DESERT CROSSFIT

"No I really STILL can't feel my legs!"

AMRAP in 3 minutes:
Run 100 meters
12 Goblet squats (35#/53#)
12 Pike sit ups
Rest 1 minute.  Repeat for a total of 5 rounds.

Casualties of WOD.

"Some like it HOT!"

Squat clean  
8 rounds of 3 reps @ 70% 1 RM every minute

1 minute stations - Fight Gone Bad style
Row
KB Swings
Pushups
Box Jumps
MB Slams

Man or machine?  Jesus blurred the lines during Monday's Regional's WOD!

"Like you didn't know this was coming!"

Regionals Individual Event #4

50 Back squats (95#/135#)
40 Pull ups
30 Shoulders to overhead (95#/135#)
50 Front squats (65#/85#)
40 Pull ups
30 Shoulders to overhead (65#/85#)
50 Overhead squats (45#/65#)
40 Pull ups
30 Shoulders to overhead (45#/65#)

Sandbaggin'!

"Should've hit the snooze button!"

Buy IN:  Run 400m

21-15-15-9
Knees to elbows
KB swings (35#/53#)
Box jumps

Cash OUT:  Run 400m

Chris models the latest in rope climbing fashion!  Look out!

"Saturday sacrifice!"

100 Deadlifts (95#/135#)
50 Burpees
70 Power cleans (95#/135#)
70 Burpee long jumps
40 Ground-to-overhead (95#/135#)
40 Burpee box jumps

DCF'ers gettin' some altitude!

 

"Be still my heart!"

Skill:  Sandbag get ups and double unders

5-4-3-2-1
Sand bag get up (each side)
Wall walks
Double Unders (10:1)

Girl on fire!

"If you can't stand the heat, go back to spin class!"

Back squats
2-2-2-2-2-2-2-2
(Start @ 60% of 1RM and increase each set)

5 Rope climbs
50 OH Walking lunge (25#/45#)
40 Pull ups
30 2-for-1 Wall ball
20 Squat cleans (95#/135#)
10 Push jerks (95#/135#)

Noelle shows us how it's done!

"You're kidding......RIGHT?"

AMRAP in 2 minutes:
Man Makers
Rest 30 seconds
AMRAP in 4 minutes:
15 Swings (35#/53#)
15 Ab Mat Sit ups
Rest 30 seconds
AMRAP in 6 minutes:
12 Burpees
21 KB SDHP (35#/53#)
AMRAP in 4 minutes:
15 Ball Slams
15 Push ups
Rest 30 seconds
AMRAP in 2 minutes:
5 Plyo lunges (ea)
5 Donkey kicks

Bottoms up!

"This is gonna be the start of something BIG!"

Clean
2-2-2-2-2-2-2-2
(Start at @ 60 % 1RM and increase each set)

Buy IN: 400 meters

21-15-9
Front Squats (95#/135#)
Ring Dips

Cash OUT: Run 400 meters

Look who's back......and smiling bigger than ever!  Me definitely missed you Alex!

"Move your a$$ Monday!"

Press
3-3-3-3-3
(Start at @ 60% 1RM and increase each set)

AMRAP in 20 minutes:
9 Push Press (75#/115#)
12 Toes-2-bar
15 Box jumps

Coming in for a landing!