Tag Archives: crossfit endurance

WOD 10.30.14

WARM UP Joint Rotations Shoulder Pass Through easy 800m Run 5min Dynamic warm up   WOD Run 800 m This is an all out effort for time OR For time: 200 Double Unders then With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From […]

WOD 10.13.14

WARM UP 5min Roll out/Mash Legs Joint Rotation Shoulder Pass Through easy 400m run 10min Group warm up drills WOD Squat 50.0% 1×5 60.0% 1×3 70.0% 1×2 75.0% 1×1 80.0% 1×1 85.0% 1×1 90.0% 1×1 For time: 100 Pull-ups 100 Wall Balls, 20/14 lbs   Then 100 Ab mat sit ups For time EWOD 10 […]

WOD 09.25.14

Its Roxanne’s last day tomorrow she is moving up north. We WILL MISS YOU KID! WARM UP Roxanne Burpee Warm Up WOD As many reps in 10 mins as you can of: Row (calories), 4 mins Rest 1 min Pull-up, 3 mins Rest 1 min Back Squat, 1x bodyweight (3/4 for women), 2 mins Rest […]

WOD 08.20.14

WARM UP Warm-Up – 800m Run This is not a timed workout WOD 10 1-minute rounds of: 315-lb/205lb deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round EWOD WARM UP Pose Running skills and drills This is […]

Keep Smashing it CFBF Members!

Super PROUD of all our members and staff. We are what we are because of you ALL! 7 years ago I started CrossFitting in my garage. I invited some friends to join in the pain Today we are in a 4500sq ft Facility capable of training many members in CrossFit Powerlifting Strongman and Much MORE! […]

WOD 08.12.14

WARM UP Easy 400m Run EMOM for 5min 5 Toes to Bar 5 Pull ups Strict WOD 5 Rounds for Time 500m Run 50 Sit-ups 50 lunges (standing or walking) Upon completing the 500m run, an Abmat will be used for the situps. Both hands must touch behind your head on the way down and […]

OPEN GYM FRIDAY 08.01.14

HEY ALL…. I THOUGHT WE COULD START A FUN CHALLENGE OF SORTS…. HERE IT IS Each week someone from the gym will be chosen to submit to me a WOD that we all could do  We can morph this into a challenge in the future with winner gets to pick or ?  I will start […]

WOD 07.16.14

MOBILITY IS BACK 8:00am-8:30am   WARM UP Joint Rotation Shoulder pass through Easy 400m run SKILL  Squat WOD Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. […]

WOD 07.02.14

Attention Beard wearing Men (and those who are beard deprived) Bench Beer and Badasses is HERE! What: Learn Techniques and Tips to Bench Press more then your girl friend Where: CrossFit Forest in Lake Forest OC When: July 19th 3pm-Whenever we’re done being awesome! Why: More and more guys have asked me how to get […]