8.28.14 WOD
A. Conditioning Every 4 mins 400m run 8 rds (record each round) B. Not For time 150 Hollow Rocks (Demo) Holiday Weekend Schedule Saturday Classes: 9a and 10a Only Sunday: Closed Monday: Open Floor 9a-11a
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8.27.14 WOD
2 sets for total reps of: AMRAP in 5 min of: 10 Overhead squats 95/65 10 Push-ups 30 Double unders rest 5 min AMRAP in 5 min of: 10 Push press 95/65 10 Toes to bar 30 Double unders rest 5 min, repeat *Score total reps completed for both sets combined. 1 Round is equal…
8.26.14 WOD
A. Four Sets of: 1)Bulgarian Split Squat x 8-10 reps (Use heavy DBs or KBs in each hand) rest 60sec 2)Ring Push-Ups x Max Reps B. Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Sit-Ups *Perform eight sets of 20 seconds of…
8.25.14 WOD
A. Gymnastics Circuit – cycle through the movements 3 times, rest about 60-90 sec between exercises. 1.Box Handstand push-ups –10-12reps. knees or toes on the box, torso as vertical as possible. 2. Ring rows – 5-10 reps. Raise your feet if possible. 3. Plank Holds – 30-60 seconds. Hold w arms extended, focus on locked…
8.23.14 WOD
2014 Crossfit Glendale Throwdown and 2nd Year Anniversary Celebration !!! Time: Competition 9am-12pm BBQ Celebration 2pm-7pm This is going to be a totally fun event, and everyone is encouraged to participate. Plan on it running from 9 am till noon. We will get some food and hang out and celebrate CFG 2nd Anniversary, but first…
8.22.14 WOD
A. Close Grip Bench Press 3-3-3-3-3-3-3 B. Skill work: 4sets not for time Rope Climbs x 3 reps (bring long socks) L-Sit x 30-60 seconds (if you cannot do this consecutively, accumulate the time) 2014 Crossfit Glendale Throwdown and 2nd Year Anniversary Celebration Date: August 23, 2014 Time: Competition 9am-12pm BBQ Celebration 2pm-7pm Everyone…
8.21.14 WOD
A. 10 Rounds for time With a Partner (You Go, I Go) 10rds each 200m Sprints * First person runs 200m then second person runs 200m until they each have completed 10 200m sprints * B. 6 Rounds 30 sec Plank hold (elbows) 15 Abmat sit ups In House Partner Competition:…
8.20.14 WOD
“Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 KB Swings 32kg/24kg Scaling Muscle Ups: Scale reps to 1 per round Sub 4-6 Pullups (CTB if able) Sub 2-4 Negatives (based on ability) HSPU: Scale reps accordingly Scale ROM (No more then 2 abmats) Sub 2 Negatives Sub 8 Pushups …
8.19.14 WOD
A. Strict press 3-3-3-3-3 B. In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 Wall Ball Shots 10 Burpees 300 Meter Run