Month: November 2015

Warm Up: Tabata: Jumping Lunges Hollow Rocks Drinking Birds Strict Press WOD: 15 min AMRAP: 14 Deadlifts (225/155) 7 HSPU’s 100m Farmers Carry (70/53)

Warm Up: Tabata: Lateral Squat Jump Push Ups Reverse Burpees Kip Swings Strength: Back Squats 3-3-3-3-3 WOD: For Time: 21-15-9 Power Cleans (115/75) Thrusters (115/75)

Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Knees 10 Drinking Birds Butt Kickers 10 Russian KB Swings High Skips 10 Kip Swings WOD: “Helen” 3 Rounds For Time: 400 meter run 21 KB Swings (53/35) 12 Pull …

Tuesday WOD 11/17/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Strict Press DU’s Strength: Push Jerks 2-2-2-2-2 WOD: 4 min AMRAP: 30 DU’s 10 Box Jumps (24/20) 10 Push Press (95/65) Rest 2 min then REPEAT.

There will no WOD at the gym today so we can all show our support for a great cause at CrossFit China Lake! Come WOD or cheer on your fellow crossfitters!! The EOD 130 Memorial Workout is in honor of …

Saturday WOD 11/14/15 Read more »

Warm Up: Tabata: DU’s Push Ups OH Squats T2B Strength: Front Squats 3-3-3-3-3 WOD: 9 min AMRAP: 200m run 15 OH Squats (95/65) 30 Sit Ups

Warm Up: Tabata: Burpees Hollow Rocks Strict Press Kip Swings Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds For Time: 22 Calorie Row 11 Push Jerks (135/95)

We have a modified schedule for Adult WODs today: 8:30am 11:30am 5:30pm Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Inchworm Push Ups 100m Jog 10 Single Leg DL w/ KB 10 Lateral Hurdle Hops Veterans Day WOD: …

Wednesday WOD 11/11/15 Read more »

Warm Up: Tabata: DU’s Hollow Rocks Front Squats Handstand Hold WOD: 5 Rounds For Time: 10 Front Squats (145/105) 8 T2B 6 HSPU

Warm Up: Tabata: Burpees Air Squats Inchworm Push Ups Single Leg KB Deadlift Strength: Deadlift 5-3-3-1-1-1-1 WOD: 7 min AMRAP: 200m Run 15 KB Swings (70/53) 30 DU’s