Kid's Crossfit 5:30pm @ Group workout at 6:00pm
95 pound Overhead squat, 21 reps
95 pound Overhead squat, 15 reps
95 pound Overhead squat, 9 reps
Post time to comments.
SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.
It's a bittersweet day around here. We are sad to see Christy leave, but stoked for her as she opens her new affiliate at CF Rancho Santa Margarita!
We'll miss you Christy, best of luck to you!
And a nice little going away WOD will fire us up:
30 Handstand push-ups
20 Handstand push-ups
10 Handstand push-ups
Have a great day!
New- Tuesday and Wednesday Group Workouts 5:30 & 6:00 pm
If you're catching up it'll be three 800m runs (or rows of 1K).
Remember, FORM! Use a ball for your squats. Do knee push ups unless you can keep a good plank all the way on your push ups. Try to keep that chin up and sit up tall on your Abmat sit ups. And most important - Have fun!
Here are two vids of Back Squat and DL efforts. Download MOV02172.AVI and Download MOV02189.AVI (proving just about anyone can do this stuff!) The shoulder Press was a PR too but the camera girl was swinging on a rope when history was made...
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Have fun and be safe!
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
For the love of all that is good! What is this?! Is this that petite, nice quiet woman who does L-Sits and Handstands with ease? Again?! At the top of my rope...?!
Jean, you rock!!! You people are getting out of control around here. Denise is putting somethin' in the water I'm telling ya. You guys motivate!
Now, back to work everyone, 'cause it's:
1000 meter Row (or 800 run)
45 pound Thruster, 50 reps
Let there be no "slackage" today kids!
Big weight day! Remember to get that bar staged low on your shoulders, elbows up to help make a nice platform for the bar. Keep your chest up and settle down into the squat slowly, this isn't an air squat. Experiment and find the best foot placement as you up the weight each set. Make sure your knees are tracking out toward your toes and not at some unstable angle.
And keep that back arch; fight to keep your hips tilted forward and your butt out throughout the lift.
Muscle Up Monday! (or 120 x 120 Pull Ups and Dips) And the standard was set as Brent nailed his first muscle up! Download MOV01928.AVI We were stoked to catch it on video. He tried several warm up moves and then propelled himself with a nicely timed kip. This was after his WOD of DL's and 800m runs... Congrats Brent.
Great job everyone. Roberta get well soon!
400 meter run
25 Weighted Walking lunges
20 Pull ups or 40 Jumping pull ups
50 Box jumps 20 inch box
20 Double-Unders or 60 singles
25 Ring dips or 50 jumping ring dips
20 Knees to elbows
30 KB swings
30 Hang squat cleans
25 Back extensions
30 Wall balls
3 rope climbs or 6 rope pulls