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WOD: 09/05/16 1. Every 1 min for 10 mins, alternating between: 15 Row (calories)s 50 Double Unders 2. ROM WOD (15 MINS) 3. TOES TO BAR PROGRESSIONS/ PRACTICE (10 MINS) 4. Complete as many rounds as possible in 15 mins of: Run, 100 m 7 Burpee Box Jump Overs, 24/20 in 7 Toes-to-bars 5. CASH OUT: 1 Single Hanging L-Sit for as long as you can. 1 PLANK HOLD FOR AS LONG AS YOU CAN.
1. 2 SETS NOT TIMED: 25 DOUBLE UNDERS 15 PUSH UPS (HR) 40 FT LATERAL BEAR CRAWL (L/R) 2. PUSH PRESS MOBILITY PREP (10 MINS) 3. ON A RUNNING CLOCK, EVERY 2 MINUTES FOR 6 MINUTES (3 SETS) 8 PUSH PRESS @ 80% – ON THE 8 TH MINUTE : (ADD 10 TO 20 LBS) EVERY 2 MINUTES FOR 6 MINUTES ( 3 SETS) 6 SNATCH GRIP PUSH PRESS 4. Complete as many rounds as possible in 7 mins of: 8 Ground To Overheads, 135/95 lbs 8 Burpee Over Bars REST 2 MINUTES: For time: 30 Handstand Push-ups 5. CASH OUT: REVERSE HYPERS 3 X 20 6. EXTRA WORK: ADVANCED WEIGHTLIFTING: JERK BALANCE 5X3 @ 50% SPLIT JERK 5X3 (START AT 50% AND WORK TO A HEAVY TRIPLE) PUSH JERK 5X3 (START AT 50% AND WORK TO A HEAVY TRIPLE) *rest as needed between sets*
WOD: 08/03/2016 1. PULL UP/ MUSCLE UP PRACTICE (10 MINS) 2. ROM WOD (15 MINS) 3. 3 rounds, 1 min per station, of: Rope Climb, 15/15 ft Dumbbell Snatch, 45/25 lbs Muscle-up Dumbbell Hammer Curl, 30/15 lbs Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations 4. CASH OUT: 1, 2 OR 3 MILE RUN FOR TIME.
WOD: 06/17/2016 1. 2 SETS NOT TIMED 250 M ROW 10 KB SWINGS (RUS) 10 GOODMORNINGS 2. DEADLIFT MOBILITY PREP (10 MINS) 3. DEADLIFT EVERY 2 MINS FOR 12 MINS ( 6 SETS) *Set 1 – 5 reps @ 60% *Set 2 – 3 reps @ 65% *Set 3 – 2 rep @ 72.5% *Set 4 – 1 reps @ 75% *Set 5 – 1 Reps @ 80% *Set 6 – AMREP @ 85% REST 3 MINS Every 2 mins for 10 mins: (5 SETS) 1 POWER CLEAN, (START AT 60% AND WORK UP TO A HEAVY SET) 4. Complete as many rounds as possible in 5 mins of: 3 Power Cleans, 155/105 lbs 3 Front Squats, 155/105 lbs 5. CONDITIONING: 3 SETS NOT TIMED 15 GLUTE HAM RAISES 50 M FARMER WALK (HAP)
WOD: 05/30/2016 Hey Guys the gym will only be open at 9 am tomorrow for Memorial Day.Come join us to honor our fallen heroes by doing this Hero of Hero Workouts. You can do it Rx’d, do the Half Murph or share the reps with a partner. All levels welcome. “MURPH” For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi *Use a 20 lb vest or body armor if you can.
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Today's video was inspired by a recent piece written by Rob Wilson. Although we've been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, "What he said..." Thank you Rob for your incredible article, ability to communicate, and helping the rest of us level up our consciousness as it relates to working out. [ 52 more words ] http://crossfitla.com/conscious-dosing-medicine-vs-toxin/
Monday, October 24 - http://www.vaultcrossfit.com/2016/10/monday-october-24/
WOD for Monday 10/24: Warm Up: 3 Rds/10 reps ea: Squats, Ring Rows, Sit Ups, Push Ups - Then Power Clean Drills w/ a Bar (5 each): Fr Squat, Dip-Shrug, Muscle Clean, HPC, Pwr Clean, Bk Sq, Goodmornings Mobility : 2x10 X-Band Walks each direction Strength - Back Squats: 5@75%, 3 @85%, 1+ @95%. Work up to 75%. Based on 90% of 1RM Metcon - 9 min AMRAP 1 Power Clean (135/95) (155/105) 1 Front Squat 1 S20H *Add one rep to all each round Accessory: 50-100 Banded Leg Curls and 3 x 10 Abs with plate switch
Women’s Novice Session Results 1. Stephanie Whitmore- Northwest Iron 2. Laramie Eckerdt- Waypoint CrossFit 3. Kylie Cason- Foundation 4. Jilda Lamb- Northwest Iron 5. Amber Jensen- Kitsap CrossFit 6. Hanna Benkart- CrossFit RE 7. Holly Gorman- Northwest Iron 8. Alissa Wood- Northwest Iron 9. Ramona Ramirez- East Coast Gold 10. Melissa Waud- Calpians 11. Alison Jeffers- Waypoint CrossFit 12. Jess Kimball- Trident 13. Shaundra Johnson- Trident 14. Chelsea McCauley- Northwest Iron 15. Krist Frost- Northwest Iron 16. Angela Cannon 17. Brianna Sweet- Waypoint CrossFit 18. Shana Menlove- CrossFit ThunderRidge 19. Lisa Green- Level 4 CropssFit 20. Alina Dziembowski- East Coast Gold 21. Jessica Ferguson- Industrious 22. Jessi Cox- Waypoint CrossFit 23. Kathleen Groth- East Coast Gold Men’s Novice Session Results 1. Ryan Crisostomo 2. Michael Hirsch- CrossFit NXNW 3. Tim Shield 4. Andrew Bueno- Foundation 5. Travis Muraoka- Trident 6. Seamus Hanley- 360 Barbell 7. Craig Orwin- Dungeon Fitness 8. Rocco Settonni 9. Jon Acevedo- Trident 10. Kris Trimble- Victory City CrossFit 11. Ryan Miller- Victory City CrossFit 12. James Daws- Bayonet Barbell 13. Richard Barnes- Trident 14. Tosh McAfee- Trident 15. Ben Stoebner- Sasquatch 16. Kelley Milligan- Town 17. Thaddeus- PR Weightlifting 18. Zach Kilcer- Level 4 19. Duc Luong- Calpians 20. Zachary Wright- Trident 21. William Narvaez III- Trident 22. Layton Randahl- Trident 23. Joshua Mullins- 360 Barbell
Friday 10.21.16 WOD EMOM 20 mins, alternating: Min 1 - Shuttle Run 50 ft down and back x 6-8 reps Min 2 - 5-7 Muscle Ups Min 3 - 30-50 Double-Unders Min 4 - 8-12 Strict Handstand Push Ups Photo: Nicole's Overhead Squat is so legit!! She moves very well and she takes pride in doing it right every time and doesn't worry how much weight is on that bar!! Well at least most of the time :) we love you Nicole!!! Thanks for making this place better!! Cheers to Friday!!
The heads of the CrossFit Families. Thank you all for coming to our logistic meeting for our #scaffiliatecup2016 this Saturday. Big shout out to the demo team and ladies behind the scenes for all the love and energy you have put into this competition! #crossfitwestready #crossfit #kaylaNotWorriedAboutIt
UB Women! Fun opportunity - share your opinion and input on activewear pants in a fun 2-hour interactive session. Meet with a San Francisco clothing design team and help shape the future of their products. If you are selected to participate, you will receive $200 + 2 pairs of activewear pants to test and keep! Click to learn more and provide your info: