Year: 2015

Warm Up: Tabata: Mountain Climbers OH Squats Push Ups DU’s Strength: Front Squats 5-3-3-1-1-1 WOD: 3 Rounds For Time: 15 Box Jumps (24/20) 10 OH Squats (135/95)

Great job to both teams that competed this weekend at the Summer Shakedown!   You all did awesome!! Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Knees 10 Push Ups Butt Kickers 10 Sit Ups High Skips 10 …

Tuesday WOD 8/25/15 Read more »

Warm Up: Tabata: Burpees Air Squats Hollow Rocks Pull Ups Strength: Push Jerks 3-3-3-3-3 WOD: 7 min AMRAP: 14 Front Rack Lunges (115/75) 7 Hang Power Snatches (115/75)’ 7 T2B

Today’s WOD will be at CrossFit China Lake for their Fallen Heroes Challenge. There will NOT be a WOD at the gym today.  Let’s go show our support for our extended CrossFit family! Also, good luck to our two teams competing …

Saturday WOD 8/22/15 Read more »

Warm Up: Tabata: Feet to Hands Air Squats Pull Ups Deadlifts Strength: Deadlifts 5-5-5-5-5 WOD: 9 min AMRAP: 9 Wall Balls (20/14) 6 Burpees

Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Hollow Rocks Skill Work: Toes 2 Bar *Take 10 min to work on your T2B before the WOD WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Reps of: Ground to OH (135/95) T2B Push Ups

Warm Up: Tabata: Burpees Sit Ups Lunges DU’s Strength: Power Cleans 1-1-1-1-1-1 WOD: For Time: 20 Calorie Row 20 KB Swings (70/53) 400m Run 20 KB Swings 20 Calorie Row

Warm Up: Tabata: DU’s Air Squats Strict Press Deadlifts WOD: 5 Rounds For Time: 20 Deadlifts (115/75) 15 Push Press (115/75) 10 Box Jumps (30/24)

Warm Up: Tabata: Moutain Climbers Hollow Rocks Back Squats DU’s Strength: Back Squat 3-3-3-3-3 WOD: 4 min AMRAP: 10 Pull Ups 10 Thrusters (95/65) 2 min Rest then… 4 min AMRAP: 10 Burpees 10 Power Cleans (95/65)

Warm Up: 2 Rounds: 100m Run 10 Air Squats 10 Hollow Rocks 10 Pull Ups or Kip Swings WOD: In Teams of 4 For Time: 400m Run (All 4 members together) 50m Synchronized Lunges 50m Wheelbarrow (Partner up and switch …

Saturday WOD 8/15/15 Read more »