Thursday 100107

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"Olympic Total"

Snatch 1 – 1 – 1 reps

Clean & jerk 1 – 1 – 1 reps

Warm up to an opening weight that you're comfortable making (80%+) and then let'r rip. 

Post loads and total to comments.

010 

Buddy Zac!  Missing you already homie.

We first met Zac at CrossFit Santa Cruz Central just before the 2008 CrossFit Games.  We did a little workout just to keep the blood moving, but more importantly to meet some new people.  Zac not only welcomed us into the gym, put us through a workout, and strategized about the upcoming competition, but he also reminded us why we love CrossFit – because it allows us to meet extraordinary people that we have so much in common with.

Zac is leaving tomorrow for Palo Alto to take a position with Stanford University working in the strength and conditioning field for the football team.  Although he says it may not work out and he might be back in two weeks – we know better.  Zac is too good of a coach, too much fun, and has waaay too much personality to not do well at Stanford.  I know I speak for everyone at CrossFit Verve when I say we'll miss you Zac!  You are welcome back anytime you'd like – even in two weeks.  Best of luck!

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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