DESERT CROSSFIT

   




Desert CrossFit....the valley's ORIGINAL and longest standing CrossFit training facility.

Voted "Best of the Best" for Best Fitness Club/Gym in the Coachella Valley!

 

"Lovin' the pain!"

Partner WOD

AMRAP in 25 Minutes:

Person A
 5 Power cleans (95#/135#)
 5 Front squats
 5 Push press

Person B
15 AbMat sit ups
25 KB swings (35#/53#)

Switch.

Ginormous thanks to Andy and Jessica Hathaway of Upper Crust Pizza in Cathedral City for hosting the first ever DCF Paleo Pizza night!   It was absolutely delicious!!!

Seeing that the Paleo pizza was gobbled up.....crumbs and all......who's up for a repeat next Friday night? :-)

"Can't fake the feeling!"

Press
3-3-3-3-3
(Start @ 65% of 1RM and increase each set)

5 Rounds:
3 Deadlifts (185#/275#)
5 Donkey kicks
7 Toes-2-bar
9 Wall ball 2-for-1

Ready to party!

"HOPE-ing to live through it!"

12 Rounds of 2-position clean (hang and squat)  at 75% of 1RM every 45 seconds.

(Fight Gone Bad Rules)
Burpees
Power snatch (50#/75#)
Box jumps
Thrusters (50#/75#)
C2B Pull ups

Tuesday was a HIGH energy day!  The earth was scorching outside......but DCF'ers drove it home to the very end!  Excellent work!!!

Check out the 9:30a class.  Holy smokes!  You'd think it was a Saturday!

"Zero regrets!"

"Jack"

AMRAP in 20 Minutes:
10 Push press (75#/115#)
10 KB Swings (35#/53#)
10  Box jumps (20"/24")

Let's hear it for the unstoppable Jean Stewart (turning 83 in August)!

 

"Heat wave!"

Skill:  Turkish Get Ups

3 Rounds:
3 TGU (ea)
21 MB slams
21 Wall ball
2 TGU (ea)
15 MB slams
15 Wall ball
1 TGU (ea)
9 MB slams
9 Wall ball

Nunez figured out he's pretty damn good at that back squat thing.

"Divide and conquer!"

Back squat
2-2-2-2-2-2-2-2

AMRAP in 6 minutes:
7 Ring Dips
15 AbMat Sit ups
25 Double Unders

Rest 1 minute.  Continue for a total of 3 rounds.

Start the week off looking at the world from a fresh perspective!

"I'll take a WOD to go with a side of bacon!"

Back to Basics:  Muscle ups / Rope climbs

11:00am:

AMRAP in 7 minutes:
5 Wall walks
10 Deadlifts (155#/225#)

Rest 3 minutes

AMRAP in 7 minutes:
2 Rope climbs
10 Back squats (95#/135#)

Rest 3 minutes

AMRAP in 7 minutes:
5 Push jerks (95#/135#)
10 Burpees

Desert CrossFit Silvers get ready to rock their rope climbs!

 

"Saturday suckfest!"

Partner WOD

60 Power snatch (95#/135#)
150 Overhead walking lunges (25#/45#)
60 Squat cleans (95#/135#)

A "Fran" wave.

"Oh sh#t!"

Box squat
5-5-5-5-5
(Start @ 60% of 1RM and increase each set)

"Fran"

21-15-9
Thrusters (65#/95#)
Pull ups

And they're off!

"THIS is how you show me you love me?"

Press
5-5-5-5-5
(Start @ 60% of 1RM and increase each set)

Tabata AbMat Sit ups

Buy IN: Row 30 calories

21-15-9
Burpees
SDHP
MB Clean
Wall ball

Group booty burn!