Year: 2015

Warm Up: Tabata: Burpees Hollow Rocks Strict Press DU’s Strength: Push Jerks 2-2-2-2-2 WOD: 4 min AMRAP: 30 DU’s 10 Box Jumps (24/20) 10 Push Press (95/65) Rest 2 min then REPEAT.

There will no WOD at the gym today so we can all show our support for a great cause at CrossFit China Lake! Come WOD or cheer on your fellow crossfitters!! The EOD 130 Memorial Workout is in honor of …

Saturday WOD 11/14/15 Read more »

Warm Up: Tabata: DU’s Push Ups OH Squats T2B Strength: Front Squats 3-3-3-3-3 WOD: 9 min AMRAP: 200m run 15 OH Squats (95/65) 30 Sit Ups

Warm Up: Tabata: Burpees Hollow Rocks Strict Press Kip Swings Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds For Time: 22 Calorie Row 11 Push Jerks (135/95)

We have a modified schedule for Adult WODs today: 8:30am 11:30am 5:30pm Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Inchworm Push Ups 100m Jog 10 Single Leg DL w/ KB 10 Lateral Hurdle Hops Veterans Day WOD: …

Wednesday WOD 11/11/15 Read more »

Warm Up: Tabata: DU’s Hollow Rocks Front Squats Handstand Hold WOD: 5 Rounds For Time: 10 Front Squats (145/105) 8 T2B 6 HSPU

Warm Up: Tabata: Burpees Air Squats Inchworm Push Ups Single Leg KB Deadlift Strength: Deadlift 5-3-3-1-1-1-1 WOD: 7 min AMRAP: 200m Run 15 KB Swings (70/53) 30 DU’s

Warm Up: Tabata: Feet to Hands Hollow Rocks Back Squats T2B WOD: For Time (10 min limit): 400m Weighted Walk (195/125, or 70% of 1RM clean) *Put the bar in the back rack and walk 400m **Every 10 steps do 1 …

Saturday WOD 11/7/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks OH Squats Kip Swings Strength: Snatch 1-1-1-1-1-1 WOD: CrossFit Liftoff WOD 12 min AMRAP: 3 Snatches (135/105) 6 Clean & Jerks (135/105) 9 C2B 54 DU’s Scaled Version: 12 min AMRAP: 3 Snatches (95/65) …

Friday WOD 11/6/15 Read more »

The CrossFit Liftoff starts today with the WOD announcement at 5pm.  It’s not too late to sign up!! Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Inchworm Push Ups 100m Jog 10 Single Leg DL w/ KB 10 …

Thursday WOD 11/5/15 Read more »