Monthly Archives: January 2017

1517:

Congratulations Audi on your First Place finish last weekend in Hemet. Our Coach laid down an impressive 180kg total and went 6 for 6 on all of his lifts. 1518: Wednesday 2/1 STRENGTH: 4X3 b. press (across) 4X15 db chest fly (across) wod: amrap 12 5 T2B 16 mt climbers 8 bb overhead reverse lunges… Read More »

Category: WOD

1516:

Samantha. 1517: Tuesday 1/30/17 STRENGTH: 3×5 f. squat (climbing) 3×5 b. squat (climbing) wod: 5 RFT 6 HSPU 8 power cleans 135/95 10 OTBB Mob block: 5 good minutes

Category: WOD

1515:

Austin and GK. 1516: Monday 21 15 9 wall balls pull ups thrusters 95/65 box jumps kb swings 53/35 Finisher: 50 GHD sit ups or 100 abmat sit ups

Category: WOD

1513:

Saturday morning wod has had solid participation. Open gym @ 8, CrossFit BW @ 9am. 1515: Friday 1/27 STRENGTH: choose any weight and partion reps to 100 OHS wod: EMOM 21 3 wide grip pull ups (C2B if you can) 6 pistols or 12 squats 4 2120 burpees

Category: WOD

1512: R.I.P Lee O’Denat

It was a pleasure to work with and get to know you Lee. 1514: Thursday 1/26 wod: 10 rounds 3 man makers 40/30 200 m run Finisher: accumulate 8 minutes per side of any banded distraction and or lacross ball smash.

Category: WOD

1511:

Saturday Mornings at 2120. 1513: Wednesday 1/25 STRENGTH: Superset – 3×5 b. squat – 3x10m db walking lunges Superset – 3×5 press – 3×5 strict HSPU Super set – 3×5 b. press – 3×10 tempo push ups 2 sec. down, 2 sec. hold bottom 2 sec. @ top wod: amrap 10 2 slam ball get… Read More »

Category: WOD