"Row row row your........?"
3 Rounds:
500m Row
15 Ring row
15 Renegade row (ea)
15 Knees to elbows
Some serious firebreathing going on in Thursday's 6p class. Two unplanned PRs......Mike and Ofer deadlifted 435#!
"It's my duty to work your booty!"
Snatch grip deadlift
5-5-5-5-5
"Diane"
21-15-9
Deadlift (155#/225#)
HSPU
"Holding it to a higher standard!"
3 Rounds:
20 Box jumps
20 Chest to bar pull ups
20 Cleans (65#/95#)
- Run 100m from start to bumper plates
- Pick up a bumper plate (45#/25#)
- Run 100m with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run 100m, drop your plate
- 35 Push Press (45#/33#)
- Run 100m (no plate)
- 15 Thrusters (135#/95#)
- Run 100ms (no plate)
- 35 Burpees
- Run 100m
- 35 Wall Ball (10' - 20/14lbs)
- Run 100m
- 70 Double Unders
- Run 100m to the finish line
Ode to Scott Wilson.
Back in January I had the pleasure of introducing Scott to CrossFit. Since then, he has become one of DCF's most dedicated and enthusiastic members. He never gives up, always works to better himself as an athlete and makes sure to keep us supplied with the most excellent photos (even if they're at his expense). Thank you Scott for embodying the true sense of community. We'd get you a cake.....but we know you wouldn't eat it. So....we decided on a human sculpture instead. "S-C-O-T-T" (It was the best we could do last minute.)
Scott......we're going to miss you!!!!
No no.....not because of today's WOD, but because of what you will now be experiencing at Desert CrossFit. This past weekend I had the privilege of being a supervising judge at the CrossFit SoCal Sectionals. This position was fondly referred to as "BAMF" (short for badass motherf**ker). I think you get the idea. It was my responsibility to oversee groups of judges, ensuring that they rigidly enforce the movement standards of all exercises used in the competition WODs. Well.....as predicted...I have returned with fire in my eyes and an ferocious quest for excellence. If the elite CrossFitters of the SoCal Sectionals are held to such high standards, then why shouldn't the athletes at Desert CrossFit be as well? Each student must strive for perfection with every movement....never settling for "good-enough". Mediocrity has no place in Desert CrossFit. Remember......this is a School of ELITE Fitness. As your coach, I am truly committed that each and every member achieve greatness. I believe that extraordinary results are available to any dedicated individual willing to put in the work. So look out DCF'ers.....there's a new sheriff in town! Be sure and bring your A game! I'll be watching......
Skill: Turkish get ups (For you PIerre!)
3 Rounds:
Run 400m
12 Inverted burpees
Row 500m
Rest day.
A bird's eye view from the top of UCLA's Drake Stadium the morning of the CrossFit SoCal Sectionals.
AMRAP in 20 minutes:
5 Pull ups
10 Push ups
15 Wall ball (14#/20#)
400m consisting of:
10 steps DB walking lunges (20#/30#)
5 push press
Athletes will hold dumbbells at/on shoulders during lunges. After every 10th lunge, they will perform 5 push presses with dumbbells.
Patti and Cheryl mean nothing but business rippin' through their sumo deadlift high pulls.
"Let the bodies hit the floor!"
Back squat
5-5-5-5-5
3 Rounds:
6 Curtis Ps (65#/95#)
12 Ring dips
18 KB swings (35#/53#)
1 Curtis P = Power clean + R racked lunge + L racked lunge + push press
Welcome back Bill F! It's always great fun when you visit. You WOD your heart out.....and then decorate the floor!
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