Saturday, 6/21/2014 WOD

AMRAP in 15 minutes of: 15 wall balls (14/20) 15 pull ups Warm up: 400 meter run 500 meter row Team stretch: 3 rounds not for time of: 10 kettle bell sit ups (5 each arm) 10 primal pull through 10 jumping squats Wod Specific Warm Up: 5×5 wall ball (light to workout weight) 5 x10 hanging pull through Reps: Nate 3+20 Smiley 6+22 Chiri 6 Utah 7+4 Jesus 4+7 JMac 3+28 Gordon 6+7 Dan 5+15 Tracy 6+10 CQ 4+6 Sean 8+17 Kids Corner: Javier 20 Abigail 11 Nalleli      ...

Friday, 6/20/2014 WOD

CrossFit WOD: 10 Minute time cap 4×400 M Run then AMRAP Power Snatch (75/105) Ninja WOD: 5 Rounds for Time 200 M Run 20 Lunges with plate overhead (15 or 25) 20 Medicine Ball Pushups (10 each arm) 20 Russian Twists-keep back tight and straight (20/30) Warm Up: 200 M Run Team Stretch 3 Rounds 10 lateral lunges (5 each side) with KB 10 Primal Pull through WOD Specific Workout 3×5 Snatch balance (PVC, empty bar, then light weight on the bar) 3×5 Power Snatch from the ground-focus on bar path and breathing into the belly or 3×5 Weighted Lunges, Medicine Ball Lunges, Russian Twists Dave 24 (55) 5 minutes/800 m run Abel 13 (105) Andrea 18 (15) Ariana 4 (20) Ed 10 (55) Brian (75) JMac 1 (65) Utah 17 (105) Neil 18 (105) Otter 13 (105) Dan 5 (65) Chiri 10 (75) Maus 10 (105) Trevor 20 (105) John (105) Nate (105) McC 22 (105) Roberto 13 (105) Ninja: Kerry 12:30/ 3 rds Julius 21:00 CFC 18:25 Des W 18:49 D 20:01 Wednesday: Bo Thursday: Roberto 12:17...

Thursday, 6/19/2014 WOD

WOD: For Time and Quality: If the athlete does not get into a low squat, the coach will call no rep, and the athlete will have to perform the lift again. This is a heavy clean. You will need to get the hips fully extended open with a big pull to perform the lift successful. Drive the knees out when coming out of the squat. 800 M Run for time then 3 Rounds for Quality 6 Squat Clean (110/155); Scaled-hanging power clean from the box or hanging squat clean 10 Ring Dips; Scaled: Tricep dips from the bench Warm Up: 10 Cone drills 5 T Cone drills Team Stretch 3 Rounds 10 sec Prayer Stretch 10 triplanar, each direction, each leg 10 rotation stability drills (5 each direction) WOD Specific Warm Up: 5×5 Squat Clean and Ring Dips-start light and workup to workout weight Belly Breathing Instruction Times: Karen 12:23 (45) Sarena 12:45 (45) Smiley 12:24 (155) Mayra 12:24 (55) Abel 11:45 (135) Jess 14:01 (55) Nicole L 15:36 (65) Brian 12:55 (85) Lester 12:41 (75) Ru 12:32 (65) KK 12:43 (35) Alli 12:34 (25) Josh 13:18 (65) Dan 12:34 (55) Alan 15:52 (155) Ruth 10:46 (75) Phil 11:55 (115) Otter 12:54 (135) Shaira 17:27 (110) Stacey 13:51 (85) Des W 13:00 (75) Hunter 11:49 (125) Han 9:43 (25) Trevor 13:02 (155) Chiri 9:27 (110) Javi 15:19 (135) Jackie 6:53 (mod) McC 11:00 (145) Jess 14:12 (75) Christian 7:45 (155) Caroline 13:20 (35) Abby 13:15 (95) O-Lift: Fred Kids Corner: Olivia...

Wednesday, 6/18/2014 WOD

CrossFit WOD: In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This workout is three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. 1) Row 2) KB Swing (16/24) 3) Pullups 4) Jumping Lunges 5) Ball Slams (20/30) Scaled: Row KB Swing Ring Row Single Lunges in place light goblet squat Ninja WOD: 1 mile Run then 3 Rounds 20 High Box Steps 20 Pushups 20 Bent Over Row (moderate) Warm Up: 500 M Row 10 Turkish Get Up using light weight Stretch: 3 Rounds 5 Crab Walk-shift forward and back lightly 10 Lateral Lunge (5 each side) using PVC-maintain 3 point contact WOD Specific Warm Up: 5×5 KB Swing, Pullups, Jumping Lunges, Ball Slams Jess 210 Smiley 288 Lydia 210 Maus 275 Shaira 286 Andrea 246 Abel 223 JMac 214 Josh 99 (2 rounds) Tracy 220 Alan 235 Dan 204 Anthony 296 Otter 258 Trevor 240 Phil 226 Utah 297 Sophie 228 Ruth 268 Stacey 227 McC 314 Hollywood 286 Shaleise 225 Ninja: Des 18:465 D 20:10 CFC (mini Chris) 18:30 O-Lift:...

Tuesday, 6/17/2014 WOD

WOD: For Quality: 4 sets of Snatch Grip Romanian Deadlift 6-8 Reps (80-85% max) Rest 45 seconds KB Strict Press 8-10 reps each arm (Heavy) Rest 45 seconds Single Arm Bottom’s Up KB Squat, 5 reps each arm Rest 45 seconds Scaled WOD: KB Deadlift from the box or barbell deadlift from the box Dumbbell Strict Press Single Arm Dumbbell Squat (with elbow at 90 degrees) Warm Up: 400 M Row Stretch: 4 Rounds of 30 Jump Rope Singles 10 Straight Leg Raise 10 Glute Bridge-focus on digging the heels into the floor 6 Light Deadlift (75/115)-using a PVC focus on 3 point contact to keep the back tight and straight WOD Specific Warm Up: 5×3 Deadlift, KB Press, 3 sets of Bottom’s Up Carry the length of gym…alternating hands on the way back Karen (50/8) Smiey (95/16/12) Brian (95/16/12) Lester (85/8) JMac (65/8) Sean (95/16/12) Abel (135/16/12) Chiri (95/16/8) Dan (75/8/8) Utah (135/20/16) Sarena (75/8) Ruth (65/8) McC (135/16/12) Anthony (135/20/16) John (135/16/8) Ed (75/12/8) Shaira (115/12/8) Phil (115/16/8) Brian (135/16/12) Maus (115/16/12) Stacey (95/12/8) Jessica (75/12/12lbs) Christian (135/16/12) Ru (135/16/12) Caroline (65/8) Abby (85/8) Laura (15/10/10lbs) Shaleise (45/8) Jackie (mod) Kids Corner: Javier Nalleli Jordan...
Translate »