WARM UP Joint Rotations Shoulder Pass Through 500m Row SKILL Double Unders WOD Annie 50-40-30-20-10 reps, for time of: Double Under Sit-up (abmat) STRONGMAN “Jenkins” Farmer’s Carry x 100′ @ 1.25X BWT per hand Single arm DB(or KB) press x 2 reps each side @ 75% BWT (for this movement you will pick up the […]
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 […]
5-5-5-5-5 Push Press
WOD……. TBA Look how different our running styles are…. I’m heel striking and Blake is running much more efficient….Maybe I need to get with his trainer CrossFit Breakaway….. Yummy Paleo Recipes…….If you have a sweet tooth heres one recipe from CrossFit Breakaway Paleo LemonLime Curd Nut Bars 6 egg yolks 1/4 cup rich honey, chestnut or wildflower Grated zest […]
12.13.09…..Are own John V will be competing at the Tinsel Triathlon…..If anyone wants to cheer him on meet us @ West Valley High School 3401 Mustang Way Hemet 5K Run 12 Mile Bike 150 Meter Swim heated pool…………………..
Rest Day or Make up a WOD you missed This Sat. @ 8:30am is the first meeting for the Diamond Valley Lake Marathon…Then the WOD New Endurance class Mon and Wed 6:30pm or join the morning crew @ 5:30am Tues and Thurs SealFit.com Kevin Penner is a fan of CrossFit by Bodyfit Create your Fan […]
Rest Day or make up a WOD you missed We will be running the Diamond Valley Lake Marathon, Half Marathon, and 5k on January 23rd Id like us all as a team to show up in force….This is an individual race but we all will support each other before and during…..We can help you prepare….Tues […]
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. Use as many sets each minute as needed. Post number of minutes completed to comments. Very good and interesting artcle by Joey from CrossFit Chaos……..Click here Congrats […]
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep After the race @ The Buffalo Alley 10k and 5k
Surprise WOD today Could be Fran or maybe a 10k Murph or ? Any ideas? The 5:30am Group…….What were you doing at 5:30am this morning?