Monday WOD 8/21/17
Warm Up: 2 Rounds: 10 Drop Squats 10 KB Swings 10 Broad Jumps 10 Med Ball Cleans Strength: Clean 1-1-1-1-1-1 WOD: “Grace” For Time: 30 Clean & Jerks (135/95)
Month: August 2017
Saturday WOD 8/19/17
Haley getting her first Handstand! Warm Up: Tabata: Burpees Lunges DB Strict Press Single Leg Deadlift WOD: In Teams of 3 For Time: 5000m Row *1 Partner Holds Deadlift (225/155) *1 Partner Holds Handstand *Rotate as needed
Friday WOD 8/18/17
Today we are doing this memorial WOD to honor one of our founding members, Paul Weimholt, whom we lost 5 years ago. He was an important part of the CrossFit community as well as the Ridgecrest community. So come honor …
Thursday WOD 8/17/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 OH Squats 10 Scorpions 10 Single Leg Deadlifts Skill Work: Burgener Warm-Up Each movement of the Burgener Warm-Up is designed to help you become a …
Wednesday WOD 8/16/17
Warm Up: 2 Rounds: 10 Jumping Squats 10 Banded Side Steps (each direction) 10 Kip Swings 10 Split Squats Strength: Back Squat *Build to 80% of your 1RM BS for a triple, then drop 20/10lbs for one set of 5 …
Tuesday WOD 8/15/17
Warm Up: Tabata: Feet to Hands KB High Pulls Single Leg Deadlifts Jumping Lunges WOD: CrossFit.com WOD 170628 12 min AMRAP: 9 DB Deadlifts (50/35) 6 Burpees 3 DB Power Cleans (50/35) Cash Out: Core Tabata Weighted Sit Ups Plank …
Monday WOD 8/14/27
Warm Up: 2 Rounds: 10 KB Swings 10 Push Ups 10 Single Arm KB Thrusters 30 Second Handstand Hold Strength: Split Jerk 1-1-1-1-1-1 WOD: For Time: 21-15-9 reps of: Front Squats (135/95) Box Jump Overs (24/20)
Saturday WOD 8/12/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 KB Swings 40 ft Bear Crawl 10 Goblet Squats 40 ft Broad Jump 10 Push Ups WOD: For Time: 15-12-9-6-3 reps of: Ground to Overhead (115/75) Wall Balls (20/14) *400m Run …
Friday WOD 8/11/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Banded Pass Thrus 10 Banded Side Steps (each direction) 10 BTN Strict Press Strength: OH Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 10 Burpees onto Plate 15 Plate Ground to OH …
Thursday WOD 8/10/17
Warm Up: Tabata: Feet to Hands Jumping Lunges Push Ups Pull Ups Skill Work: Technique Thursday Take 15 min to work on Muscle Ups. This includes bar muscle ups and ring muscle ups and any of the components of the …