3 rounds of 10, or straight through).
Post times, loads and/or comments.
THURSDAY 090820
One Legged Squats*, Alternating 10-10-10-10 reps (i.e. squat with the left leg, squat with the right leg, etc... so 5 total for each leg each round)
Then,
When you are ready, just to get the blood pumping, 30-20-10 rep rounds for time of:
Sumo-Dead Lift High Pull**
Burpee
*Counterbalance your One Legged Squats with as much weight as you can maintain for the reps. Hold the weight at a high front squat or arms extended to balance
**Pick a comfortable weight you can move quickly (i.e. set unbroken)
Post loads, times and comments
WEDNESDAY 090819
"Day 9 of California - Oregon Road Trip: Drive Home"
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
TUESDAY 090818
REST DAY
"Day 8 of California - Oregon Road Trip: Pismo Beach"
MONDAY 090817
"Day 7 of California - Oregon Road Trip: Fort Bragg, CA"
As many rounds as possible in 20 minutes:
10 Walking Lunges
10 Push Ups
Post times to comments.
SUNDAY 090816
"Day 6 of California - Oregon Road Trip: Redwoods National Park"
4 rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
SATURDAY 090815
"Day 5 of California - Oregon Road Trip: Ashland, Oregon"
"Linda" AKA "Three Bars of Death"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
FRIDAY 090814
"Day 4 of California - Oregon Road Trip: Blue Fox Organic Farms, Oregon"
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
THURSDAY 090813
"Day 3 of California - Oregon Road Trip: Napa Valley"
REST DAY
WEDNESDAY 090812
"Day 2 of California - Oregon Road Trip: Big Sur"
10 rounds for time:
2 Muscle-Ups
2 One Legged Squats, each leg
Post times to comments.
TUESDAY 090811
"Day 1 of California - Oregon Road Trip: Santa Barbara"
5 rounds for time of:
50 Air Squats
20 Ring Dips
Post times to comments.
(Sorry for the late posts everybody, I am on my road trip up the California coast, keep checking with us for some awesome pictures. Feel free to send me a text or email any time to get the WOD)
Pretty good food for 2 MSR stoves...
MONDAY 090810
15-12-9 rep rounds of:
hang squat clean push press back squat push press
The movement is one continuous motion, starting and ending at the hang position. Rest between rounds as needed.
SATURDAY 090808
"Day 2"
5 rounds for time:
1.5 pood (24kg or 55lbs) kettlebell swing, 10 reps
95 pound Hang Clean, 15 reps
Burpee, 20 reps
Post time to comments.
FRIDAY 090807
"Pull-Up Pyramid"
With a continuously running clock do one Pull-Up the first minute, two Pull-Ups the second minute, three Pull-Ups the third minute... continuing as long as you are able.
Then...
"RIng-Dip Pyramid"
Do the same pyramid with Ring-Dips.
Use as many sets each minute as needed for both workouts. Record your scores as the last round completed plus any reps completed in the failed round (e.g. 11 + 5).
Then...
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
THURSDAY 090806
REST DAY
WEDNESDAY 090805
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
MedBallClean.m4vTUESDAY 090804
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
MONDAY 090803
REST DAY
SUNDAY 090802
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
SATURDAY 090801
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
