Tag Archives: crossfit hemet

HAPPY HALLOWEEN 10.31.14

HAPPY HALLOWEEN !!!! Open gym 5:30am-6:30am 9:30am-11am Closed the rest of the day so you can enjoy your family!!!! Don’t forget no Sat classes We are sending Teams to the Interbox Friendly Comp at CrossFit Fontana Come and support your family. 7898 Cherry Ave Unit HCrossFit Fontana Saturday’s schedule- Vendor check in 7:30-8:30 Athlete check […]

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 10.29.14

WARM UP Joint Rotations Shoulder Pass Through easy Row or Run WOD 1000m Row For Time or 50 Strict Pull-ups for Time then 30 Air Squats 30 Pullups 30 Hand Release Pushups 30 Hand-Release Burpees for Time. EVERYONE DID AWESOME ON THEIR CF TOTAL TODAY! LOTS OF PRs …. March 7th we are hosting a […]

WOD 10.28.14

WOD CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep This one will take time! Please be safe! Use spotters! Rules: The rules for the lifts will need to be simple and well understood by everybody, both the lifters and people in the position of judging them, so we’re all on […]

WOD 10.22.14

WARM UP Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min … Continuing this for as long as you are able 14min cut off WOD Mini Cindy As many rounds as possible in 8 […]

WOD 10.16.14

WARM UP Group Warm up WOD 6 rounds, 1 min per station, of: Row (calories) Burpee Double Under Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations   Gruesome Twosome Team Competition is coming up Grab […]

WOD 10.14.14

WARM UP 10min Group Warm up WOD Shoulder Press 1×5 at 50% 1RM 1×3 at 60% 1RM 1×2 at 70% 1RM 1×1 at 75% 1RM 1×1 at 80% 1RM 1×1 at 85% 1RM 1×1 at 90% 1RM Then As many reps in 15 mins as you can of: Ring Dip Hold, 30 secs Ring Dip […]

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 09.30.14

WARM UP w/ an empty bar 5 Deadlft 5 Hang power clean 5 Thruster Max Strict Pull ups 3 rounds WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments Then Shoulder Press 7×3 at 75% 1RM Rest as needed between sets.

WOD 09.29.14

WARM UP 20 Burpee Sprint WOD Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee STRENGTH Back Squat 7×3 at 75% 1RM Rest as needed between sets. EWOD 5k Row