DESERT CROSSFIT

"Absolutely filthy!"

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Dueling ring dips!

"Wake your a$$ up!"

Push jerk:
5-5-5

Three rounds:
21 Pull ups
15 Push jerk (use 80% of 5 RM)
9 Deadlift (155#/225#)
Run 400m

"Are you ready to rumble?"

Overhead squat
5-5-5

AMRAP in 20 minutes:
65 pound Power snatch, 12 reps
10 Push-ups

Sean and Andy give burpee long jump some style!

"It takes two!"

Teams of two perform as many rounds of possible in 20 minutes of:

5 Pull ups
10 Broad jumps
20 KB swings (35#/53#)

While one partner works for a max number of rounds, the other must complete a 400m run.  Upon returning from the run, they will pick up where their partner left off to knock out as many rounds as possible
while their partners run.

(WOD courtesty of CrossFit Invictus)

The olden days.

"Squats anyone?"

Accumulate 2 min of L-sit time
Every time you need to rest, you must hold a handstand for 30 sec

With a continuously running clock do one squat the first minute, two squats the second minute, three squats the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

1-10:  Overhead squats (33#/45#)

11-20:  Front squats

21-?:  Back squats

"Lookin' for some intensity?"

Power clean
3-3-3

3 Rounds:
10 Squat cleans (95#/135#)
20 Pull ups
30 Squats
Run 1 lap around building

Cara and Becky LOVE running......can't you tell?

 

What Soft Drinks are Doing to Your Body

By Dr. Maoshing Ni

Soda, pop, cola, soft drink — whatever you call it, it is one of the worst beverages that you could be drinking for your health. As the debate for whether to put a tax on the sale of soft drinks continues, you should know how they affect your body so that you can make an informed choice on your own.

Soft drinks are hard on your health
Soft drinks contain little to no vitamins or other essential nutrients. However, it is what they do contain that is the problem: caffeine, carbonation, simple sugars — or worse, sugar substitutes — and often food additives such as artificial coloring, flavoring, and preservatives.

A lot of research has found that consumption of soft drinks in high quantity, especially by children, is responsible for many health problems that include tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart disease.

"Who loves burpees?"

1 Lap burpee long jumps
20 Alternating KB swings (ea)
1 Lap burpee long jumps
15 1 arm KB thrusters (ea)
1 Lap burpee long jumps
10 Manmakers
1 Lap burpee long jumps
15 1 arm KB thrusters (ea)
1 Lap burpee long jumps
20 Alternating KB swings (ea)
1 Lap burpee long jumps

Pull up madness!

"It's a bear!"

7 sets of 5 rounds: (88#/135#)
Power clean
Front squat
Push press
Back squat
Push jerk

1 minute rest between rounds

"Another Main Site Monday."

Five rounds:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

The Seven Deadly Sins Halloween Throwdown at US CrossFit.

 

CC showed up to represent DCF!

"Wicked WOD."

Team workout

     A                     B

Tire flips        KB swings

Squats            Wall ball

SDHP              Burpees

Sit ups            Thrusters

All As and Bs will complete their respective exercises for 1 minute each (like Fight Gone Bad) and then rest for 20 seconds.  The groups will then switch, with As doing B exercises and vice versa, then resting for 40 seconds.  The groups switch again, repeat their original group of exercises and rest for 1 minute.  Finally, the groups switch 1 last time and complete the WOD.

Happy Halloween!

(Photo courtesty of CrossFit.com)