Year: 2015

Warm Up: Tabata: Jumping Squats Hollow Rocks OH Squats Kip Swings Strength: OH Squats 5-5-5-5-5 WOD: 4 min AMRAP: 10 Wall Balls (20/14) 10 T2B 2 min Rest 4 min AMRAP: 10 Hang Power Cleans (135/95) 10 Box Jumps (30/24)

Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Drinking Birds 20 Lateral Hops WOD: For Time: 800m Run 10 Burpees 50 DU’s 400m Run 20 Burpees 40 DU’s 200m Run 30 Burpees 30 Du’s

CFR representing at Battle of the Boxes! Tied for 3rd in the RX division & 8th out of 20 in the intermediate! Warm Up: Tabata: Burpees Push Ups Air Squats Strict Press Strength: Split Jerk 3-3-3-3-3 WOD: For Time: 21 …

Monday 12/7/15 Read more »

There will not be a WOD at CFR today.   Instead, go check out the Toys for Tots Throwdown being held at CrossFit China Lake.  The WOD starts at 9am and the entry fee is a new, unwrapped toy. –OR– …

Saturday WOD 12/5/15 Read more »

Warm Up: Tabata: Burpees Air Squats Push Ups DU’s Strength: Snatch 1-1-1-1-1-1 WOD: 7 min AMRAP: 10 KB Swings (70/53) 10 Box Jumps (24/20) 100m Sprint

Warm Up: 2 Rounds: 100m Jog 20 Lunges 10 Hollow Rocks 20 Lateral Hops 10 Pull Ups WOD: For Time: 20 Calorie Row 20 T2B 400m Run 20 T2B 20 Calorie Row

Warm Up: Tabata: Moutain Climbers Lunges Kip Swings Back Squats Strength: Back Squats 5-5-5-5-5 WOD: 8 min AMRAP: 20 Wall Balls (20/14) 5 Bar Muscle Ups (Scale to 5 C2B AND 5 Ring Dips)

Today’s WOD is done in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Warm Up: Tabata: Burpees OH Squats Kip Swings Handstand Holds Skill Work: …

Tuesday WOD 12/1/15 Read more »

Warm Up: Tabata: DU’s Push Ups Air Squats Stirct Press Strength: Push Press 5-5-5-5-5 WOD: For Time: 50-40-30-20-10 reps of: Double Unders *Do 10 Burpees after each set of DU’s

Warm Up: 2 Rounds: 100m Jog 10 Push Ups Banded Side Shuffle 10 Air Squats Banded Side Shuffle 10 Hollow Rocks Strength: Back Squat Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% …

Saturday WOD 11/28/15 Read more »