Tag Archives: crossfit hemet

OPEN GYM FRIDAY! 09.19.14

OPEN GYM FRIDAY! I WILL BE POSTING 20rep MAXES EVERY FRIDAY… THESE ARE 20 REPS UNBROKEN Power Clean : 20 Rep Max Record your best Power Clean 20 Rep Max lift. this is a touch and go. Bar can only rest in the rack position Make up a workout you missed Or Work on a […]

WOD 09.18.14

WARM UP Joint Rotation Shoulder Pass Through 10min Shoulder Mobility SKILL Bench Press WOD 5 rounds for time of: Row, 500 m 15 Bench Press, 135/95 lbs  

WOD 09.17.14

WARM UP Joint Rotation Shoulder Pass Through 3 Rounds 10-20 Back extensions 10-20 GHD Sit ups WOD Deadlift 50% 1×560% 1×370% 1×175% AMRAP Then Five rounds for time of: 275 pound Deadlift, 5 reps 25 Sit-ups Post time to comments. EWOD 10 min AMRAP (as many reps as possible) Row 2k with the remaining time […]

WOD 09.16.14

WARM UP Joint Rotation Shoulder Pass Through The Burgener warm-up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases […]

WOD 09.15.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run 20 burpee Sprint For time WOD Squat 50% 1×5 60% 1×3 70% 1×1 75% AMRAP For time: Row 30 calories 30 burpees, jumping over the barbell 135/95. hang cleans, 30 reps Compare your time from 09.02.14 This is your opportunity to see improvement by kicking […]

WOD 09.11.14 NEVER FORGET

WARM UP Joint Rotation Shoulder Pass Through easy Row or Run 500/400 5min AMRAP 5 Strict Pull ups 10 Push ups 15 Air Squats   WOD 9min to complete Row 2 km  or Run 1200 m with the remaining time rest 11min AMRAP 20 KB swings 70/53 01 Keg over bar 42″ Choose weight Post […]

WOD 09.09.14

Hey CFBF Members our very own Mike Frazier with Frazier Graphics will be coming to EVERY CLASS TOMORROW! Why? To take pictures of your awesomeness! Please wear your CFBF gear! Show your love people!!!!!! WARM UP Easy 400m run Easy 500m row Sprint 100m EMOM for 6min   WOD Press 50% of 1RM x 5 […]

WOD 09.04.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Deadlift WOD Deadlift 5 sets 10 reps (5×10) @ 60% 1rm then Complete as many rounds as possible in 10 minutes: Power Cleans @ 205/135 – 3 reps 5 Pull Ups, 10 Push Ups, 15 Air Squats or 1 round of Cindy Post total […]

WOD 09.03.14

WARM UP The Burgener warm-up The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the […]

WOD 09.02.14

WARM UP Joint Rotations Shoulder pass Through easy 800m Run Warm up on Back Squat WOD Back Squat 5 sets 10 reps (5×10) @ 60% 1rm then For Time:30 Calorie Row30 Barbell Facing Burpees30 Hang Power Cleans, 135/95 AccessoryWork  Ring Extensions – demo video2×10 alternating arms – pause 1-2 seconds at extension2×5 double arms – pause 1-2 […]