Labor day hours : 8 . 30 . 18 For time ” down the drain , down to train ” AMRAP 15 50 calorie row 40 KBS 53 / 35 30 Thrusters 95 / 65 20 Burpee box jump overs 10 bar muscle ups Can you get back to the rower ? […]
down the drain and down to train Read More »
Monday is Labor Day – we will have Saturday hours : 830 team wod and open gym after! WOD 8 . 30 . 18 ” Dead Man Running ” 5 Rounds for time 250m run 7 Deadlifts 225 / 155 12 Toes to bar
WOD 8 . 29 . 18 A. Practice each move : with a running clock 5 minutes – Sotts Press 5 minutes – snatch balance 5 minutes – OHS 5 minutes – High Hang Squat Snatch Mount Vesuvius 10 min ARMAP 5 – 10 – 15 – 20 – 25 – etc OHS 95
WOD 8 . 28 . 18 Clean and Jerk party EMOM x 4 min 4 reps clean and jerk Rest 1 min EMOM x 4 min 3 reps clean and jerk Rest 1 min EMOM x 2 min 2 reps clean and jerk Rest 1 min EMOM x 4 min 1 rep clean and jerk
Clean and Jerk Party Read More »
WOD 8 .27 . 18 Benchmark WOD today! Use the 3 minutes rest to give a high output on each round. “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments.
WOD 8. 24 . 18 ” Yin Yang ” Compare to 2 . 26 . 15 8 min AMRAP 10 Wall Balls 1 rope climb ( rx is legless to blue tape ) B. Cash out Relay races 250m X 5 each Rotate 1 : 1 with a “friend”
Steven Dirty 30 , Happy Birthday to this stud-muffin. Always down to lift heavy and go RX +++ he brings an awesome energy to the classes. Come one come all and get down on this epic Birthday WOD for Stephen. 8 movements 30 reps… get some. WOD 8 . 23 . 18 For time 30
WOD 8 . 22 . 18 Coach going over technique …. brilliant man. ” Hip Hop Party ” Teams of 2 rotate full rounds till each complete 10 rounds. Row 200m 10 burpees over rower Compare to 12 . 23 . 15
WOD 8 . 21 . 18 A. Build to a 1 rep max Split Jerk – 15 minutes B. ” Burn and Turn ” AMRAP 12 10 Strict press 115 / 75 50 Double unders * If you finish 5 rounds max reps ring muscle ups ( scale with ring dips )
WOD 8 . 20 . 18 This is a video from 2011 with 2 of the most inspirational people in CrossFit. Khalipa is strong a 210 lb bear! Spealler is 140lb does the same wod with the same weight 155lb. and the rest is history. We are going to change the clean and jerks to
Khalipa Vs Spealler ( snatch style ) Read More »
5260 Bonsai Avenue F Moorpark, CA 93021
(805) 222-7024
