Monday WOD 4/3/17
Warm Up: Tabata: Jumping Lunges Atomic Sit Ups Banded Side Steps Goblet Squats Strength: Back Squat 5-5-5-5-5 WOD: 3 min AMRAP: 30 Wall Balls (20/14) Max reps Toes to Bar 2 min Rest 3 min AMRAP: 25 Burpees Max reps …
Author: Kristy Park
Saturday WOD 4/1/17
Today we are doing a going away WOD for TJ. He is being re-stationed and will be leaving Ridgecrest on April 10th so we are doing his going away wod before he gets too busy with packing. Come on in at …
Friday WOD 3/31/17
Warm Up: Tabata: Burpees Plank Hold OH Squats Snatch Balance Strength: Snatch 1-1-1-1 *Warm up to 80% of your 1RM and maintain that weight for all 4 sets WOD: 4 Rounds For Time: 12 Wall Balls (20/14) 15 KB Swings …
Thursday WOD 3/29/17
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 10 Jumping Squats 10 Push Ups 10 KB Swings 10 Kip Swings WOD: 15 min AMRAP: 9 Power Cleans (155/105) 12 Toes To Bar 15 Ring Dips
Wednesday WOD 3/29/17
Warm Up: Tabata: Jumping Lunges Hollow Rocks Inchworm Push Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: 8 min AMRAP: 10 Burpees 15 Box Jumps (24/20) 20 Air Squats
Tuesday WOD 3/28/17
Warm Up: Tabata: Mountain Climbers Banded Side Step Strict Press Goblet Squats Strength: Squat and Jerk Complex 2 Front Squats + 1 Push Jerk *Find a 1RM for the complex WOD: 3 Rounds For Time: 20 Calorie Row 15 Power …
Monday WOD 3/27/17
Don’t forget to submit your scores for 17.5 before 5pm today! Today we are doing a Hero WOD to honor twenty-seven year old U.S. Army Staff Sergeant Morgan Cavenaugh who died on March 24, 2013 after six years of …
Saturday WOD 3/25/17
Warm Up: Tabata: Jumping Squats Hollow Rocks Push Ups KB Swings WOD: For Time: 1000m Row Then, 3 Rounds: 50ft OH Walking Lunges (45/25 plate) 15 Plate Ground to OH (45/25 plate)
Friday WOD 3/24/17
We will be doing up big for the last Open WOD! Friday Night Lights is on again at 5:30pm Friday night with a Hawaiian Luau theme and a potluck with DJ Frank here! This will also be TJ’s last big shebang with us …
Thursday WOD 3/23/17
Don’t forget to tune in to games.crossfit.com at 5pm PT for the live 17.5 workout announcement to find out what’s in store for the final week of the Open! We will be doing 17.5 Friday at 5:30pm for our last Friday Night …