Monday WOD 8/22/16
Warm Up: Tabata: Feet to Hands Side Plank Windmills Banded Side Steps Front Squats Strength: Pause Front Squats 2-2-2-2 *Build to 75% of your 1RM Front Squat then maintain that weight for all 4 sets. Hold a 3 second pause …
Author: Kristy Park
Saturday WOD 8/20/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats Broad Jump Length of Rig 10 Push Ups Butt Kickers Length of Rig 10 KB Swings WOD: For Time: 800m Run 21 Power Cleans (135/95) 400m Run 15 Power Cleans 200m …
Friday WOD 8/19/16
Warm Up: Tabata: Burpees Air Squats Inchworm Push Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: For Time: 21-15-9 Calorie Row Front Squats (95/65)
Thursday WOD 8/18/16
Warm Up: Tabata: DU’s Push Ups Atomic Sit Ups Strict Press WOD: 20 min EMOM: Odd: 15 Jerks (135/95) Even: 50 DU’s *Maintain these numbers as long as possible. Scale to fewer reps if needed, goal should be 40 seconds …
Wednesday WOD 8/17/16
Warm Up: Tabata: Feet to Hands Hollow Rocks Banded Side Steps Front Squats Strength: Front Squat *Work to 90% of your 1RM FS for 1×1, then decrease 20 lbs. for drop sets 2×2 WOD: 3 Rounds For Time: 15 Wall …
Tuesday WOD 8/16/16
Warm Up: Tabata: Burpees KB Swings Single Leg Deadlift DU’s WOD: For Time: 10 Deadlifts (225/155) 20 Pull Ups 30 Box Jumps (24/20) 40 KB Swings (53/35) 50 DU’s 40 KB Swings 30 Box Jumps 20 Pull Ups 10 Deadlifts
Monday WOD 8/15/16
Thank-you to everyone that came out to complete our hero WOD in memory of Paul Weimholt. It’s a tough WOD but we got through it together. Great job everyone! Warm Up: Tabata: Mountain Climbers Drop Squats Leg Lifts Kip Swings …
Saturday WOD 8/13/16
Warm Up: Tabata: Jumping Squats Leg Lifts Pull Ups Lateral Hurdle Jumps WOD: For Time: 50 DU’s (2:1 singles) 25 OH Lunges (45/25# plate) 50 Sit Ups 40 DU’s 20 OH Lunges 40 Sit Ups 30 DU’s 15 OH Lunges …
Friday WOD 8/12/16
Today we are doing this memorial WOD to honor one of our founding members, Paul Weimholt, whom we lost 4 years ago. He was an important part of the CrossFit community as well as the Ridgecrest community. So come honor him …
Thursday WOD 8/11/16
Don’t forget will be doing Paul’s WOD this Friday. There will be a potluck following the 5:30pm WOD. Bring a dish and/or beverage to share. Hope to see everyone there! Warm Up: 2 Rounds: 10 Step Ups 10 Inchworm Push …