DESERT CROSSFIT

"Damn inspiring!"

Clean
1-1-1-1-1-1-1

3 Rounds:
15 Burpee pull-ups
20 KB swings (35#/53#)
15 Box jumps
20 KB swings (35#/53#)

The stage is set for the second workout of the individual competition.

The start of the final day of the CrossFit Games.

"An Amazing Weekend!"

Front squat
3-3-3

21-15-9
Thrusters (65#/95#)
Push ups
MB cleans (14#/20#)

Winners of the 2009 CrossFit Games.

Desert CrossFit showed up and represented.

Along with a few others......

"Farming with Angie"

100 Pull-ups
DB Farmer carry
100 Push-ups
DB Farmer carry
100 Sit-ups
DB Farmer carry
100 Squats
DB Farmer carry

All I did was ask what they thought of the WOD!

"We could definitely get used to this!"

Push jerk
3-3-3

4 Rounds:
15 Burpees
10 Pull ups
5 Clean and jerk (95#/135#)

T.J. and John finish up Foundations and learn the hang power clean and hang squat clean.  Nice job!

"The word's gettin' out!"

Deadlift
3-3-3

AMRAP in 20 min:
5 Deadlift (100#/155#)
10 KB swings (35#/53#)
15 Wall ball (14#/20#)

 

"Proud to call it home!"

Power snatch
3-3-3

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Hell yes!

"Avoiding the Mu-Mu."

 Max double unders in 1 min; 3 attempts

"Josh"
21 Overhead squats (65#/95#)
42 Pull ups
15 Overhead squats (65#/95#)
30 Pull ups
9 Overhead squats (65#/95#)
18 Pull ups

Another future CrossFitter!

 

Kick Your Shoes Off, Free Your Feet, Tell Your Nervous System You Care.

"There's been a LOT of work in the past 4-5 years about new research in foot ware and care.  Guess what?  Feel work.  All by themselves.  Guess what else?  Shoes stop feet from working."...

Click here for complete article.

"Getting into our groove."

Back squat
3-3-3

AMRAP in 20 min:
5 Thrusters (65#/95#)
7 SDHP
10 Hang power cleans
*Use same bar for all movements

"There's no limits!" 

150 box jumps

Every 1:30 sec you must stop and complete 5 knees to elbow and 5 KB swing squats. 

The clock never stops running for the knees to elbows and KB swing squats. Thus if it takes you 30 seconds to complete the 10 reps then you only have one minute left to do box jumps.

How's that for advertising?

Aerobics (Cardio) is Not Your Priority in Lasting Weight Loss

"If people want lasting changes in their health and weight loss, they need to start with the most important muscle…..the brain. People need to understand that exercise is NOT the cure all for losing weight WHEN nutrition is neglected."....

Click here for complete article

"A great first week!"

Squat clean
3-3-3

10-1 Ladder:
KB snatches (ea)
Ring dips
MB slams (2:1)

A new box just gives everything new meaning. 




Well......some things will always mean the same.