8.19.14 WOD
A. Turkish Get Up : Find 1RM B. 20 min AMRAP 500m Row 50 Ab-Mat Sit-Ups
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9.18.14 WOD
“Running Lynne” Five rounds of: Run 400 meters Max reps Bench Press (Bodyweight) Max reps Pull-ups Goal is to perform each round as fast as possible AND to complete as many reps as possible each set. Rest 3-4 minutes after Pullups. Scaling Bench Press: If you cannot Bench Press your bodyweight, scale to a weight…
9.17.14 WOD
A. Sumo Deadlift DEMO Build to a 3RM. 2 minutes rest between sets. DON’T COMPROMISE TECHNIQUE. B. Lurong Paleo Benchmark The Olympian 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movments: Ground to Overhead (G2OH) Burpees over the bar Scaling Men Level 3/2/1 20 G2OH- 95/65/20lbs(medball)…
9.16.14 WOD
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…
9.15.14 WOD
A. Back Squat : 5×5 (65-70% of 1RM) B. Core – 3 Rounds In 60seconds hold as long as possible : -HandStand hold -Arch body hold -Hollow Body hold *rest 30sec between movements Fall Cleaning Nutrition Lurong Living Paleo Challenge!!! We will be kicking off the Lurong Living Paleo Challenge today. The…
9.13.14
There are no classes scheduled today. Please come on down and cheer on your fellow CrossFit Glendale athletes at Flex on the Beach! Flex on the Beach notes: Meet at box at 7:30a to car pool and pick up any equipment needed. Athlete check-in starts at 8am. One person can check your team…
9.12.14
Today is a programmed rest day at CFG. You can use today to come in to any of the regularly scheduled classes and make up a workout your missed, work on a skill, lift, mobilize, or just hang out. Flex on the Beach athletes prep yourselves for competition tomorrow. Ask your coach for help on…
9.11.14 WOD
For time: 2k Row Then finish with MobilityWOD: Clean up that junky iliacus & adductor with a kettle bell handle–Video Ankles…. MobilityWOD- Video Flex on the Beach 8am is athlete check-in. Meet at box at 7:30a to pick up any equipment needed and car pool. Weekend Schedule: Saturday: All classes will be Canceled….
9.10.14 WOD
4 Rounds (Flex Prep) 2-min Each Round 10 Burpees 15 Sit Ups AMRAP Thrusters Rest 1 – Min Finish with…. 10min Mobility (lax ball, Bands and Foam rollers) Tight Shoulders? Clean up your lats. | Feat. Kelly Starrett | MobilityWOD—Video Tight Hips? | Feat. Kelly Starrett | MobilityWOD—Video Weekend Schedule: Saturday: All…
9.9.14 WOD
A. Strict Press Find a 1RM. B. 5 Rounds for Time 5 Handstand Push-ups – Kipping is OK, but do them strict if you can. 15 Kb Swings 70/55 45 Double Unders Weekend Schedule: All classes on Saturday will be Canceled. Sunday: Lurong Living Paleo Challenge Prep Discussion 10am (for all athletes). Open Floor…