Wednesday, October 1, 2014

Wednesday

Little Active Recovery today!?

It looks worse than it is... if you skip today.. this workout will be waiting for you :)

Run 1 Mile
75 Burpees
Run 1 Mile

**Tomorrow Yoga/Mobility! 6pm! BE THERE!!

Tuesday, September 30, 2014

Tuesday

I think Monday was too easy :)
Let's Close out September with a BANG!!

Warm Up:
Row 1000m
15 Squats
15 Sit Ups
15 Burpees

WOD:

The Seven:
7 Rounds for time:
7 HSPU
7 Thrusters (135/95#)
7 Knee To Elbow
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (72/44#)
7 Pull Ups

**This Thursday Mobility/Yoga 6pm!! We only had 2 people last week so let's all try to get back!!!

Monday, September 29, 2014

Monday

Happy Monday!

Thanks to everyone who came out to the SWIM WOD Saturday! We had a ton of fun and hope to do it again soon!

Warm Up:
2 Rounds
 Run 800m
20 Walking Lunges
20 Back Ext
15 Pull Ups

WOD:
7 Rounds for time of:
7 Dumbbell Thrusters (45/25#)
1 Rope Climb

**Softball Team has a DOUBLE HEADER tonight!!! Come out and support!! 7pm and 8pm!!

Saturday, September 27, 2014

Saturday

See you all at 8am for our SWIM WOD!!

8am  Western High School off Western and Orange!

Friday, September 26, 2014

Friday

Who's excited for the swim WOD tomorrow??
8am... Western High School!! It's going to be awesome! Please no kids!

Warm Up:
3 Wall Climbs
20 Jumping Squats
15 Push Ups

WOD:
5 Rounds for time:
12 Deadlifts (135/95#)
9 Hang Cleans
6 Jerks


Thursday, September 25, 2014

Thursday

Yoga/ Mobility NIGHT!!! 6pm

Warm Up:
Row 1000m
10 Burpees
20 GHD Sit Ups

WOD:

For Time:
50-40-30-20-10
Double Unders
10-20-30-40-50
Box Jumps (24/20")

**Swim WOD on Saturday!! 8am! Meet at Western high school (off Western and Orange in Anaheim). Please no children! The workout will be totally doable for all levels of swim ability!! (Miguel :) It's going to be super fun!

Wednesday, September 24, 2014

Wednesday

CHIPPER TIME!!

Warm Up:
100 Double Unders
500m Row

*This WOD is dedicated to a fellow crossfitter... Gary Minnot... We are thinking about you and will work our hardest for YOU!

WOD:
"Gary"
For Time:
25 Thrusters (95/65#)
25 Burpees
Run 400m
25 Pull Ups
25 Box Jumps (24/20")
Run 400m
25 Ring Dips
25 Double Unders
Run 400m
25 Sumo Deadlifts (95/65#)
25 Man Makers (
40/20#)
Run 400m

 Don't be lame and skip today!