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!

 

"Somethin' to get outta bed for!"

5 Rounds:
400 meter run
21 MB cleans
12 Pull ups

Cash out:  400 meter run

The Desert CrossFit Paleo Posse!

Presenting....the most legendary Paleo potluck ever!  Don't miss the rest!

 

"Partner Painstorm!"

Partner WOD

AMPAP (As Many Points As Possible) in 20 minutes:
(95#/135#)
Snatch = 10 pts.
Thruster = 5 pts.
Ground To Overhead = 4 pts.
Squat Clean = 3 pts.
Deadlift = 1 pts

***Multiple reps are acceptable, but only one person works at a time.

DCF members and ER nurses Johnny and Dana didn't need much coaxing to show some Desert CrossFit spirit at the Eisenhower Medical Center ER.  Handstand...STAT!

"Let the good times roll!"

Sumo deadlift
Every minute on the minute (for 12 minutes):
3 reps @ 75-85% of 1RM

50 Pull ups
50 KB swings (35#/53#)
100 Double unders
50 Overhead squats (65#/95#)

Front squat etiquette......always let 'em see you smile!

"Tough lovin'!"

Front squat
5-5-5-5-5-5
(Start at 60% 1RM.  Try to increase for each of the six sets)

50 KB Swings,
Run 400 meters
21 Handstand push ups
Run 800 meters
21 Handstand push ups
Run 400 meters
50 KB Swings

John breaks in his new lifting shoes with style AND great form!

 

 

 

"Here we go AGAIN!"

AMRAP in 4 minutes:
5 KB SDHP (Heavy!)
6 Burpees
5 Plyo lunges (5L/5R)

Rest 1 minutes.  Repeat for a total of 5 rounds.

Get it?

"Pursuing perfection"

Push jerk
5-3-3-2-2-2
(5 reps @ 65%, 3 reps @ 75%, 2 reps @ 85% of 1RM - 20 minute working cap)

"DT"

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (105#/155#)

DCF'ers climbed to new heights.  Some learned a new techniques.....and many rope climbed for their very first time!  Incredible achievements everyone!!!

"Take me to higher ground!"

Skill:  Rope climbs
        (Better put those long socks on!)

5 Rounds:
1 Rope Climb
15 Ring Dips
10 Front Squats (95#/135#)

* No racks

Highlights for Saturday's "Fasten your seatbelts!" partner WOD.  See them HERE!

"Feelin' groovy!"

Back to Basics:  WEAR SOCKS OR LONG PANTS! (hint hint)

AMRAP in 20 minutes:
2 Muscle ups
5 Thrusters (65#/95#)
10 Box jumps

Desert CrossFit dance party warm up!

  

Embrace Them Thighs

"Fasten your seatbelts!"

Partner WOD

60 "Baby" Bear Complex. (Deadlift, Power clean, Front squat - 95#/135#)
50 Inverted burpees
50 Burpee long jumps
60 Tire flips

Squat Clean is not allowed on complex. Be sure to finish the power clean before front squatting.  One person working at a time.

Boo boo bee doo!  GIRL POWER!

"Double dippin'!"

Push jerk
5-5-5-5-5
(Start at 60% 1RM, increas as you can)

4 Rounds:
5 Deadlifts (75-85% of 1RM)
Rest 30 seconds,
4 Wall climbs

Rest 2 minutes

40 Lunges (ea)
20 Med ball cleans
10 HSPU
Run 800 meters
10 HSPU
20 Med ball cleans
40 Lunges (ea)

Ready for battle!