Month: September 2017

Warm Up: Tabata: Mountain Climbers Air Squats Push Ups Pull Ups WOD: 4 Rounds For Time: 100m Front Rack Carry (135/95) 10 Turkish Get Ups (53/35, 5 each arm) 30 Sit Ups

Warm Up: 2 Rounds: 40 ft Frankenstien Walk 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Single Leg Deadlift Strength: Back Squat 5-5-3-3-1-1-1 WOD: 8 min AMRAP: 40 Double Unders (2:1 singles) 4 Squat Snatches (115/75) 4 Bar …

Monday WOD 9/18/17 Read more »

Warm Up: 2 Rounds: 100m Jog 10 Lunges 40 ft High Skips 10 KB Swings 40 ft Broad Jumps 10 Hollow Rocks WOD: 20 min AMRAP: 400m Run 20 Box Jumps (24/20) 20 Power Cleans (95/65)

Warm Up: Tabata: Burpees Bottoms Up KB Press Single Leg Deadlift Push Ups Strength: Strict Press 2-2-2-2-2 WOD: 4 Rounds For Time: 12 OH Lunges (95/65) 12 Push Press (95/65)

Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 10 Kip Swings 10 Lateral Hurdle Jumps Skill Work: Technique Thursday Take 15 min to work on Jumping Rope. Including …

Thursday WOD 9/14/17 Read more »

Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps (each direction) 10 OH Squats 10 Single Leg Deadlifts Strength: OH Squat 4-4-4-4-4 WOD: 4 Rounds For Time: 12 Toes to bar 200m Run

Warm Up: Tabata: Mountain Climbers Lunges KB Swings DB Strict Press WOD: 10 Rounds For Time: 3 Clean & Jerks (155/105) 5 Burpees Over Bar Cash Out: Core Tabata: Atomic Sit Ups Plank Hold Flutter Kicks Bridge Hold *Alternate 2 …

Tuesday WOD 9/12/17 Read more »

Warm Up: Tabata: Feet to Hands Jumping Squats KB High Pulls Double Unders Strength: Power Clean 1-1-1-1-1-1 WOD: 9 min AMRAP: 11 KB Swings (70/53) 11 Wall Balls (20/14) 11 Reverse Burpees

We are grateful today and everyday to our CrossFit Ridgecrest family members who serve as fire fighters, police, and in our armed forces. We are grateful for the service you offer our community every day. September 11,2017 will mark the …

Saturday WOD 9/9/17 Read more »

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Squats 10 Push Ups 10 Jerk Balances Strength: Push Jerk 2-2-2-2-2 WOD: 3 Rounds For Time: 100m Run 15 Push Press (95/65) 20 Air Squats