Tag Archives: crossfit

WOD 07.28.14

WARM UP Joint Rotations Shoulder Pass Through 5min Cindy   WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time EWOD Row 20sec all out rest 40sec 8 rounds Post total meters […]

Open Gym Friday! 07.25.14

OPEN GYM FRIDAY! What is Open Gym? Its a great opportunity to come in and work on a skill, make up a WOD you missed this week or Lift something heavy! GET IN HERE!  5:30am-6:30am 9:30am-10:30am Closed 10:30am-3:30pm 3:30-6:30pm The CrossFit Games 2014 are upon us Some of us are headed to Carson’s StubHub Center to […]

WOD 07.23.14

WARM UP Joint Rotation Shoulder Pass Through Running Drills Sprint Drills WOD Unbroken KB Swings 18#,26#,35#,44#,53#,70#,88# Use only 4 weights Ex. 18#,26#,35#,44# or 44#,53#,70#,88# or 26#,35#,44#,53# etc.  The KB’s will be set up like a Gauntlet starting at the lowest weight 2 Lanes Athletes move forward when they stop swinging (write down # Chalk hands take a breath […]

WOD 07.21.14

Hey all I’m bringing back the EWODs (Endurance Workout of the Day) They will be posted MON, WED, FRI  If you follow this program PLEASE do not change it in anyway. To get results you must complete as written.  for best results complete EWOD 3+ Hours before or after WOD  Proper REST IS CRUCIAL! Working […]

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 07.15.14

WARM UP Row 500m easy 3 Hang Power Clean 3 Strict Press 3 Push Press 3 Push Jerk w/ Dowel or Bar 3 rounds not for time   WOD Grace 30 Clean and Jerk 135/95 for time or Odd object “Grace” 30 ground to overhead with anything but a barbell. Men at 135+ Women at […]

WOD 07.14.14

HAPPY 1yr Birthday Gracie!!!!!! WARM UP Joint Rotation Shoulder pass through 20 burpee sprint WOD Squat 5-5-5 For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees 15min cutoff Post time to comments. Scale as needed

WOD 07.10.14

WARM UP “Rowling” WOD Part 1 Floor press 5-5-5-3-3-3-1-1-1 Weighted Dips 5-5-5-3-3-3-1-1-1 Rest as needed between sets and exercises Part 2 5 – 10 – 15 Bent over Row 225/185 Burpee box jumps @ 24/20″ Scale as needed. Post loads and times to comments.

WOD 07.08.14

WARM UP Joint Rotation Shoulder Pass Through Easy 400m Run SKILL Push up Deficit Push up Ring Push up   WOD Complete 2 rounds: Push Ups in 2 minutes – max reps Rest 2 minutes Russian KB Swing in 2 minutes – max reps Rest 2 minutes Row in 2 minutes – max calories Rest […]

WOD. 07.07.14

CFBF Members don’t forget Julys challenge is whoever brings the most new people wins! WARM UP Joint rotation Shoulder pass through 20 Burpee Sprint SKILL Strict pull up Kipping pull up Butterfly pull up WOD Bell 3 rounds for time of: 185/125# deadlifts, 21 reps 15 pull-ups 185/125# front squats, 9 reps (No rack for […]