Tag Archives: crossfit endurance

WOD 04.15.15

WARM UP Joint Rotation Shoulder Pass Through Easy 800m Run Hamstring Activation Drills SKILL Deadlift WOD 10 rounds of: Deadlift for 15 seconds Rest 45 seconds Go heavy. Post load and number of reps completed to comments.   COMPETITION 100 Ab Mat Sit ups every 60sec preform 3 inverted burpee for time   STRENGTH Strict […]

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STRONGMAN THURSDAY 04.02.15

WARM UP Group Warm up and skill work WOD For time 5 rounds 5 axle push jerks @ body weight (no rack allowed) 10 burpees Post loads and times Scale as needed EWOD For time: 150 Push-ups 150 Push-ups with chest to floor. If you stop, there is a 40 yd sprint penalty. If you […]

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Strongman Thursday WOD 03.26.15

WARM UP Group warm up and skill work WOD “Power Clean Party” EMOM complete 1 power clean Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep. Women — Start at 65 […]

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WOD 03.24.15

WARM UP 20min Warm up Stretching/Mobility and skill work WOD  Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Scale as needed 15min Cut off COMPETITION  100 Pull ups for time ENDURANCE  Run: 10x 200 m Rest as needed between efforts. Post total time ran (rest is not included)

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WOD 03.17.15

Happy St Patty Day! Wear green or do BURPEE’S  WARM UP   Joint Rotations Shoulder Pass Through 10min Mobility/Stretch/Warm up  WOD   50 Cal Row 50 Box Jumps 25 Power Clean (135/95) 25 Burpees over Bar   COMPETITION   100 1 arm Alternating DB Power Snatch AHAP For time

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FRIDAY 15.3 CF Games Open 03.13.15

5:30am-6:30am 9:30am-10:30am 4:30pm-6:30pm Lets hit this one hard Lots of options to choose from! GOOD LUCK! WORKOUT 15.3 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17) Complete as many rounds and reps as possible in […]

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WOD 03.04.15

WARM UP Joint Rotation Shoulder Pass Through Every 30sec complete 1 set of movements below Scale movement and reps as needed 3 Rounds Chest to bar Pull ups x7 ring dips x7, sit ups x10 overhead walking lunges 45# plate x10 WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: […]

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WOD 03.03.15

This Saturday March 7th we will be hosting our 2nd Annual Powerlifting Meet  Please come and support our members competing and the others coming from all over  I could use some volunteers as well    WARM UP Joint Rotation Shoulder pass Through Every 30sec complete 1 set of movements below Scale movement and reps as […]

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WOD 03.02.15

Please be aware There is no access to the parking lot off of San Jacinto ave you’ll have to come in via Shaver Also NO 5am strength class this week Its deload week! The Sat 8am class will be cancelled this Sat March 7th We are hosting our 2nd annual Powerlifting Meet   I need […]

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WOD 02.24.15

Parents Please make sure you sign up everyday you will be bringing your kiddo’s to the free child care Mon-Wed 9:30am and Mon and Wed 4:30pm WARM UP Joint Rotation Shoulder Pass Through Easy 1mile run WOD 7 RFT: 7 Box Jumps, 30/24″ 150′ sprint 7 KBS, 2-pood/1.5-pood 150′ Sprint Rest 2 minutes between rounds