Tag Archives: Hemet

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. CrossFit By BodyFit769 South […]

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 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

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 09.16.14

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 09.10.14

WARM UP Joint Rotations Shoulder Pass Through 15 good mornings w/ dowel 15 jump Air Squats w/ dowel 15 Push Jerk w/ dowel 3-5 rounds Deadlift 50% of 1RM x 5 60% of 1RM x 5 3 Sets of 10 Reps @ 75% of 1RM WOD 21-15-9 Deadlift 315/205 Box Jumps 30/24 For time Accessory […]