Of the day
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
Pre WOD Core
2:00 High Plank
2:00 Arch Hold
1:30 Side Plank L
1:30 Side Plank R
Every 0:30 for 3:00 (6 sets)
1 Power Snatch @ 60%
-2:00 weight adjust-
Every 1:00 for 6:00 (6 sets)
1 Squat Snatch @ 70%
-2:00 weight adjust-
Every 1:30 for 6:00 (4 sets)
1 Squat Snatch@ 80%
Back in early 2015, Anthony Lowenstein sent me (Allison) this photo of his "alternative workout" for people if they didn't like any of the three lines of programming we had in place. He named it the ALow iOS group workout, making fun of our Google Group discussion board. I had joked that I had sent him an invite to it about once a month, for about six years, each time he had asked, though he never signed up. The email interactions w ALow over the years were priceless, and we will share some good ones from time to time. So, don't worry, this is NOT tomorrow's workout. We will get back to other pics and content very soon, as well. #tjsgym #tjsgyms #ALow #youcantmakethisshitup #godspeed
So proud of Candace tonight. The greatest adaption was between the ears. A few adjustments and her implementation of them, resulted in a good PR! @crossfit858
#crossfit #crossfit858#crossfit858missiongorge#crossfit858mg #crossfit858uptown#sandiego #sdfitness #sandiegofitness#sorrentovalley #scrippsranch #lajolla#miramar #miramesa #utc #ucsd#alliedgardens #grantville #delcerro#friars #missiongorge #sdsu#missionvalley #northpark #npsd#normalheights #858 #619
LIFT: DEADLIFT 11min to work up to 8RM ==THEN== 9min E3MOM 8 Reps @80% SKILL: HANDSTAND PUSH-UP (10min) WOD a 6min EOMOM In 2min: 200m Row 10 HSPU (Sc 5 Kick-ups + 10 Seated DB Press) *Group 2 starts @1min WOD b For Time: (6min) 800m Run AMRAP Amer KBS (Rx 72/53, Sc 62/45)
12/7/2016 Beginner Intermediate Advanced WOD 24 Min EMOM Min 1-6 Odd - 7 Back Squats Even - Max reps pull ups Min 7-12 Odd - 7 Back Squats Even - Max burpees Min 13-18 Odd- 7 Back Squats Even - Max KB swings Min 19-24 Odd - 7 Back squats Even - Max box jumps Back Squats: Beg(75/55) Int(95/65) Adv(115/85) KB Swings: Beg(26/18) Int(1/26) Adv(1.5/1)
We teamed up with @abc_hopes to give you a functional Christmas gift. Everyone that comes to the Christmas party will get one of these so you don't have to walk out of the grocery store with all your healthy foods falling out of your hands. #DoTheHardThings #ItsAMovement #abchopes #christmas
Part A. Front Squats: 2 Rounds: 7@ 65% 5@ 75% 3@ 80% 3@ 85% WOD: 10m AMRAP 100m Run 5 Rt Arm Single Arm KB Swing (70/53) 5 Rt Arm Single Arm KB OHS (70/53) 5 Lt Arm Single Arm KB Swing 5 Lt Arm Single Arm KB OHS 1 Rope Climb (sub 2 lay down rope climbs, or...
#WOD for Monday 12/5
#Strength: 6 sets to work up to a heavy complex of 2 #frontsquat and 1 #jerk #Metcon "Jackie" For time
#crossfit #FoxwingFitness #carpinteria #fitlife #healthyliving #santabarbara #CrossFitGirls #olympiclifting #montecito
Complete as many rounds as possible in 12 mins of:
Row, 250 m
Run, 200 m
ROM WOD (15 MINS)
Every 5 mins for 30 mins, alternating between:
Row, 1000 m
60 GHD Sit-ups
200 Double Unders
MAX EFFORT PLANK HOLD
6 X 100 M ROW (30 SEC REST)
Trojan Athletics In House Comp!!
December 17th (SATURDAY)
Check in: 8am-8:30am
Event/Standard Briefing: 9am
First place RX Male and RX Female prize:
January FREE MEMBERSHIP + Gift bag
First place Scaled Male and Scaled female:
Free T-shirt + gift bag
Judging by coaches
Deadlift 225/155 (Scaled: 165/115)
HSPU (Scaled: Push ups)
Time cap: 10mins
13 Push jerk 95/65
13 Burpees over bar
13 Overhead squat 95/65
13 T2B (scaled: knee raises)
9 mins to establish a heavy complex of:
Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ]
Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY R...
This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).
Movement RX will be giving a seminar on mobility of the hips & squat. Wednesday 7th 6:30pm at the Encinitas location. We hope to see you there! #carlsbad #encinitas #oceanside #mobility #movementrx @movementrx #daremightythings #romwod
We have adopted two large families this Christmas.
Please help us make their Christmas special.
Click the link below and sign up for something you can purchase. Please bring WRAPPED and LABELED to the gym by 12/21/16.
Contact Robin@crossfitcp.com with any questions