Month: August 2015

Warm Up: Tabata: DU’s Atomic Sit Ups Air Squats Pull Ups WOD: 6 Rounds For Time: 3 Power Snatch (145/105) 2 Rounds of Cindy 1 Rope Climb *1 round of Cindy = 5 pull ups, 10 push ups, 15 air …

Tuesday WOD 9/1/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Back Squats T2B Strength: Back Squat 5-5-5-5-5 WOD: “Grace“ For Time: 30 Clean & Jerks (135/95)

Warm Up: Tabata: Mountain Climbers Lunges Strict Press Pull Ups WOD: For Time: 2000m Row 30 Jerks (145/105) 400m Run

Warm Up: Tabata: Burpees Drop Squats Hollow Rocks DU’s Strength: Hang Squat Snatch 1-1-1-1-1-1 WOD: 6 min AMRAP: 15 Wall Balls (20/14) 10 Power Cleans (145/105) 2 min Rest 6 min AMRAP: 15 Wall Balls (20/14) 30 DU’s

Warm Up: Tabata: Feet to Hands Air Squats Hollow Rocks Pull Ups WOD: 15 min AMRAP: 20 Sit Ups 15 KB Swings (53/35) 10 Burpees

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