Wednesday WOD 9/13/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps (each direction) 10 OH Squats 10 Single Leg Deadlifts Strength: OH Squat 4-4-4-4-4 WOD: 4 Rounds For Time: 12 Toes to bar 200m Run
Author: Kristy Park
Tuesday WOD 9/12/17
Warm Up: Tabata: Mountain Climbers Lunges KB Swings DB Strict Press WOD: 10 Rounds For Time: 3 Clean & Jerks (155/105) 5 Burpees Over Bar Cash Out: Core Tabata: Atomic Sit Ups Plank Hold Flutter Kicks Bridge Hold *Alternate 2 …
Monday WOD 9/11/17
Warm Up: Tabata: Feet to Hands Jumping Squats KB High Pulls Double Unders Strength: Power Clean 1-1-1-1-1-1 WOD: 9 min AMRAP: 11 KB Swings (70/53) 11 Wall Balls (20/14) 11 Reverse Burpees
Saturday WOD 9/9/17
We are grateful today and everyday to our CrossFit Ridgecrest family members who serve as fire fighters, police, and in our armed forces. We are grateful for the service you offer our community every day. September 11,2017 will mark the …
Friday WOD 9/8/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Squats 10 Push Ups 10 Jerk Balances Strength: Push Jerk 2-2-2-2-2 WOD: 3 Rounds For Time: 100m Run 15 Push Press (95/65) 20 Air Squats
Thursday WOD 9/7/17
Don’t forget we have Yoga tonight at 6:30. Hope to see you all there 🙂 Warm Up: Tabata: Mountain Climbers Air Squats Side Plank DB Strict Press Skill Work: Technique Thursday Take 15 min to work on Handstands, Handstand Walk, …
Wednesday WOD 9/6/17
Warm Up: Tabata: Jumping Lunges Banded Side Steps Hollow Rocks Split Squats Strength: Front Squat 3-3-3-3-3 WOD: 8 min AMRAP: 10 OH Squats (115/75) 10 Burpee Box Jumps (24/20)
Tuesday WOD 9/5/17
As most of you know Haley is moving to go away to school. This week is her last week so we are having her going away WOD today. She will be at the 5:30pm WOD if you want to do …
Monday WOD 9/4/17
Don’t forget we only have one class today at 9am. We will be closed the rest of the day. Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 40 ft Bear Crawl 10 Kip Swings 40 ft High …
Saturday WOD 9/2/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Air Squats 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 Hollow Rocks WOD: For Time: 500m Row 50 OH Walking Lunges (45/25# plate) 50 Sit Ups 400m …