Wednesday WOD 9/14/16
Warm Up: Tabata: Feet to Hands Lunges Side Plank Hold DU’s Strength: Strict Press 3-3-3-3 *Build to 75% of your 1RM Strict Press WOD: 9 min AMRAP: 200m Run 10 Burpees 15 KB Swings (53/35)
Author: Kristy Park
Tuesday WOD 9/13/16
Warm Up: Tabata: Burpees Hollow Rocks Jumping Squats Single Leg Deadlifts WOD: Double Chipper For Time: 50 Deadlifts (135/95) 40 Box Jumps (24/20) 30 Pull Ups 20 Front Squats (135/95) 10 Shoulder to OH (135/95) Rest 5 min 50 Sit …
Monday WOD 9/12/16
Thanks to everyone who came out to honor those we lost on 9/11. Great job! Warm Up: Tabata: Mountain Climbers Push Ups Banded Side Step Front Squats Strength: Front Squat 1-1-1-1-1-1 WOD: For Time: 15 Squat Cleans (155/105) 12 Thrusters …
Saturday WOD 9/10/16
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 11,2016 will mark the …
Friday WOD 9/9/16
Registration for Barbells for Boobs is now OPEN! We’re changing things up this year and making it a PARTNER Competition :). So grab a partner and get registered! Registration Link: https://crossfitridgecrest.sites.zenplanner.com/event.cfm?eventId=937A790D-2440-4BED-A852-43B06B6B7A36 Warm Up: Tabata: Feet to Hands Drop Squats Push Ups KB …
Thursday WOD 9/8/16
Warm Up: Tabata: Mountain Climbers Banded Side Step Lateral Lunges Kip Swings Strength: Back Squat 3-3-3-3-3 WOD: 8 min AMRAP: 12 Wall Balls (20/14) 30 DU’s (2:1 singles) 10 T2B
Wednesday WOD 9/7/16
Warm Up: Tabata: Jumping Squats Inch Worm Push Ups Single Leg Deadlift Russian KB Swings WOD: 5 Rounds For Time: 20 KB Swings (53/35) 15 Push Ups 10 Deadlifts (245/175)
Tuesday WOD 9/6/16
Warm Up: Tabata: Feet to Hands Lunges Plank Holds Strict Press Strength: Push Press 1-1-1-1-1-1 WOD: 3 Rounds For Time: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean & Jerks (135/95)
Monday WOD 9/5/16
Warm Up: Tabata: Burpees Air Squats Push Ups Kip Swings WOD: In Teams of 2 For Time: 1600m Run – 200m each 200 Wall Balls – 10 each (20/14) 100 Pull Ups – 10 each 50 Ring Dips – 5 …
Saturday WOD 9/3/16
Warm Up: 2 Rounds: 100m Jog 10 Push Ups Butt Kickers 10 Kip Swings High Skips 10 Single Leg Deadlift WOD: 4 Rounds For Time: 400m Run 15 T2B 10 Push Press (115/75)