Happy Birthday Tom Ricondo!
Happy Birthday Erdem Ucar!
CrossFit WOD
4 min AMRAP of:
15-12-9
Wallball (20/14)
C2B Pull-Ups
Max Calorie Row (in remaining time)
Rest 4 minutes
4 min AMRAP of:
15-12-9
Wallball (20/14)
Toes to Bar
Max Calorie Row (in remaining time)
Rest 4 minutes
4 min AMRAP of:
15-12-9
Wallball (20/14)
Pull-Ups
Max Calorie Row (in remaining time)
Rest 4 minutes
Posted on 09/18/2017 at 10:00:00 PM
Happy Birthday Shahin Varshosaz!
Strength
Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
CrossFit WOD
FT:
21-15-9
Sumo Deadlift High Pull
Push Press (95/65)
Burpees
Posted on 09/17/2017 at 10:00:00 PM
Strength
5 min EMOM of:
1 Pause Front Squat (3 sec)
1 Front Squat
min 1 @ 60%
min 2 @ 65%
min 3 @ 70%
min 4 @ 75%
min 5 @ 80%
CrossFit WOD
5 RFT:
(20/15) Calorie Row
10 Thrusters (95/65)
Posted on 09/14/2017 at 10:00:00 PM
Happy Birthday David Castro!
CrossFit WOD
FT:
18-15-12-9-6-3 of:
Strict Pull-Ups
Strict Ring Dips
200 m Run (between rounds)
Posted on 09/13/2017 at 10:00:00 PM
Strength
10 minute to establish:
Max Effort Power Snatch
CrossFit WOD
8 minute AMRAP of:
10 Toes to Bar
10 Burpees
Posted on 09/12/2017 at 10:00:00 PM
CrossFit WOD
FT:
80 Double Unders
80 Air Squats
800 m Run
400 m Sandbag Run
40 KB Swings (70/53)
40 Double Unders
Posted on 09/11/2017 at 10:00:00 PM
CrossFit WOD
Teams of 2
FT:
2001 m Row
then
4 Rounds of:
9 Muscle Ups
11 Bear Complex (135/95)
then
2977 m Row
Posted on 09/10/2017 at 10:00:00 PM
Happy Birthday Margie Hausam!
Congratulations to all of the August Committed Club:
Anna Kim 21
Carley Evenson 23
Courtney Cowan 22
Danny Trujillo 21
Diane Vinh 27
Eric Anderson 20
Faizon Hassan 21
Haythem Husain 20
Jesus “Sexy Pantalones” 21
Joe La 26
Josh Desisto 21
Judy Ramirez 24
Ken Wu 22
Leo Nolivaiko 24
Lucy Molina 22
Lupe Pena 21
Margie Hausam 20
Matt Sisto 20
Melinda Petre 26
Michelle Casas 20
Rachelle Moniz 22
Roger Farias 22
Wilson Jung 22
Yesenia Salceda 26
Strength
Clean and Jerk
10 minutes to build
1 Power Clean + 1 Hang Squat + 1 Jerk
CrossFit WOD
3 RFT:
10 Thrusters (115/80)
20 Pull-ups
50 Double Unders
Posted on 09/07/2017 at 10:00:00 PM
CrossFit WOD
Teams of 2
4 RFT:
30 KB Swings (70/53)
500 m Row
30 Box Jump Over (24/20)
500 m Row
30 HR Push-Ups
Posted on 09/06/2017 at 10:00:00 PM
CrossFit WOD
Open 12.1
7 min AMRAP of:
Burpees
-then-
FT:
75 DB Snatch (50/35)
with EMOM of:
7 Wallball (20/14)
Posted on 09/05/2017 at 10:00:00 PM
