Welcome to CrossFit Rancho Cucamonga. A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts. Please take a look around and don't forget to check out our "free workout" link.
Complete 32 intervals of 20sec of work followed by ten seconds of rest where the first 8 intervals are wallballs, the second 8 is Sumo Deadlift High Pulls, the third 8 intervals are box jumps, and finally, the last 8 intervals are push press. There is no rest between exercises.
Cash out: 500m row for time.
: Please welcome CFRC's newest family member and future CrossFitter...Madison Belle Mielke. 7.12lbs, 20". Congratulations Jeff and Jen, she's beautiful. Sorry Brock, she's already bigger than you buddy.
Each athlete will start by flipping the tire, then jump into it, then jump out and run back around to start the next rep. After you've completed the 10 reps, you will leave the tire and run back to the starting line to grab the sledge hammer. You will run the sledge back to the tire and complete 30 full overhead swings on the tire. You will then bring the sledge back to the line and begin pulling the fire hose. When you get to the halfway point, you can either run past the line until all hose has crossed the line, or you can stand behind the line and "hand over hand" it until all hose has passed, then run back to the starting line. After all 3 rounds are done, then you will finish the WOD with a 1000m row.
: "Ok Dan here is my WOD... I want to dedicate this WOD to my brother Jim who passed away on 8/29/08 of Brain Cancer. Jim was an LA County Sheriff and he was my big bro but also my hero... The WOD is called "JIMBO".-Joe
WE ARE TRUELY HONORED TO HAVE THE OPPORTUNITY TO DEDICATE AN ANNUAL WOD TO JIM.
Skill:
2 min of max double unders -then- 2 min of holding a squat (watch video below for reference)
WOD
5 rounds of:
400m run 10 Sumo Deadlift High Pull (m:95 f:65) 10 Push Press (m:95 f:65)
For time:
Adobe Flash Player not installed or older than 9.0.115!
: for those that don't know K Starr. He is the guru of movement and mobility. Rightfully so, he runs the Movement Mobility Cert for CrossFit. I had the pleasure of taking his course a while back, and gave me the ideas that some of you use today in the gym, in regards to stretches. He has a blog that goes over different stretching warm-ups to get all you CrossFitters limber. Here is his first video, and I'll post as many as possible as they come up. If you'd like to see all his videos, just go to this link: MobilityWod . Enjoy...
