Monday, April 20, 2015

Monday

What a awesome competition yesterday!!! Great job to everyone that competed...and a BIG thank you to all those who came out and supported!!!

Warm Up:
3 Rounds
Row 200m
10 Pull Ups
3 Bar Muscle Up attempts (with band if needed)
Kipping Pull Up Video


WOD:
3 Rounds for time of:
Run 400m
15 Hang Power Snatch (95/65)
40 Double Unders
15 Toes to Bar
40 Sit Ups
1 Rope Climb

Saturday, April 18, 2015

Saturday


8am for CrossFit WOD!!!



See you all tomorrow...  To come watch 2 Recoil Teams compete in Battleground! 9:30 am!!!

No Limits Sports & Fitness Academy
3221 Industry Dr.
Signal Hill CA 90755

**Dont't forget to check out the new Recoil Gear store! Use the code "NEWCUS" for 10% off your first order!

Friday, April 17, 2015

Friday


Hope to see you all Sunday to cheer Recoil on!!

Warm Up:

30 Double Unders
10 Hang Cleans (45#)
10 Back Squat

WOD:

For time
Run 400m
30x Ring dips
30x Sit-ups
30x Power Cleans (135/95#)
30x Push-ups
30x Box jumps (30/24")
30x KB swings (53/35#)
Run 400m


**This weekend come watch 2 Recoil Teams compete in Battleground! Sunday April 19th 8am at

No Limits Sports & Fitness Academy
3221 Industry Dr.
Signal Hill CA 90755

**Dont't forget to check out the new Recoil Gear store! Use the code "NEWCUS" for 10% off your first order!

Thursday, April 16, 2015

Thursday

Yoga/Mobility Tonight at 6pm!!

Warm Up:
Row 1000m
20 Back Ext
20 GHD Sit Ups



WOD:
3 rounds with 2 min rest between each round
6 min to:
Run 800m
Then with time remaning:
AMRAP of
10 kettlebell swings (53/35#)
10 OH Plate sit ups (25/15#)

*score total reps at the end of 6min!


Wednesday, April 15, 2015

Wednesday

Warm Up:
3 Rounds
Run 200m
10 Air Squats
10 Push Ups


WOD:
5 rounds for time of:
20 wall-ball shots, (20/14#)
20 Sumo Deadlift High Pull (75/55#)
20 Box Jumps (24/20")
20 Push Press (75/55#)
Row 20 calories
Rest 1 minute

**This weekend come watch 2 Recoil Teams compete in Battleground! Sunday April 19th 8am at

No Limits Sports & Fitness Academy
3221 Industry Dr.
Signal Hill CA 90755

**Dont't forget to check out the new Recoil Gear store! Use the code "NEWCUS" for 10% off your first order!




Tuesday, April 14, 2015

Tuesday

Warm Up:
3 Rounds
Row 22 Calories
11 Push Jerk (45#)

SKILL:
Handstands!!!
  -Hold
  - Push Up
  -Walk


WOD:
21-18-15-12-9-6-3 Reps for time Of

Deadlift (225/135)
Knee To Elbow


**This weekend come watch 2 Recoil Teams compete in Battleground! Sunday April 19th 8am at

No Limits Sports & Fitness Academy
3221 Industry Dr.
Signal Hill CA 90755

**Dont't forget to check out the new Recoil Gear store! Use the code "NEWCUS" for 10% off your first order!

Monday, April 13, 2015

Monday

How was your weekend???
So excited to announce the new RECOIL STORE!!! Click "Recoil Gear" on the main page and go SHOPPING!! 10% off your first order by using "NEWCUS".  Enjoy!

Warm Up:
3 Rounds
20 Wall Balls (14/10#) 
15 Toes to Bar
30 Double Unders 
200m Sprint 


WOD:
For Time:
20 Pull-Ups
20 Dead-Lifts (115/75)
20 OH Walking Lunges (20/14)
30 Box Step Over w/ Med Ball (24”/20”) (20/14) 
20 OH Walking Lunges (20/14)
20 Hang Power Cleans (115/75)
20 Pull-Ups 
(try for under a 12 min time cap!)

These are two to of the WODS from the NLI that will be May 16th! We already have 4 people signed up to compete! There are 4 levels so it is completely doable for all of you!! Click Here for more info and get registered TODAY!! Prices go up soon! 

**YOGA/Mobility Returns this Thursday at 6pm! Hope you all can make it!