Thursday, June 30, 2011

WOD 30 June

Deadlift 3-3-3-3-3 reps

Back squat 5-5-5-5-5  70 % 1RM

I'll be there @ 1530

Wednesday, June 29, 2011

WOD 29 June

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I'll be there @ 1600

Tuesday, June 28, 2011

Fight gone bad 6

We have started another team for fight gone bad 6. We did great last year but this year I think we will do better. If your interested just click on the link below and go to the team section and select join team. Crossfit rota is under Andalucia, Spain. Hope to see max participation.

https://fgb6.rapidgiving.com/tms/jointeam.aspx?tk=T18PPEG

Monday, June 27, 2011

27 jun 11

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups




Andy will be going at 0930.

Wednesday, June 22, 2011

22 Jun11

Deadlift 3-3-3-3-3 reps

Andy will open at 1100. I may go over to the track at 1130.

Friday, June 17, 2011

17 Jun11

Clean and Jerk 1-1-1-1-1-1-1 reps


Andy will be there from 1500 to 1630.

Wednesday, June 15, 2011

Rest Day

Rest Day!

We'll be in England for a couple of weeks, if nothing is posted here, please check the Facebook Group for opening times!

https://www.facebook.com/pages/CrossFit-Rota/120800564659707

Licia & Fred

Tuesday, June 14, 2011

WOD 14 June

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups


Strength Training - Front Squat 6 reps x 3  (67% 1RM)

Licia will be there @ 10:30am

I think Duke/Lynn will be there @ 1600 (check for comments!)

Sunday, June 12, 2011

WOD 12 June

"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Be there @ 1600
Sorry for the late post

Friday, June 10, 2011

WOD 10 June

For time:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

(Women - 155 DL / 95 PP    or  Scaled 95/115 DL / 65/75 PP)

Strength Training (Day 3) - Back Squat 6 Reps x 1  (90% Max)

Licia will be there at 10am (check for comments on later times!)

Thursday, June 9, 2011

WOD 9 June

Complete as many rounds as possible in 15 minutes of:

15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

 Fred/Licia will be there @ 1630

Wednesday, June 8, 2011

WOD 8 June

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

Back Squat 5x5 @ 70% of your 1 rep max (Don't worry I'll have a percentage chart)

see you @ 1500

Monday, June 6, 2011

WOD 6 June

Snatch balance 1-1-1-1-1-1-1

Front Squat      1-1-1-1-1-1-1

Fred will be there @ 1630

Sunday, June 5, 2011

WOD 5 June

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Fred will be there @ 1630

Saturday, June 4, 2011

WOD 5 June

2011 CrossFit Games Regional Workout 4

For time:

100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Fred will be there @ 1630 

Friday, June 3, 2011

REST DAY

Enjoy!!
Our 10 week squat program starts tomorrow. The goal is to improve everyones squat in both technique and load.
The squat routine will be based off of a percentage of your 1 rep max in the Back Squat, Front Squat and Overhead Squat.  If you don't have a 1 rep max in these movements you'll have the opportunity soon.  If you already have a 1 rep max be sure to know what that is prior to showing up at the box We'll work on it everyday in addition to our regular WOD.
So every 'on' day you'll come into the box do your warmup, do your squatting and then your WOD.
Efficiency is the key.

Post questions to comment section

Thursday, June 2, 2011

WOD 2 June

"Moon"
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
Alternate feet in the split snatch sets

Sorry for the late post
I'll be there @ 1600

Wednesday, June 1, 2011