WOD Every 30 seconds Complete 3 burpees and perform max rep pull ups. The goal is to complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees [...]
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Bring your Valentine … Or your friend … Or your enemy Friends and Family Sat … Free workout ! PART 1 (for points): “THE BREAKUP” With a running clock BOTH partners simultaneously complete: 1st minute: 1 Push Press (125# / 85#) 1 Burpee 2nd Minute: 2 Push Presses (125# / 85#) 2 Burpees Adding 1 [...]
Friday 2.10.12 WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm 3 rounds—1 minute of work per station. 30 seconds of rest between stations. 2 minutes of rest between rounds. Situps Double Unders Russian(eye level) KB swings 70 pounds minimum Row for meters Dumb Bell bench press Strength 10am, 5:30pm Find your 1RM Bench Press CROSSFIT KIDS “CFBF [...]
Thursday 2.9.11 WOD 5:30am, 9am, 3:30pm, 4:30pm, 5:30pm 21-15-9 SDHP @ 135/85 Ball Slams Pull Ups Endurance 5:30pm Row 2 x 2k hold splits within 0:30, rest 5:00 between intervals Note: Trainer/Staff Meeting @ 6:30pm
3 Rounds Run 400 m 5 Squat Cleans @ 155/115 10 Burpees Strength Power Snatch 2, 2, 2, 2, 2, 2, 2, 2
10-9-8-7-6-5-4-3-2-1 KB Snatch right arm KB Snatch left arm Goblet Squats Tuck Jumps TNT Emo Tabata Diane Alternating Tabata Deadlift & Handstand Push Ups For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest [...]
‘Jack’ 20 Minute AMRAP 10 push press @ 115 10 KB Swings @ 1.5 pood 10 24′ box jumps Strength Squat 5 x 3 @ 80% of 5 RM + 10 yard flying start Rack Jerk 1 RM
TEAM SATURDAY WOD – NLI ”IRON WILL” COMPETITION! COME CHEER ON KEVIN, PHILLIP, MEAGAN, RACHEL, LYNAY AND BRENT AS THEY COMPETE AT THE NEXT LEVEL INVITATIONAL (NLI) AT LAGUNA HILLS HIGH SCHOOL SATURDAY! FIRST HEAT STARTS AT 8AM SO GET THERE EARLY! Location: 25401 Paseo de Valencia, Laguna Hills, CA 92653. SPECTATOR TICKETS ARE $8 ON LINE HERE: [...]
Friday 2.3.12 Remember, Saturday we have member athletes competing at the NLI Event in Orange County. Dion and Tiffany will be running the Saturday Classes 7:45am and 9am (members only). So come on out and support our athletes at the NLI or hit the WOD at the box! CLICK HERE TO GET MORE INFO AND [...]
