7.21.13 Open Floor
Happy Birthday to the Queen of CrossFit Glendale Vita!!!
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7.20.13 WOD
SAVE THE DATE!!! One Year Anniversary Celebration….. We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate our 1st year anniversary. We will provide food, refreshments, a decorative atmosphere and even a DJ!!!! RSVP Todays WOD In Teams of 2 – For time…
7.19.13 WOD
A. Bench Press 5-5-5-5-5 B. Take 15-20 minutes to cycle through and practice various gymnastics skill a that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or HSPU, L-Sits x 30-60 seconds, L-Pull-Ups, Muscle-Ups, Rope Climbs etc… Article; 6 OLYMPIC WEIGHTLIFTING HABITS TO BREAK…
7.18.13 WOD
For time: 100 Squats 30 Box Jumps, 24/20 30 Kettlebell swings, 32/24kg 30 Sit-ups 30 Power cleans, 30 Burpees 30 Wall-ball shots, 800 meter run SAVE THE DATE!!! One Year Anniversary Celebration….. We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate our…
7.17.13 WOD
A. Take 20 Minutes to find your 1RM Deadlift (focus on setup position, keeping tension in hips and bar close to legs-If you lose back position, go lighter) B. 3 Rounds For Time: 15 Deadlifts (45% of your 1RM) 12 Pull-Ups 9 Burpees Finish with 800m Run GINA,
7.16.13 WOD
A. Push Press (Demo) Take 15 minutes to work up to 3 rep max Push press B. 21-15-9 reps of: Push Press (95/65) KB Swing (32k/24k) Box Jump (24″/20″) One Year Anniversary Celebration….. We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate…
7.15.13 WOD
A. Back Squat – 20 reps UNBROKEN!!! ** You must increase load from last week. B. 10-9-8-7-6-5-4-3-2-1 reps, for time of: Wall Ball, 20 lbs Hang Power Clean, 135/95 lbs Mark Rippetoe: Back Squat Geometry Pt. 1 (video) Slow elbows and bruised collarbones on the clean? fubarbell Mellisa,
7.14.13 Open Floor
Open Floor 10a-12p: Work on the skills that require the most attention for YOU. This means to work on the movements you hate doing because you can’t do them well or can’t do them at all. And don’t forget flexibility. Pick the Mobility WOD from K-Star’s collection, grab some bands, lacrosse balls, a foam roller…
7.13.13 WOD
Im Memory Of The 19 Firefighters Killed While Battling The Wildfire In Arizona 19 Deadlifts (275lbs/185lbs) Run 200m Med Ball Run 19 KB swings (2pood/1.5pood) Run 200m Med Ball Run 19 Front Squats (115lbs/75lbs) Run 200m Med Ball Run 19 Burpees Run 200m Med Ball Run 19 Pullups (Chest to Bar) Run 200m Med Ball…
7.12.13 WOD
Benchmark! “Amanda” 9-7-5 reps for time: Muscle Ups Snatch (135/95) There is a 15 minute time cap. Scale accordingly. CrossFit – WOD 130130 Demo with Cara Hipskind and Kayla Baumgardner (video) CrossFit – Believing She Belongs: Gretchen Kittelberger (VIDEO)