Friday, September 30, 2011

WOD 30 Sept

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

These are squat not power snatches.

See you at 1615

Thursday, September 29, 2011

WOD Sept 29

Snatch 1-1-1-1-1-1-1 reps

For all the new people-

Overhead squat1-1-1-1-1-1-1

As an added bonus its My Birthday so its
39 BURPEES for all !!!

We'll be there @ 1000 and 1600

Wednesday, September 28, 2011

WOD 28 September

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

(Women 14 WB/ 72 KB / 95 STO / 105 SP)

See you @ 1615

Monday, September 26, 2011

WOD 26 Sept

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

I'll be there @ 1600

Crossfit High Voltage from Epic Junction on Vimeo.

Sunday, September 25, 2011

WOD 25 September

Deadlift 3-3-3-3-3 reps

CFE WOD - (for those of you who want to join me!)
As many rounds as possible in 5:00 of:
3 Overhead Squats, 95/65 pounds
6 Push ups
9 Air Squats

Duke will be there at 1030

Licia will be there @ 1500 (I think the On-ramp course will be starting at 1600, so we have to make sure we are done)

Saturday, September 24, 2011

WOD 24 September

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Licia will be there @ 10am
Monty will be there @ 1430

Some of us will be doing a Trail run this afternoon at 1500 (around 5k), we'll be starting at the communication towers in the Jerez MTB area (off the A-2002 towards El Portal), anyone is welcome to join us! Call me if you need more directions (Licia) 639683084

Friday, September 23, 2011

Rest Day/On-Ramp

It's a rest so enjoy.

On-Ramp today at 1630 SHARP  if you can show up a little early.

Wednesday, September 21, 2011

WOD 21 September

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

(Women DL 165lb)

Licia will be there @ 1030

Fred will be there @ 1615

Tuesday, September 20, 2011

WOD 20 September

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

(not a timed workout, resting as needed between rounds)

We'll be there @ 1615

Sunday, September 18, 2011

WOD 18 Sep

Split Jerk 1-1-1-1-1-1-1 reps

I'll be there @ 1600

Great Job to everyone that took part in FGB6 yesterday!!  We had an awesome time!!

Saturday, September 17, 2011

FGB6

---ITSSSS TIIIIMMMMEEE---

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

See you there @ 1500

Don't forget the after WOD party and BBQ at our place @ 1900

Wednesday, September 14, 2011

Rest day

Enjoy, stretch, relax, hydrate!!

WOD 14 Sep

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

See you at 1600

Tuesday, September 13, 2011

WOD 13 September

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Licia will be there @ 9:45am

(check comments for other times)

Monday, September 12, 2011

WOD 12 September

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Licia will be there @ 1615
(check comments for other times!)

Sunday, September 11, 2011

Rest Day

It's a rest day so Enjoy a lazy Sunday!!

Fight Gone Bad 6 will take place on Saturday @ 1500 with an After party at our place at 1900.  Check out our FaceBook page for more details.

And lastly, I will be holding another on-Ramp class starting on Friday 23 Sept @ 1630
If you know anyone who wants to start CrossFit have them send us an E-mail to sign up for the Class.

Saturday, September 10, 2011

WOD 10 Sep

Tabata "Bottom to Bottom" Squat
then,
Run 1 mile

Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

See you @ 1600

Friday, September 9, 2011

WOD 9 September

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2


Licia will be there @ 9:30am

Fred will be there @ 1615

Thursday, September 8, 2011

WOD 8 September

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

See you @ 1615

Wednesday, September 7, 2011

REST DAY

Rest day or pay what you owe

Licia will be there at 9:30am

Tuesday, September 6, 2011

Monday, September 5, 2011

WOD 5 September

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Licia will be there @ 10am

The gym will also be open at 1600

Saturday, September 3, 2011

"31 Heroes WOD" - September 3

“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps

http://31heroes.com/

We'll be there @ 1700

Friday, September 2, 2011

WOD 2 September

15-12-9-6-3 reps for time of:
135 pound Power clean (women 95lb)
Bar-facing burpee

Renee will be there @ 9:15

Also the gym will be open at 1600

(Don't forget tomorrow is 31 Heroes WOD - 1700)

Thursday, September 1, 2011