0665:

May 26 Memorial Day Schedule: 8,9 am only. These are the only workouts scheduled for Monday. Don’t forget to bring your 20# vest. 

WU: Ready Ready!

WOD:

  • 25 Cleans 135/95
  • 30 Toes-to-Bar
  • 
30 Box Jumps (24″/20″)
  • 30 CTBPU
  • 
25 push press 135/95
  • 
100 DU/200 SU
  • 25 Thrusters 135/95
  • 50 Burpees

GA: 25 Cleans, 25 clam shells, 25 box jump – step up, 20 pull ups, 25 push press, 100 SU, 25 thrusters, 25 burpees.

0664:

WU: get mobile then blast off.

WOD: 15 min AMRAP

  • 20 arm haulers
  • 5 L-pull ups
  • 20 DU
  • 20 squats

STRENGTH: B. Press 2×6 60% 2×6 70% 2×6 80%

GA: 12 Arm haulers, 5 pull ups, 30 SU, 12 squats

0663:

Bobby Bobble heads now on sale in the Pro Shop.

WU: 8 minutes – 10 squats, 10 mt climbers, 8 bb Push press, 4 bb split jerk

WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.

  • 30 minute time block: C&J (split) 10X1 (partner up on a bb)

GA: Get in and learn. No clock. Lifting is fun and makes you 12% more beautiful on average. Studies show!

0662:

Don’t forget the SoCal regional this weekend at the Del Mar Fairgrounds. That is right next door to the box. Check it out Friday-Sunday.

WOD/WU13 MINUTES WORK:

  • 5 sec HSH
  • 10 m bear crawl (out gym)
  • 10 m broad jump burpee (in gym)
  • 20 m walking lunge (hands on head)

 

STRENGTH: Press – 2×6 60% 2×6 70% 2×6 80%

B. Squat 2×6 60% 2×6 70% 2×6 80%

0661: “Hot Shots 19”

In support of  Cal Fire and those who put out tremendous effort to keep all of us safe in our great county last week.  We sincerely thank you. 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

For more information please go to this link: https://hotshots19.crossfit.com

Attention 5:15am athletes: CDM will arrive at the box at 5:00am to provide a proper warm up and wod brief. We will 3 2 1 Go!:15 past the hour.

6RFT

  • 30 squats
  • 19 power cleans 135/95
  • 7 strict pull ups
  • 400 m run

45-minute cap for everyone so scale accurately! Note: Average round time 5-7 minutes

GA: 5RFT- 20 squats, 15 power cleans, 6 pull ups, 400 m run

0660:

WU: OK!

WOD:

Met-Con

20 minutes:

  • 5 minutes 5/10/15
  • 5 minutes 3-PC PP BS /12 lotbbj
  • 5 minutes 10 r. crunches, 6 wipers, 8 v ups 20 mt climbers
  • 5 minutes run 1000m

STRENGTH: Press 2×8@50% 2X8@60% 2X8@70%