Tag Archives: crossfit san jacinto

WOD 09.23.14

WARM UP Joint Rotation Shoulder pass Through 5 min of Cindy 5 Pull up 10 push ups 15 Air Squat WOD Press 65% 1rm 5×8 100 Meter Sprint OTM (on the minute) x5 Submit slowest time Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs (Power or Squat) Ring Dip CrossFit By BodyFit769 South San […]

WOD 09.22.14

WARM UP Joint Rotationas Shoulder Pass Through 20 Burpee Sprint WOD Squat 65% 1rm 5×8 then Yoke Work up to a max effort Yoke Carry for 50′ unbroken ACCESSORY WORK GHD Sit up 3 x 20 GHD Sit ups – 1 minute rest between sets. EWOD EMOM for 12min Run 100m

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 09.09.14

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 08.28.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m run/row Shoulder work and Dynamic warm up   WOD Strict Chin Ups 4 x max reps then… On the minute Complete 12 One Arm KB Power Snatches on the minute for 8 minutes. then… Sled pulls 20sec choose weight(body weight or above is goal  4 x max […]