WARM UP Trainers choice WOD AMRAP in 5 mins LEFT LEG 10 left legged box jumps 20/16 (Scale as needed) 20 overhead squats 95/65 Rest 2 mins AMRAP in 5 mins RIGHT LEG 10 right legged box jumps 20/16 (Scale as needed) 10 burpee bar over jumps *count each rep @ the end …. only [...]
MOBILITY 15min before or after class roll out those tight spots WARM UP Joint Rotations Shoulder Pass Throughs with a 45lb bar 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 3 Rounds 400m easy run WOD REGIONAL WORKOUT 4 (25 minute cutoff) 100 wall balls (20/14 @10 ft target) 100 [...]
DONT FORGET OPEN GYM 10:30am-3:30am! Personal Training available Please contact Kevin to schedule 951-378-3563 Mobility Work (Come in early or stay late AND WORK YOUR MOBILITY!) Shoulder Work WARM UP Bodyweight warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Add total number of [...]
2013 CrossFit Games Open Friday Night Frenzy Every Friday Night 5:30pm-? we will get together and Compete … This is open and FREE to everyone who wants to throw it down You must sign up before March 8th Scaled and Rxd Div Registration is now live. Whether you are the Fittest on Earth or it’s [...]
WOD 5:30am 9am 3:30pm 4:30pm 5:30pm 7:30pm Crushing Helen Complete 8 rounds for time of: 100 yard Sprint 8 KB Swings – 2 pood 5 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you [...]
Here’s the results from Wed. Fran a paloza Julie B 7:16 Camille 9:51 Paul F 7:38 As Rx’d Paul B 9:28 As Rx’d PR Bill 6:44 Joy 7:49 Dustin 14:57 Alicia 6:55 Nicollette 8:25 Colleen 8:49 Lynay 10:36 PR Michelle 13:20 Dion 6:20 As Rx’d PR Tim 7:12 As Rx’d Brent 7:32 As Rx’d PR [...]
Here is the workout we will be doing Sat morning at San Jacinto High Relay for Life We will be starting approx. 10:00am to 10:30am We are starting 4 athletes at a time in heats…….let me know if you need an early start time 3 rounds of In 5 minutes run 400m once then in [...]
Robin and I had a great time at the BIZ seminar Thurs and Fri Some exciting things are happening at our box….More info to come Big thanks to CrossFit LA, Andy P, John and Jenn!
Chelsea 5 Pull-ups 10 Push-ups 15 Squats Each min on the min for 30 min
30 Muscle ups for time OC Mud Run 2010
