0277: Sign up for the Games!

C'mon lets sign up for the games. Join Team 2120 today and the fun begins Wednesday.
C’mon lets sign up for the Open. Join Team 2120 today and the fun begins Wednesday.

 

 

 

 

 

 

Register at the link below. The cost is $20.00. Stay tuned for further details in the box

http://games.crossfit.com/

Warm up: Get ready.

Group Wod:

Teams of 3: 5 RFT

BB Friday plex – squat clean – thruster –b.squat to overhead back to ground!

▪        Partner (1) 5 rep BB F.Plex 95/65

▪        Partner 2&3 remain in plank hold

▪        Then rotate till all teammates have fulfilled rep obligation on bar!

▪        Then as a group run 400 m

▪        If any one drop’s to a knee during the plank hold there will be a 5 rep team penalty for  each occurrence to be paid in full at end of last 400 m. run

0276:

Go Will go!
Go Will go!

 

 

 

 

 

 

 

 

 

Warm up: set up hurry up

Wod:

Round 1- 7 min amrap

▪        12 ring push ups

▪        6 pull ups

3 min rest

Round 2 – 7 min amrap

▪        8 ring rows

▪        10 Cousins

3 min rest

Round 3 – 7 min amrap

▪        4 Ring dips

▪        15 abmat sit ups (pin elbows behind head)

Strength: Bench press  (BW) 4X8

 

 

0275:

DSC02192

 

 

 

 

 

 

 

Warm up: hip mobility drill – GTO work to working wt.

Wod: 1 GTO then 1 to 12 lateral over the bar burpees: Ex. 1 GTO – 1 OTBB , 1 GTO 2 OTBB, 1 GTO 3 OTBB etc…(note over the bar & back =1rep

For time:

▪        1 GTO 135/95

▪        1-10 OTBB

15 min stretch

0274:

Warm up: 8 sec HSH, 20 jr singles, 10 kb swing X 4

Wod: 3 min work 1 min. rest //  2 rounds of following: count total rounds

▪        4 TGU 35/26 – 15 DU

1Min rest

▪        2 HSPU – 8 comp swings 35/26

1 Min rest

▪        6 V-Ups – 12 mt climbers – 3 burpees

Strength: b. squat (BW)

25 – 20 – 15

0273: Daniel

Daniel!

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Warm up: 8 bb thruster, 100 run, 2-8 pull ups, active stretch

Wod: for time

▪    50 Pull-ups

  • 400 meter run

▪    95 pound Thruster, 21 reps

▪    800 meter run

▪    95 pound Thruster, 21 reps

▪    400 meter run

▪    50 Pull-ups

Strength: DL 6×3 /80

New Class times available Starting Monday: 8am and 5pm to the lineup. Monday – Friday 6am,8am,9pm,12 noon, 5pm and 6pm. Saturday at 9am. 

 

0271: Glen’s Snowbird Farewell

We remember the Mud Run with Glen back in the day at Del Mar.
We remember the Mud Run with Glen back in the day at Del Mar.

Warm up: Be warm be ready, set up pull stations // start time 15 past hour (cut time you guessed it 47 min. easy.

Wod: For time

  • 47 walking lunge steps
  • 47 Pull ups
  • 47 jumping squats
  • 47 HRPU
  • 47 bb thrusters 45/33
  • 47 burpees
  • 47 kb swings 53/35
  • 47 sec HSH (if you fail 12 burpees)
  • 47 DU
  • Run 400 m
  • A rope climb would be a cool way to finish if you know how already.